FIBER DAMAGE/FIBER SATURATION Blitz Training

[sixthsense]

i am just curious how did u incorporate FDFS into PRRS...what did u do....can we see a sample of ur workout?

I basically go by instinct as to when I am ready for a 2-3 week stretch of FDFS. But usually before I begin I will do a deload week where I will back off a bit on the intensity and work with higher reps to prime my system. I generally look to emply FDFS about 12 weeks out of a year.

A sample workout for chest might be...

-FLAT DB PRESS...2 X 3-4 (2/0/X)
-HAMMER INCLINE PRESS...3 X 4-6 (6/0/X)
-INCLINE FLYE...3 X 6-8 (2/4/X)
-BODYWEIGHT DIPS...2 X 20+ (1/0/1)

[sixthsense]

Yes, that's exactly it. I'm trying to focus on back and delts, because they're much smaller than my chest, arms, and legs. Is the following workout too much? I have 72 hours between medial and front delts, then 48 between front and rear. They seem like different enough muscles to work out often. What do you think?

Today legs / medial delts


Thursday off
Friday upper back / tris
Saturday Abs / front delts



Sunday off
Monday lower back / rear delts

It is basically impossible to totally isolate a single delt head with any exercise, thus I think you may be doing too much here for the shoulders. You would be better off working lateral/anterior delts on one day and posterior delts on another day, preferably with back.

[BigRick87]

I rocked out a brutal session of FD/FS lats and traps today. I was absolutely spent after my workout. However I had some crazy pumps. I cant wait to reap the rewards.

[sixthsense]

I rocked out a brutal session of FD/FS lats and traps today. I was absolutely spent after my workout. However I had some crazy pumps. I cant wait to reap the rewards.

Love it!!!

[yada]

I'm doing FD/FS now, it's so great, I'm sore and it's fun as hell... I'm hungry all the time and I'm gaining weight while loosing fat.

It's kind of like I can see my quads, pecs and lats growing in front of my eyes...

Thanks Eric Broser!

[yada]

I'm on my 3rd week, I have 2 more days left this week, I feel huge and I feel like my battery is draining... Eric knows what he is talking about, because I wanted to continue on this program but now I can see that he was right and I have to go back to P/RR/S starting next week.

BTW, when I found P/RR/S, I had a dozen nice dress-shirts and now I can't button up a SINGLE one of them

[sixthsense]

I'm doing FD/FS now, it's so great, I'm sore and it's fun as hell... I'm hungry all the time and I'm gaining weight while loosing fat.

It's kind of like I can see my quads, pecs and lats growing in front of my eyes...

Thanks Eric Broser!

Yada...YOU ARE VERY WELCOME!!!!

[sixthsense]

I'm on my 3rd week, I have 2 more days left this week, I feel huge and I feel like my battery is draining... Eric knows what he is talking about, because I wanted to continue on this program but now I can see that he was right and I have to go back to P/RR/S starting next week.

BTW, when I found P/RR/S, I had a dozen nice dress-shirts and now I can't button up a SINGLE one of them

Hmmm, I apologize about the wardrobe....NOT!! ; )

[shaneee]

Check your PM's

hey could you pm them to me too?

[shaneee]

Eh tried making my own FD/FS workouts..lemme know if i should change anything etc..wasn't really as sure with this one, just kinda went with it lol

Chest-
Bench press 3x3-4 (3/0/x tempo)
incline press 3x5-6 (6/1/1/ tempo)
incline db fly 2x7-8 (2/4/1 tempo)
machine bench press 1x30-40
smith incline press 1x30-40
cable crossovers 1x30-40


back-
Wg pullups 3x3-4(3/0/x tempo)
V-grip lat pulldowns 3x5-6(6/1/1 tempo)
db row 3x7-8 (2/4/1 tempo)
Wg lat pulldown 1x30-40
behind the neck pulldowns 1x30-40
cable rows 1x30-40

Legs-
squats 3x3-4(3/0/x tempo)
leg press 3x5-6 (6/1/1 tempo)
hack squats 1x30-40
leg extensions 1x30-40

Goodmornings 3x3-4 (3/0/x tempo)
Lying leg curls 3x5-6 (6/1/1 tempo)
Straight leg deadlift 1x30-40
Seated leg curls 1x30-40


Shoulders-
Seated db press 3x3-4 (3/0/x tempo)
lateral raises 2x5-6 (6/1/1 tempo)
seated btn bb press 2x7-8 (2/4/1 tempo)
machine shoulder press 2x30-40
cable lateral raises 1x30-40


