Fiber Damage/fiber Saturation Training

[datBtrue]

FIBER DAMAGE/FIBER SATURATION TRAINING is a training protocol advanced by Eric Broser. None of the methodologies are new...for example Bobo and others have long emphasized time under tension (TUT) principles & Bobo himself has emphasized pre-workout nutrition...never-the-less IMHO this training method is very adaptable and very effective. This thread hopefully will generate discussion from those that have utilized these methods and on how to adapt them to create programs for growth.

The following is Eric Broser's explanation of this training. I have edited it for brevity...and I am also inserting my belief that the nutrition protocol does not need to be followed exactly.

With FIBER DAMAGE/FIBER SATURATION TRAINING (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...a necessary step to setting the growth process in motion. The techniques to be used in order to achieve this goal are:

• 1) Heavy Weights,
• 2) Eccentric Emphasis, and
• 3) Stretch Under Tension.

Once you have damaged the muscle fibers the goal is to now bathe them with as much nutrient/hormone-rich blood as humanly possible (fiber saturation)... 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.

The techniques to be used in order to achieve this goal (FS) 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.

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.

I would say that FD/FS training is about 30-40% more effective for muscle hypertrophy when the following protocol is utilized:

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.

Here is a sample chest workout for both intermediate and advanced trainees:

Intermediate FD/FS Workout:

-Bench Press...2 x 3-4 (3/0/X tempo) <- Heavy slow eccentric
-Incline Press...2 x 5-6 (6/1/1 tempo) <- Heavy slow eccentric
-Incline DB Flye...2 x 7-8 (2/4/1 tempo) <- Stretch under tension
-Machine Bench Press...1 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
-Smith Incline Press...1 x 30-40 (1/0/1 tempo; non-lock-out reps)<- Fiber saturation "pump" set
-Cable Crossover...1 x 30-40 (1/0/1 tempo)<- Fiber saturation "pump" set

*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) <- Heavy slow eccentric
-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) <- Heavy slow eccentric
-Incline DB Flye...2 x 7-8 (2/4/1 tempo) <- Stretch under tension
-Machine Bench Press...2 x 30-40 (1/0/1 tempo; non-lock-out reps)<- Fiber saturation "pump" set
-Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)...1 x 20-25 each<- Fiber saturation "pump" set

*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.

NOTE: The absolute MOST important part of FD/FS is the TEMPOS!!

To properly work the muscle the way we need to with the eccentric and stretch under load components (DAMAGE), the reps should be no higher than 6-10 maxiumum. I like 6-8 most of the time.

And, for the SATURATION you will need sets of 20+ reps...often as high as 50 for advanced lifters.

Max total sets for large bodyparts should be 7. For smaller parts, 4-6 sets.

Tempo refers to the amount of time in seconds it takes to lower a weight (eccentric contraction), hold the stretch position, and raise a weight (concentric contraction).

So, a 3/0/X tempo represents a 3 second eccentric, 0 second pause at stretch and an e(X)plosive concentric rep.

A 2/4/1 tempo represents a 2 second eccentric, 4 second stretch pause, and a 1 second concentric.

SECOND NOTE: I just want to mention that rest-pause is not an inherent part of FDFS, like it is with DC. The main components of FDFS are negative emphasis, stretch pause, and high rep blood saturation. While rest-pause CAN be added in...I have done this with masterschamp...it is not standard in FDFS. - EB

[datBtrue]

FDFS & Quads/Hamstrings

Here is a sample Quad/Hamstring routine from Eric Broser:

• hack squats (5/1/1)...2 x 6-8 <- Heavy slow eccentric
• leg press (4/1/X)...2 x 6-8 <- Heavy slow eccentric
• sissy squats (2/4/1)...2 x 6-8 <- Stretch under tension
• leg extension (1/0/1)...1 x 30+ <- Fiber saturation "pump" set
• lying leg curl (4/1/1)...2 x 6-8 <- Heavy slow eccentric
• stiff deadlift (2/3/1)...2 x 6-8 <- Stretch under tension
• seated leg curl (1/0/1)...1 x 30+ <- Fiber saturation "pump" set

I used the same routine effectively w/ the one exception of substituting "lying leg curls" w/ "sumo (hamstring) leg press".

