PNI'S Coach Broser Presents FIBER DAMAGE/FIBER SATURATION!

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  1. I maybe to low- I'm at about 1200 calories a day. But I run for 30-45 min and life weights for about that long as well. Water all day.


  2. Quote Originally Posted by coon dog View Post
    I am a new lifter and am 40lbs over weight. I need help burning fat and building muscles . I have no idea how to get started the right way. I am on supplements about 3 weeks in. I see muscles but still have a big belly and love handles. What's the best way to loss body fat? Message me if you can help.
    One thing you will HAVE to learn is patience. 40 lbs is not disappearing in just a few weeks my friend.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU
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  3. Wow! So stoked to see the man himself in action on AM. I have had p/rr/s AND fd/FS set aside for the upcoming bulking months ever since I read about them, I forget where, back in like may! It's Awesome to have you here so I can potentially pick your brain on some of the protocols once I get closer to starting the programs.

    I plan on utilizing some GVT for ~8 weeks then using p/rr/s for 8, then finishing with fd/fs for 2-3 intense weeks before entering my summer cut!

    Biggest concern is utilizing fd/fs with IF protocol...

  4. Quote Originally Posted by chedapalooza View Post
    Wow! So stoked to see the man himself in action on AM. I have had p/rr/s AND fd/FS set aside for the upcoming bulking months ever since I read about them, I forget where, back in like may! It's Awesome to have you here so I can potentially pick your brain on some of the protocols once I get closer to starting the programs.

    I plan on utilizing some GVT for ~8 weeks then using p/rr/s for 8, then finishing with fd/fs for 2-3 intense weeks before entering my summer cut!

    Biggest concern is utilizing fd/fs with IF protocol...

    Thank you so much for your kind words! Very cool to be here and I look forward to helping out as much as I can!
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  5. I must be living under a rock because this is my first time seeing this training protocol and man does it sound awesome!

    What split do you use for this?

    Also, little confused here, for tempo it's seconds up/seconds down/hold-squeeze???

    Thanks mate!
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  6. Quote Originally Posted by AvD View Post
    I must be living under a rock because this is my first time seeing this training protocol and man does it sound awesome!

    What split do you use for this?

    Also, little confused here, for tempo it's seconds up/seconds down/hold-squeeze???

    Thanks mate!
    Glad you found your way out from under that rock! Its time to GROW now! LOL.

    I do not use any general split as each person should base this off their own strength and weaknesses, time schedule and recovery abilities. I personally use a 2 day on, 1 day off, 2 day on, 2 day off split and train each muscle group once per week. I usually switch my body parts around a bit every couple of months depending on how I feel each muscle is progressing.

    As for tempo it goes negative/midpoint/positive and if there is a 4th #, that is peak contraction.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  7. Eric, you created a Hybrid version..A cross between PRRS and FD/FS. Could you give some insights to this, some might find it useful, I know I did, as well as some clients!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  8. Quote Originally Posted by tank316
    Eric, you created a Hybrid version..A cross between PRRS and FD/FS. Could you give some insights to this, some might find it useful, I know I did, as well as some clients!
    Interested as well!

  9. Quote Originally Posted by tank316 View Post
    Eric, you created a Hybrid version..A cross between PRRS and FD/FS. Could you give some insights to this, some might find it useful, I know I did, as well as some clients!
    Very interested!!
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com

  10. This is one of the most intense and effective workouts there is. 2nd to none in my opinion. Couple this with PRRS and your body has NO CHOICE other than to grow!
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME
  11. Thumbs up


    Quote Originally Posted by hossjob View Post
    This is one of the most intense and effective workouts there is. 2nd to none in my opinion. Couple this with PRRS and your body has NO CHOICE other than to grow!
    We built a chest on you in 6 weeks WHILE dieting using this method!!
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  12. Quote Originally Posted by tank316 View Post
    Eric, you created a Hybrid version..A cross between PRRS and FD/FS. Could you give some insights to this, some might find it useful, I know I did, as well as some clients!
    I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

    -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)
    -REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
    -SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  13. Quote Originally Posted by EBroser

    I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

    -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)
    -REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
    -SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
    That looks extremely fun. Not being sarcastic. I'm really enjoying implementing lower reps and higher weights as well as RP method.. I've been experiencing solid gains strength and mass wise with very "intermediate" intensely techniques.. I am positive just from the looks of this that it would be insanely good when done properly! The one thing I am not well versed in ( but I know is essentially for this to work properly) is tempos.. Can u give a
    Brief explanation again please? Of which number is which