Arms-
barbell curls 3x3-4 (3/0/x tempo)
alternating db curls 3x5-6 (6/1/1 tempo)
cable curls 1x30-40
ez-bar preachers 1x30-40

weighted dips(trying to stay vertical and close grip) 3x3-4 (3/0/x tempo)
close grip bench 3x5-6 (6/1/1 tempo)
overhead extensions 1x30-40
rpoe pulldowns 1x30-40

[sixthsense]

Eh tried making my own FD/FS workouts..lemme know if i should change anything etc..wasn't really as sure with this one, just kinda went with it lol

Chest-
Bench press 3x3-4 (3/0/x tempo)
incline press 3x5-6 (6/1/1/ tempo)
incline db fly 2x7-8 (2/4/1 tempo)
machine bench press 1x30-40
smith incline press 1x30-40
cable crossovers 1x30-40


back-
Wg pullups 3x3-4(3/0/x tempo)
V-grip lat pulldowns 3x5-6(6/1/1 tempo)
db row 3x7-8 (2/4/1 tempo)
Wg lat pulldown 1x30-40
behind the neck pulldowns 1x30-40
cable rows 1x30-40

Legs-
squats 3x3-4(3/0/x tempo)
leg press 3x5-6 (6/1/1 tempo)
hack squats 1x30-40
leg extensions 1x30-40

Goodmornings 3x3-4 (3/0/x tempo)
Lying leg curls 3x5-6 (6/1/1 tempo)
Straight leg deadlift 1x30-40
Seated leg curls 1x30-40


Shoulders-
Seated db press 3x3-4 (3/0/x tempo)
lateral raises 2x5-6 (6/1/1 tempo)
seated btn bb press 2x7-8 (2/4/1 tempo)
machine shoulder press 2x30-40
cable lateral raises 1x30-40


Arms-
barbell curls 3x3-4 (3/0/x tempo)
alternating db curls 3x5-6 (6/1/1 tempo)
cable curls 1x30-40
ez-bar preachers 1x30-40

weighted dips(trying to stay vertical and close grip) 3x3-4 (3/0/x tempo)
close grip bench 3x5-6 (6/1/1 tempo)
overhead extensions 1x30-40
rpoe pulldowns 1x30-40

Actually a pretty nice interpretation of FDFS! How did it feel?

[shaneee]

Actually a pretty nice interpretation of FDFS! How did it feel?

thanks..just like with the p/rr/s i haven't started yet..basketball season is almost over then it's time to start bulking again! so im getting the routine ready now, so i can start away with p/rr/s im thinkin for 9 weeks then do 2-3 weeks of fd/fs then go from there

[spartan06]

i just came across the PRRS and FDFS program about an hour ago. Read every post on this thread and i am just blown away at the following. Not a negative report. Will DEF be giving this a trrial run.

[biggestdog2007]

Really good read, I will give this a go tomorrow starting with delts and traps. Quickly putting together a workout in my head, how about something like this....

BB Shoulder press 3 sets x 3-4reps
Upright rows 3 sets x 5-6 reps

Arnold press super set with lateral raises 3 x 30-40 reps
Front raises super set with rear raises 3 x 30-40 reps

BB shrugs superset with plate shrugs 3 x 30-40 reps

Think i might die.............!

[sixthsense]

thanks..just like with the p/rr/s i haven't started yet..basketball season is almost over then it's time to start bulking again! so im getting the routine ready now, so i can start away with p/rr/s im thinkin for 9 weeks then do 2-3 weeks of fd/fs then go from there

Excellent how you plan ahead!

[sixthsense]

i just came across the PRRS and FDFS program about an hour ago. Read every post on this thread and i am just blown away at the following. Not a negative report. Will DEF be giving this a trrial run.

Awesome to hear bro...thanks!!!

[sixthsense]

Really good read, I will give this a go tomorrow starting with delts and traps. Quickly putting together a workout in my head, how about something like this....

BB Shoulder press 3 sets x 3-4reps
Upright rows 3 sets x 5-6 reps

Arnold press super set with lateral raises 3 x 30-40 reps
Front raises super set with rear raises 3 x 30-40 reps

BB shrugs superset with plate shrugs 3 x 30-40 reps

Think i might die.............!

You MUST make sure you do the eccentric work and the stretch work with the tempos indicated for max effect.