[datBtrue]

Examples:

Just to give you more ideas this was TaPo31's FD/FS Workout Plan:

Chest

• Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• 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) <- Heavy slow eccentric
• Incline DB Flye…2 x 7-8 (2/4/1 tempo) <- Stretch under tension
• Machine Bench Press…2 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset: Machine Dips (1/0/1 tempo; non-lock-out reps) /Pec Deck (1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Biceps

• BB Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• Hammer Preacher Curl…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
• DB Preacher Curl…1 x 7-8 (2/4/1 tempo) <- Stretch under tension
• Machine Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset: Reverse Curl (1/0/1 tempo; non-lock-out reps) /DB Hammer Curl (1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Back

• Seated Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• Reverse Grip Lat Pulldown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
• DB Row…2 x 7-8 (2/4/1 tempo) <- Stretch under tension
• WG Lat Pulldown…2 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Quads

• Hack Squat…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• Leg Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
• Leg Extension…2 x 7-8 (2/4/1 tempo) <- Stretch under tension
• Unilateral Leg Extension…2 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset: Leg Press machine(1/0/1 tempo; non-lock-out reps) /Walking DB Lunge(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Hamstrings

• Lying Leg Curl…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• Straight Leg Deadlift…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
• Single Leg Curl…1 x 7-8 (2/4/1 tempo) <- Stretch under tension
• Seated Leg Curl…1 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset: Adduction (1/0/1 tempo; non-lock-out reps) /Abduction(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Shoulders

• WG Upright Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• Shoulder Press Machine…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
• DB Shoulder Press…2 x 7-8 (2/4/1 tempo) <- Stretch under tension
• Side Lateral Machine…2 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset:Cable Front Lateral (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Triceps

• CG Bench Press…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
• V-bar Pressdown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
• Overhead Extension…1 x 7-8 (2/4/1 tempo) <- Stretch under tension
• Machine Extension…1 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
• Superset: Dips(1/0/1 tempo; non-lock-out reps) /Reverse Pressdown(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

[datBtrue]

FDFS & Deadlifting

For negative emphasis you can use rack deads, hyperextensions or good mornings.

For stretch pause you could use hypers or back extensions.

For saturation you could use hypers, short rack deads, or back extensions. - Eric Broser

hossjob's FDFS & Deadlifting routine:

1. Perform 2 sets of Deadlifts with a 4-6/1/X Tempo NOTE: EB recommended Rack Deads instead of Full Deads
2. Back Ext with a 4/2/X Tempo
3. Back Ext or Good Mornings 2 X 25-40 at 1/0/1/0

[datBtrue]

FDFS Back (Lats) Workout

Here is a more intense FDFS Back (Lats) Workout used by Eric Broser:

1. WG Pullup (6/1/X)...2 x 5-6 <- Heavy slow eccentric
2. CG High Seated Cable Row (1/4/X)...2 x 7-8 <- Stretch under tension
3. Stiff Arm Pulldown (8/1/X)...2 x 6-7 <- Heavy slow eccentric
4. One Arm Row (1/4/1)...2 x 7 <- Stretch under tension
5. Smith Upper Back Bent Row (1/0/1)...2 x 20 <- Fiber saturation "pump" set

Here is a basic FDFS Back (Lats) Workout from Eric Broser:

1. WG pullup (5/1/X tempo)...2 x 6-8 <- Heavy slow eccentric
2. CG seated cable row (1/3/1 tempo)...2 x 6-8 <- Stretch under tension
3. Underhand Grip bent row (1/0/1)...2 x 20-25 <- Fiber saturation "pump" set

Here is sample FDFS back routine specifically for a client of Broser's based on his specific needs...