  14. Quote Originally Posted by EBroser View Post
    I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

    -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)
    -REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
    -SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
    Yes sir, this is to what I was referring too!!! Give it a whirl gentlemen.....INTENSE!!!!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  15. Quote Originally Posted by EBroser View Post
    We built a chest on you in 6 weeks WHILE dieting using this method!!
    I know. I VIVIDLY remember those workouts! It was awesome!
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME

  16. Quote Originally Posted by EBroser View Post
    I believe what you are referring to are days to combine FDFS damage protocol with a SHOCK saturation method. An example is below:

    -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)
    -REST PAUSE: Bodyweight Dips (1/0/1 tempo)...1 x max reps, rest 15 secs-max reps, rest 30 secs-max reps
    -SUPERSET: Cable Crossover/Bodyweight Push Ups...2 x 16-20/max till failure
    I'm doing this workout either Thursday or Friday for chest.

    Prodigy + Hydrolyzed Brown Rice Solids & EAA's
    The above workout w/ BCAA
    Carbolyn + Eaa's

    WINNER! Can't wait til mToragen comes out! 2013 + PNI = My best year.
    PREMIUM NUTRACEUTICALS (PNI) REP/ATHLETE
    BROSER BUILT REP/ATHLETE
    LET ME HELP YOU BY SETTING UP A DIET/TRAINING PROGRAM TO REACH YOUR GOALS! INBOX ME

  17. Quote Originally Posted by hossjob View Post
    I'm doing this workout either Thursday or Friday for chest.

    Prodigy + Hydrolyzed Brown Rice Solids & EAA's
    The above workout w/ BCAA
    Carbolyn + Eaa's

    WINNER! Can't wait til mToragen comes out! 2013 + PNI = My best year.
    I have been using FDFS and FDFS hybrids more and more and am 100% convinced it is the single most effective muscle-building SHOCK method in existence.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  18. Quote Originally Posted by EBroser View Post
    I have been using FDFS and FDFS hybrids more and more and am 100% convinced it is the single most effective muscle-building SHOCK method in existence.
    Big Props....With the age thing, for me personally, this is working wonders!! I have set my past ego, lol, aside and just focused on the tempo's. Dont get me wrong..I still push it, just with a bit more common sense for my age!
    Broser Built Athlete www.broserbuilt.com
    PNI REP




  19. Id love to train w you, Eric. I've always had the discipline but never the structure and balance. I know that will most likely never happen loll but hopefully this forum can help guide me to the next level w my physique and training.

    How do u feel about volume training as a change up to a routine.. Is 4-6 weeks of a 10x10 / variant of 10x10 too long? How long do you use fdfs/prrs? I was under the impression it isn't a long term or year round type of training?

  20. Quote Originally Posted by chedapalooza View Post
    Id love to train w you, Eric. I've always had the discipline but never the structure and balance. I know that will most likely never happen loll but hopefully this forum can help guide me to the next level w my physique and training.

    How do u feel about volume training as a change up to a routine.. Is 4-6 weeks of a 10x10 / variant of 10x10 too long? How long do you use fdfs/prrs? I was under the impression it isn't a long term or year round type of training?
    FDFS is not meant for year around use, but should be infused in 2-3 week blitzes and/or for longer term body part specialization periods.

    I like the 10 x 10 method, but would not use anything longer than 4 straight weeks.
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  21. Is all that mentioned in your OP on your DVD?

  22. Quote Originally Posted by EBroser

    FDFS is not meant for year around use, but should be infused in 2-3 week blitzes and/or for longer term body part specialization periods.

    I like the 10 x 10 method, but would not use anything longer than 4 straight weeks.
    Thank you, sir

  23. Quote Originally Posted by dtrain13 View Post
    Is all that mentioned in your OP on your DVD?
    My DVD is about POWER/REP RANGE/SHOCK training, not FDFS. However, there is an FDFS E-book available at w w w.x-workouts.com
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  24. Quote Originally Posted by chedapalooza View Post
    Thank you, sir
    A pleasure!
    *CEO BROSER BUILT INTERNATIONAL www.broserbuilt.com*WRITER FOR PLANET MUSCLE/IRONMAN.MUSCLEANDFITNESS.COM*NGA PRO BODYBUILDER*PHYSIQUE TRANSFORMATION ARTIST/CONTEST PREP GURU

  25. Quote Originally Posted by EBroser View Post
    My DVD is about POWER/REP RANGE/SHOCK training, not FDFS. However, there is an FDFS E-book available at w w w.x-workouts.com
    Cool. Thanks.
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