[predateur1]

thanks a lot for your article

[sixthsense]

thanks a lot for your article

Thank YOU for reading it!

[IrRon]

I've been lifting for the past 6 years but consider myself to be on the beginner side of the intermediate range because of a year long layoff that just ended a few months ago.

I decided to start the fdfs routine today and started with legs...I lift at home and have limited equipment...this was what I did:

warm up
squats- 5x6 (3,0,0) 3-4 minutes between sets
squats- 5x10 (6,1,0) 2-3 min/sets
dumbbell lunges- 1x40, 1x30 1 min/sets

it took me 70 minutes to complete...legs felt a bit more fatigued than after a 10x10 squat session with faster rep cadence (the 6 second negatives are friggin rough with squats).

due to a pretty physical job I need a hypertrophy program that I can make still at least a little strength progress with while only hitting each muscle group every 7 days, I figured the higher weight starting sets might help with that goal.

comments on volume and/or rep cadence?

[sixthsense]

I've been lifting for the past 6 years but consider myself to be on the beginner side of the intermediate range because of a year long layoff that just ended a few months ago.

I decided to start the fdfs routine today and started with legs...I lift at home and have limited equipment...this was what I did:

warm up
squats- 5x6 (3,0,0) 3-4 minutes between sets
squats- 5x10 (6,1,0) 2-3 min/sets
dumbbell lunges- 1x40, 1x30 1 min/sets

it took me 70 minutes to complete...legs felt a bit more fatigued than after a 10x10 squat session with faster rep cadence (the 6 second negatives are friggin rough with squats).

due to a pretty physical job I need a hypertrophy program that I can make still at least a little strength progress with while only hitting each muscle group every 7 days, I figured the higher weight starting sets might help with that goal.

comments on volume and/or rep cadence?

You did a nice job here, and you will make your best gains following the program as close to how it is laid out as possible. You might also want to look at my POWER-REP RANGE-SHOCK thread here as well, and cycle between these two methods.

[berad1at1]

Enter FD/FS Training!

FD/FS stands for ?Fiber Damage/Fiber Saturation,? and is a training method I have been working with and tweaking over the last 8 months, while looking to add some significant muscle mass to areas that I consider weak points. I should mention that in no way have I abandoned P/RR/S training, but have used FD/FS to greatly augment it.

With FD/FS the workout is basically broken into 2 phases. In the first phase (fiber damage), the goal is to utilize training protocols known to cause significant micro-trauma in the muscle fibers. As I mentioned earlier, this is a necessary step to setting the growth process in motion. The techniques to be used in order to achieve this goal with the utmost precision are: 1) Heavy Weights, 2) Eccentric Emphasis, and 3) Stretch Under Tension. If you have ever performed a workout using any of these methods, you more than likely felt a good degree of soreness in the target muscles over the following days, which is indicative of the type fiber damage we are looking for. However, when all of these techniques are combined properly, you definitely will experience a whole new level of muscle pain, ache (the good kind!) and stiffness. Now that is all well and good, but remember, your body must be able to not only repair all of this damage, but also reinforce the muscle fibers by making them larger and stronger. Digging a whole is fine, as long as you not only refill the hole, but also pile some new dirt on top! Got it?

This is where the second phase of the workout comes in (and where the magic happens)?fiber saturation. Once you have damaged the muscle fibers the goal is to now bathe them with as much nutrient/hormone-rich blood as humanly possible. That?s right, it?s time to chase the pump?big time! In other words, I don?t want you to wait to get home for the recovery process to begin. I want you to facilitate immediate repairs, and take advantage of the fact that during a workout (especially when high repetitions are involved) there is as much as five times the normal amount of blood flowing directly to the muscles than when at rest! In my experimentation with various FS protocols, I have found that what works best are: 1) Very High Repetitions, 2) Continuous Tension, and 3) Post Activation Supersets (compound movement followed by isolation movement). The goal when performing FS sets is to use a ?piston-like? tempo, where the weight is almost constantly moving. There is no time for ?stretch and squeeze,? as all we wish to do is force so much blood into the target muscle that it feels like it may burst! The muscle has already undergone the trauma necessary during FD, and now it is time to nourish it!

Speaking of Nourishment?

In order for FD/FS training to work to its potential, there is also a nutritional protocol to be used along with the program. The types of training techniques utilized during the FD phase are very brutal on both the muscles and CNS, which is why the FS stage of the workout is a necessary component. Since there will be a tremendous amount of blood traveling to the muscles during FS, we can take further advantage of this by overloading the system with certain nutrients before, during, and right after training. The period starting from right before the workout to immediately after is your greatest opportunity nutritionally to hasten the muscle building process!