1. CG PARALLEL GRIP PULLUP WITH STRETCH PAUSE (1/4/1 TEMPO)...2 X 6-8 <- Stretch under tension
2. WG PULLUP WITH ECCENTRIC PAUSES (LOWER TO 1/2 WAY POINT IN 2 SECONDS...HOLD FOR 2 SECONDS...LOWER REMAINDER IN 2 SECONDS...1 SECOND STRETCH, EXPLOSIVE PULL)...2 X 4-6 <- Heavy slow eccentric *NOTE: Method of performance
3. CG T-BAR ROW (1/0/1 TEMPO)...1 X 25 <- Fiber saturation "pump" set
4. WG INCLINE MACHINE ROW (1/0/1 TEMPO)...1 X 25 <- Fiber saturation "pump" set

[strategicmove]

Good detail. I have heard a lot about this training method and may give it a shot in the near future. Said to be very demanding!

[machwon04]

So working out 7 days/ week??

[drewh10987]

Great post datBtrue. I'm really interested in learning more about this and possibly giving it a shot in the future. It looks like 7 days a week would definitely work, but I know for a fact you can combine body parts. What does your split look like datBtrue?

[avgBdybldr]

subbed. i may need to give this program a shot during my next PH cycle in a few weeks.

[datBtrue]

The training split is up to you. I think Eric Broser recommends in general hitting each body part once a week in a 4 day split. But this isn't set in stone.

He trained one guy who needed to bring up his chest so he had him hit that bodypart twice a week w/ the second workout being less volume then the first.

As for my own split I've been following my own unique style of recomping which basically involves half the week in a lower calorie, below 50 gram carbs diet where insulin is tightly controled and Vanadyl Sulfate is used at night (controlled catabolism) and the second half of the week attempting to be anabolic w/ calorie surplus, necessary carbs, BCAAs, IGF-1 LR3...

During the non-diet anabolic part of my week I work out 3 days straight.

Monday - Quads, Hams, Calfs & 1/3 of a Shoulder workout (BigVrunga suggested splitting shoulders across workouts)

Tuesday - Chest, Biceps & 1/3 of a Shoulder workout

Wednesday - Back thickness, Back width, Triceps & Rear Delts

Four straight days off (3 dieting days + a Sunday Carb up) means I'm fresh and ready to go again by Monday.

Create whatever split works for you just don't cheat those tempos...6 seconds is not 123456 but rather 1 mississippi 2 mississippi...

...and if you perform the protocol properly you will need to make sure you recover properly.

[EasyEJL]

all the florida based trainers are so cool

I need to work on the stretch under tension part. Otherwise, using the modified SAIS i am already getting close to this style.

[pudzian2]

this is some great info. Interesting training technique for sure. I think that if I were to ever apply it to my routine, it would definitely not be 7 days straight. Personally I train EOD, and often 5-6 times per week when using AAS. Dont you think that 7 days of training like this would quickly lead to CNS burnout as mentioned? I like the idea of combining bodyparts, but it seems as though the workouts are quite long considering the amount of exercises needed to satisfy the FD and FS segments respectively.

DatBtrue: Since you have been experimenting with these methods for yourself, could you provide more detail on what has worked for you? I have not tried this method but I used to apply the concept of starting a muscle group with low rep heavy compound movements and ending with high rep isolation movements. But like you said, this ignores the 'tempo' becuase I didnt pay much attention to that when I was training.

[datBtrue]

Dont you think that 7 days of training like this would quickly lead to CNS burnout as mentioned?

Depends. If you hit everybody part twice in a week then yes. If you are older or don't recover well then yes.

But if you really split up your muscle groups and hit only one a day...that means hams on a different day then quads and back thickness on a different day then back width then it might be okay.

I just think in order to stay fresh we all need days off from the gym.

By-the-way when I posted TaPo31's FD/FS Workout Plan I didn't mean to imply that it was a 7 day split. I was just listing the routine he did for each bodypart. I assume he combined bodyparts into a 4 or possibly 5 day split.

I like the idea of combining bodyparts, but it seems as though the workouts are quite long considering the amount of exercises needed to satisfy the FD and FS segments respectively.

I spend at least 1.5 hours in the gym per workout but no more then 2 hours. Thats why I take in a good carb meal & a protein shake (a blend of fast to slow digesting) before I workout and sip on BCAAs and or a little dextrose while I workout. Muscle recovery begins after my last pump set for that muscle.

DatBtrue: Since you have been experimenting with these methods for yourself, could you provide more detail on what has worked for you?

I love this style because I feel I can hit a muscle from all angles and tax each type of muscle fiber in a single workout. It feels great a day or so later to tap my chest for instance at all points and feel soreness. Two months of this type of training and I still get a good soreness the following day or two.

The one big caution I have is that it is easy to keep the same routine for a bodypart and perform it week in and week out and consistently increase the weights...BUT don't because although you are getting stronger on that exercise by the 6 week or so it is really just your body's nervous system that has adapted and you won't be getting as much growth.

Instead either change the routine monthly or probably even better have a workout "A" & a workout "B" for each muscle group and alternate them so as to stay fresh.

Also it is the idea of the tempos that is important not necessarily THE tempo as Eric Broser has laid it out. So for example an 8 second negative on a lat pulldown makes sense but an 8 second negative on a rack deadlift is stupid. Just controling the negative part of the deadlift (especially the top 2/3) w/ a tight core is just as effective.

In fact you might find 5 or 4 or 3 second negatives to be perfect for a given exercise. The key is to induce fiber damage and study after study has pointed to heavy slower eccentrics.

Also choose the right exercise for the stretch pause...which is held for a count of 4 in the strech position. Sissy squats are PERFECT for quads...regular squats are not. DB Flys are perfect for chest, DB presses are not. Incline curls are perfect for biceps, skulls for triceps...

The fiber saturation or pump sets are often good to do on machines...it is amazing how light a weight you'll use to get 35 reps out of it you will feel a lactic acid burn. One thing you can do is take supplements like Beta Alanine & even Cit. Malate to reduce the lactic acid burn and this will actually enable you to do a few more reps...

Finally this routine is adaptable. You don't even need to do every body part this way. I do calves differently...

But one other methodology I employ that isn't part of the protocol's tempo is a set where you hold the contracted part of the exercise. The reason is that there are not many studies that clearly indicate that there is benefit to holding a contraction BUT again IMHO there are muscle groups that can benefit and they are primarily are calves and back.

So I throw in 2 sets of Hammer Low Rows where I hold the contraction for 4 seconds...I fight it and actually try to contract it more and more for 4 seconds...

Following this up with an exercise that holds the stretch feels so good...

[DCbuilder]

[QUOTE=datBtrue;1204978]The training split is up to you. I think Eric Broser recommends in general hitting each body part once a week in a 4 day split. But this isn't set in stone.


Can you give a good example of the 4 day split body parts?

I.E.
Sun: ?
Mon: Rest
Tues: ?
Wed: Rest
Thurs: ?
Fri: Rest
Sat: ?

Also, what type of warmup are you doing for each day?

Lastly,

One client showed they are doing Chest and Back on the same day. If the exercises for Chest were:

-Bench Press...2 x 3-4 (3/0/X tempo) <- Heavy slow eccentric
-Incline Press...2 x 5-6 (6/1/1 tempo) <- Heavy slow eccentric
-Incline DB Flye...2 x 7-8 (2/4/1 tempo) <- Stretch under tension
-Machine Bench Press...1 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
-Smith Incline Press...1 x 30-40 (1/0/1 tempo; non-lock-out reps)<- Fiber saturation "pump" set
-Cable Crossover...1 x 30-40 (1/0/1 tempo)<- Fiber saturation "pump" set

And for Back were:

Seated Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
Reverse Grip Lat Pulldown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
DB Row…2 x 7-8 (2/4/1 tempo) <- Stretch under tension
WG Lat Pulldown…2 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Are they progressing down the list, doing all Chest exercises first and then all Back exercises?