A Better Look

Now that I have verbally bombarded you with ?what?s? and ?why?s? of FD/FS, lets take a look at what a typical day of training might have in store with a sample chest workout for both intermediate and advanced trainees (beginners have no place dabbling in such advanced training methods just yet).

Intermediate FD/FS Workout:

-Bench Press?2 x 3-4 (3/0/X tempo)
-Incline Press?2 x 5-6 (6/1/1 tempo)
-Incline DB Flye?2 x 7-8 (2/4/1 tempo)
-Machine Bench Press?1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Smith Incline Press?1 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Cable Crossover?1 x 30-40 (1/0/1 tempo)

*Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of last three movements should be no more than 1-2 minutes.

Advanced FD/FS Workout:

-Bench Press?2 x 3-4 + 1-2 forced reps (3/0/X tempo)
-Smith Incline Press?2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) or?Eccentric Only Smith Incline Press**?2 x 5-6 (6 second negatives)
-Incline DB Flye?2 x 7-8 (2/4/1 tempo)
-Machine Bench Press?2 x 30-40 (1/0/1 tempo; non-lock-out reps)
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)?1 x 20-25 each

*Rest between sets on first three movements should be about 2-3 minutes. Rest between sets of high rep movement should be no more than 1-2 minutes. Rest between exercises during superset should be no more than 15 seconds.
**When performing an eccentric only set you must have one to two spotters available to lift the weight back into the start position. Remember, most trainees are 30-40% stronger when lifting eccentrically than concentrically.

Feed the Machine

As I discussed, the nutritional aspect of this program is almost as important as the workouts themselves. In fact, I would say that FD/FS training is about 30-40% more effective for muscle hypertrophy when the following protocol is utilized. It was not until I began using this exact approach that my gains began to skyrocket, allowing me to add about 8 lbs over a 3-week period of FD/FS!

45 minutes before training:

-Whey Protein Isolate?50 grams
-Waxy Maize Starch or Maltodextrin?50 grams
-Vitamin C?1000 mg
-Phosphatidylserine?800 mg

Sip starting 15 minutes before workout and then throughout workout:

-Waxy Maize Starch or Maltodextrin?25 grams
-Gatorade or similar drink containing electrolytes and glucose?25 grams
-Essential Amino Acids 5-10 grams
-BCAA?s?15-20 grams
-Glutamine?15-20 grams
-Creatine?5 grams
-Beta Alanine?3 grams

15 minutes post workout:

-Whey Protein Isolate?50 grams
-Waxy Maize Starch or Maltodextrin?50 grams
-Antioxidant Blend (I like Radox by Syntrax)?1 serving

*Other ingredients can be used as well at all three times, such as ATP, citrulline, arginine, ALA, etc, but the above is more than enough to feed your muscles what they need.

Notes

Because of the extremely demanding nature of FD/FS training I highly recommend that it only be utilized during periods of the year when gaining muscle mass is the primary goal. You need to be well fed and well rested to fully reap the rewards of this program. With the exception of the most advanced bodybuilders, and/or those that do not train drug-free, I do not feel that FD/FS should be used during a cutting phase.

Further, FD/FS was not created for continual use, and should be cycled in and out of your regular training regimen, whether it be Power/Rep Range/Shock, DC, HIT, or any other method. It should only be used for 2-3 weeks periods or both physical and/or mental burnout can occur. Consider FD/FS as a ?short burst? mega-mass gaining strategy!

Oh shoot, look what time it is, I gotta go! It?s time for me to go see my psychotherapist. You see, he is a client of mine and I had him try an FD/FS workout. He is now convinced that I am completely out of my mind, and desperately need help! But I don?t think I need a therapist?only a tailor!!

Peace Iron Warriors!

3/0/X tempo...what does this mean?

[sixthsense]

3/0/X tempo...what does this mean?

Tempo is how long it takes you to lower, stretch and raise a weight. Each number represents "seconds" and an "X" means "explosively or fast as possible." So with 3/0/X:

-Lower the weight over 3 seconds
-Do not hold the stretch position
-Raise the weight as explosively as you can.

[IrRon]

You did a nice job here, and you will make your best gains following the program as close to how it is laid out as possible. You might also want to look at my POWER-REP RANGE-SHOCK thread here as well, and cycle between these two methods.