[thesinner]

I like how this routine focusses on tempo. I think it's a key factor in muscle development/maintenance which is often overlooked.

I'm not a fan, however, of forced reps. This is mainly because the parameters involved are often arbitrarily defined. In fact, there has been some clinical research showing forced reps to be nothing more than a waste of time. The issue here (I believe) is that, if you've ever done forced reps with "Spotter A" verus "Spotter B", you might notice that the forced reps with "Spotter B" are a lot easier to do because he puts in more effort to help you get the weight up. Needless to say, it's a total craps shot figuring out how much effort has been put forth by yourself when it comes to forced reps.

I also like the idea of stretching; maybe not 100% with it on a "stretch set", but stretching is another underrated thing. Especially if you're taking a supplement like X-factor, getting your muscles nice'n'stretched can greatly improve efficacy of such products.

[datBtrue]

Can you give a good example of the 4 day split body parts?

Here is AN (not THE) example:

Monday: Chest & Biceps
Tuesday: Quads & Hams

Wednesday: OFF

Thursday: Back & Rear Delts
Friday: Side/Front Delt; Triceps & Calves

Saturday: OFF
Sunday: OFF

Also, what type of warmup are you doing for each day?

Warmups are an individual thing BUT most guys work the muscle too much in warmups.

I often have a brisk 15 minute walk to the gym so my warmups are light...I just make sure there is blood in the muscle to be worked.

After that I usually just do weight acclimation until I get to my working weight. For example: w/ Deadlifts maybe 10 reps at 225, then 1 rep at 315, then 1 rep at 405, then 1 rep at 495...then on to my working set.

One client showed they are doing Chest and Back on the same day. If the exercises for Chest were:

-Bench Press...2 x 3-4 (3/0/X tempo) <- Heavy slow eccentric
-Incline Press...2 x 5-6 (6/1/1 tempo) <- Heavy slow eccentric
-Incline DB Flye...2 x 7-8 (2/4/1 tempo) <- Stretch under tension
-Machine Bench Press...1 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
-Smith Incline Press...1 x 30-40 (1/0/1 tempo; non-lock-out reps)<- Fiber saturation "pump" set
-Cable Crossover...1 x 30-40 (1/0/1 tempo)<- Fiber saturation "pump" set

And for Back were:

Seated Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo) <- Heavy slow eccentric
Reverse Grip Lat Pulldown…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo) <- Heavy slow eccentric
DB Row…2 x 7-8 (2/4/1 tempo) <- Stretch under tension
WG Lat Pulldown…2 x 30-40 (1/0/1 tempo; non-lock-out reps) <- Fiber saturation "pump" set
Superset: Deadlift (1/0/1 tempo; non-lock-out reps) /Hyperextension(1/0/1 tempo)…1 x 20-25 each <- Fiber saturation "pump" set

Are they progressing down the list, doing all Chest exercises first and then all Back exercises?

Well the idea of the FD part of FD/FS is to create enough damage in the muscle to induce repair & growth. This is immediately followed up w/ FS which are high rep "pumps" designed to bring a lot of nutrient & oxygen rich blood to the muscle just previously worked. The idea is to begin recovery and repair immediately.

So you would do ALL of your exercises for a bodypart before moving on to another bodypart.

Now I would not recommend doing both chest & back in the same routine. Both are large muscle groups. You do not want to pump up the chest w/ blood only to have it quickly drain to the back as you work that area. That reduces the benefit of Fiber Saturation.

[datBtrue]

...I'm not a fan, however, of forced reps. This is mainly because the parameters involved are often arbitrarily defined...

I'm not a fan of forced reps either. But I'm pretty sure Eric only meant by the term "forced" either Rest/Pause OR the type of negatives that require the spotter to greatly assist the positive and let the lifter handle the negative.

[datBtrue]

...I also like the idea of stretching; maybe not 100% with it on a "stretch set", but stretching is another underrated thing...

DOES STRETCH INDUCE FIBER HYPERPLASIA?
by Jose Antonio PhD

...This animal model was first used by Sola et al. (38) in 1973. In essence, you put a weight on one wing of a bird (usually a chicken or quail) and leave the other wing alone. By putting a weight on one wing (usually equal to 10% of the bird's weight), a weight-induced stretch is imposed on the back muscles. The muscle which is usually examined is the anterior latissimus dorsi or ALD (unlike humans, birds have an anterior and posterior latissimus dorsi). Besides the expected observation that the individual fibers grew under this stress, Sola et al. found that this method of overload resulted in a 16% increase in ALD muscle fiber number.

Since the work of Sola, numerous investigators have used this model (1,2,4-8,10,19,26,28,32,43,44). For example, Alway et al. (1) showed that 30 days of chronic stretch (i.e., 30 days with the weight on with NO REST) resulted in a 172% increase in ALD muscle mass and a 52-75% increase in muscle fiber number! Imagine if humans could grow that fast!

More recently, I performed a study using the same stretch model. In addition, I used a progressive overload scheme whereby the bird was initally loaded with a weight equal to 10% of the its weight followed by increments of 15%, 20%, 25%, and 35% of its weight (5). Each weight increment was interspersed with a 2 day rest. The total number of stretch days was 28. Using this approach produced the greatest gains in muscle mass EVER recorded in an animal or human model of tension-induced overload, up to a 334% increase in muscle mass with up to a 90% increase in fiber number (5,8)! That is pretty impressive training responsiveness for our feathered descendants of dinosaurs.

But you might ask yourself, what does hanging a weight on a bird have to do with humans who lift weights? So who cares if birds can increase muscle mass by over 300% and fiber number by 90%. Well, you've got a good point. Certainly, nobody out there (that I know of), hangs weights on their arms for 30 days straight or even 30 minutes for that matter. Maybe you should try it and see what happens. This could be a different albeit painful way to "train."

But actually the physiologically interesting point is that if presented with an appropriate stimulus, a muscle can produce more fibers! What is an appropriate stimulus? I think it is one that involves subjecting muscle fibers to high tension overload (enough to induce injury) followed by a regenerative period.

NOTES:

1. Alway, S. E., P. K. Winchester, M. E. Davis, and W. J. Gonyea. Regionalized adaptations and muscle fiber proliferation in stretch-induced enlargement. J. Appl. Physiol. 66(2): 771-781, 1989.
2. Alway, S. E., W. J. Gonyea, and M. E. Davis. Muscle fiber formation and fiber hypertrophy during the onset of stretch-overload. Am. J. Physiol. (Cell Physiol.). 259: C92-C102, 1990.
3. Alway, S.E., W.H. Grumbt, W.J. Gonyea, and J. Stray-Gundersen. Contrasts in muscle and myofibers of elite male and female bodybuilders. J. Appl. Physiol. 67(1): 24-31, 1989.
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[pudzian2]

I think that this method of training makes a lot of sense. I have always begun my body parts with heavy compound movements and ended them with higher rep, iso movements. I think the tempos, and organization of this FD/FS theory will make all the difference. I will definitely give it a try

[DCbuilder]

Here is AN (not THE) example:

Monday: Chest & Biceps
Tuesday: Quads & Hams

Wednesday: OFF

Thursday: Back & Rear Delts
Friday: Side/Front Delt; Triceps & Calves

Saturday: OFF
Sunday: OFF

Thanks for the advice. When you suggest doing back and rear delts, how many exercises are you doing for rear delts, 5 (one at 3/0/X, one at 6/1/1, one at 2/4/1 and two at 1/0/1)?

Also, when you move to the Side/Front Delt; Triceps & Calves day, are you doing 5 exercises for all 3? I've got some good sample workouts for the other days, just need some help for these two days.

Thanks.