Thanks SS...I've been able to increase my weights on the second week while maintaining reps and rep tempo, so that itself is a win for me as I've generally lost strength when hitting a muscle group only once per week in the past...one of the things I really like about this program is it isn't nearly as boring as the others I've used.

I'm planning on giving the PRRS program a shot after 3 weeks of FDFS and a week of deload.

Thanks for ALL the GREAT info!

[sixthsense]

Thanks SS...I've been able to increase my weights on the second week while maintaining reps and rep tempo, so that itself is a win for me as I've generally lost strength when hitting a muscle group only once per week in the past...one of the things I really like about this program is it isn't nearly as boring as the others I've used.

I'm planning on giving the PRRS program a shot after 3 weeks of FDFS and a week of deload.

Thanks for ALL the GREAT info!

Hey its MY pleasure to help. Keep me posted brother!

[IrRon]

I've been lifting for the past 6 years but consider myself to be on the beginner side of the intermediate range because of a year long layoff that just ended a few months ago.

I decided to start the fdfs routine today and started with legs...I lift at home and have limited equipment...this was what I did:

warm up
squats- 5x6 (3,0,0) 3-4 minutes between sets
squats- 5x10 (6,1,0) 2-3 min/sets
dumbbell lunges- 1x40, 1x30 1 min/sets

it took me 70 minutes to complete...legs felt a bit more fatigued than after a 10x10 squat session with faster rep cadence (the 6 second negatives are friggin rough with squats).

due to a pretty physical job I need a hypertrophy program that I can make still at least a little strength progress with while only hitting each muscle group every 7 days, I figured the higher weight starting sets might help with that goal.

comments on volume and/or rep cadence?

even though I've seen growth each week after doing the above leg routine for two weeks I wanted to really kick the tar out of my legs with the 3rd (and last for a while) session so today I replaced squats with dumbbell lunges for my rep range exercise (5 sets/10-12 reps/leg) and did 2 sets of sissy squats for the saturation exercise.

couldn't maintain a 6 second eccentric doing the lunges but did manage 4-5 seconds with a one second hold at the bottom...I'm pretty sure they're going to hate me for the next few days.

[sixthsense]

even though I've seen growth each week after doing the above leg routine for two weeks I wanted to really kick the tar out of my legs with the 3rd (and last for a while) session so today I replaced squats with dumbbell lunges for my rep range exercise (5 sets/10-12 reps/leg) and did 2 sets of sissy squats for the saturation exercise.

couldn't maintain a 6 second eccentric doing the lunges but did manage 4-5 seconds with a one second hold at the bottom...I'm pretty sure they're going to hate me for the next few days.

Wow, I am impressed! A 4-5 second neg on lunges takes serious dedication of mind! Good for you bro!

[McTamerlan]

There are studies which concluded that muscle damage is not required for hypertrophy. Also, what is your stance on going to failure? Failure is not indicator of breaking down the fibers as many are lead to believe. It also seems that feeling burn and pain has nothing to do with muscle hypertrophy.

[sixthsense]

There are studies which concluded that muscle damage is not required for hypertrophy. Also, what is your stance on going to failure? Failure is not indicator of breaking down the fibers as many are lead to believe. It also seems that feeling burn and pain has nothing to do with muscle hypertrophy.

And there are more studies indicating that muscle damage is a very strong ignitor of hypertrophy, as is stretch under load. As for going to failure...maybe not in your first couple years of training, but after that will be needed to push far enough to excite the growth machinery.

[McTamerlan]

And there are more studies indicating that muscle damage is a very strong ignitor of hypertrophy, as is stretch under load. As for going to failure...maybe not in your first couple years of training, but after that will be needed to push far enough to excite the growth machinery.

In answering the question, what causes a muscle to grow, it seems to be the consensus in this part that 'sufficient' strain borne by the contractile components of muscle tissue kicks off the various processes regulating growth (e.g. MGF leaking out of distorted muscle fiber and so forth, activates nearby satellite cells which then differentiate and donate their nuclei, upregulating the nuclei:volume ratio of the fiber).
Now, as far as I know, this strain is quite simply a product of tension. To me, whether this tension comes from passive stretch, active stretch, or an isotonic contraction, I don't really see the difference, nor do I particularly see how the muscle tissue itself 'knows' anything other than it's being strained sufficiently or not.
As such, why the heck WOULDN'T stretch result in growth in the same way that an isotonic contraction against some weight would? This is really what I don't get