Guest viewing limit reached
  • You have reached the maximum number of guest views allowed
  • Please register below to remove this limitation

Fiber Damage/fiber Saturation Training

koi1214 said:
This is what I came up with
Chest
30 degree Incline Bench Press-3x5
45 degree Incline-3x5
Fllat Bench-1x25
Superset-Dips/Flyes-2x20

Back
BO Rows-3x5
Weighted Chinups-3x5
Pullovers-2x25
SS-TBar Rows/Good Mornings-2x20

Legs
Squat-3x5
S/L Deadlift-3x5
DB Lunges-2x25
SS-Leg Extensions/Lying Leg Curls-2x20

Shoulders
Overhead Press-3x5
Power Cleans-3x5
Arnold Press-2x25
SS-Upright Rows/Side Laterals-2x20

1.Not sure how to setup biceps and triceps
2.Not sure about back routine
Click to expand...


Can anyone help a brother out?I am trying to set up a FD/FS routine using no machines.
 
BI's

BB Curl 2x3-4 +2 forced reps(3/0/x tempo)
Hammer curls 2x3-4 +1+1+1 rest pause(6/1/1)
concentration curl 1x8(2/4/1)
ez bar curl 1x30-40
SUPERSET: rev. curl/db hammer curl 1x20-25

TRI'S
CG bench 2x3-4 +2 forced reps(3/0/x)
skulls 2x3 +1+1+1 rest pause(6/1/1)
EZ bar overhead Ext 1x8(2/4/1)
db kickbacks 1x30-40
SUPERSET:rg bench/bench dips 1x20-25

Here's an arm workout for ya using fd/fs. with what you have its gonna be kinda hard for back but let me look at it and see what i can come up with....But with what you have this is what i would do for arms.
 
For back can you do deads?

Anyway for you to do hypers?

how about rack deads?

Also do you have enough room to place a bar into the corner of the room and do rows close grip style?
 
guys, when it comes to FD/FS and P/RR/S workouts, HOOPIE knows his stuff. He helped me tremendously. I did the fd/fs for 4 weeks, then did the P/RR/S workouts (advanced) for 7 weeks. Definitely opened my eyes to things such as TUT...tempo, mind/muscle connection. I definitely would recommend these workouts. Im so ADD that i switch my routines about every 2 months. but i am sure i will be doing the P/RR/S again for sure. GOOD STUFF

thanks

Hoopie said:
For back can you do deads?

Anyway for you to do hypers?

how about rack deads?

Also do you have enough room to place a bar into the corner of the room and do rows close grip style?
Click to expand...
 
msucurt said:
guys, when it comes to FD/FS and P/RR/S workouts, HOOPIE knows his stuff. He helped me tremendously. I did the fd/fs for 4 weeks, then did the P/RR/S workouts (advanced) for 7 weeks. Definitely opened my eyes to things such as TUT...tempo, mind/muscle connection. I definitely would recommend these workouts. Im so ADD that i switch my routines about every 2 months. but i am sure i will be doing the P/RR/S again for sure. GOOD STUFF

thanks
Click to expand...

Thanks for the kind words my friend! Glad i was able to help you out. How the heck are ya? Hows the training going?
 
yea that's very interesting concept.
Although I don't like to consume anything other than water during my workout, i might give this a go.
 
Hoopie said:
BI's

BB Curl 2x3-4 +2 forced reps(3/0/x tempo)
Hammer curls 2x3-4 +1+1+1 rest pause(6/1/1)
concentration curl 1x8(2/4/1)
ez bar curl 1x30-40
SUPERSET: rev. curl/db hammer curl 1x20-25

TRI'S
CG bench 2x3-4 +2 forced reps(3/0/x)
skulls 2x3 +1+1+1 rest pause(6/1/1)
EZ bar overhead Ext 1x8(2/4/1)
db kickbacks 1x30-40
SUPERSET:rg bench/bench dips 1x20-25

Here's an arm workout for ya using fd/fs. with what you have its gonna be kinda hard for back but let me look at it and see what i can come up with....But with what you have this is what i would do for arms.
Click to expand...
Thank You
Hoopie said:
For back can you do deads?

Anyway for you to do hypers?

how about rack deads?

Also do you have enough room to place a bar into the corner of the room and do rows close grip style?
Click to expand...

Yes on deadlifts.
No on hypers.
Yes on Rack deads.
Yes on CG rows.Not sure on how to do them though.


Thanks for the help and reps to you!!!
 
Hoopie said:
BI's

BB Curl 2x3-4 +2 forced reps(3/0/x tempo)
Hammer curls 2x3-4 +1+1+1 rest pause(6/1/1)
concentration curl 1x8(2/4/1)
ez bar curl 1x30-40
SUPERSET: rev. curl/db hammer curl 1x20-25

TRI'S
CG bench 2x3-4 +2 forced reps(3/0/x)
skulls 2x3 +1+1+1 rest pause(6/1/1)
EZ bar overhead Ext 1x8(2/4/1)
db kickbacks 1x30-40
SUPERSET:rg bench/bench dips 1x20-25
Click to expand...

I hope I don't sound to stupid, but what is "rg bench" in the superset of tri's? Reverse Grip?
 
I would do these on a smith machine. Make sure you lay on the bench to where your butt nearly hangs off. Really pinch your shoulder blades and tuck your elbows good. Also follow the correct tempo. These will blast your tri's.

lonewolf0420 said:
I hope I don't sound to stupid, but what is "rg bench" in the superset of tri's? Reverse Grip?
Click to expand...
 
msucurt said:
I would do these on a smith machine. Make sure you lay on the bench to where your butt nearly hangs off. Really pinch your shoulder blades and tuck your elbows good. Also follow the correct tempo. These will blast your tri's.
Click to expand...

I workout at home, right now.
 
With the equipment you have this is what i would do for back:

close grip rows 2x4 +2 forced reps(3/0/x)
weighted wide grip pullups 2x3+1+1+1 rest pause style(6/1/1)
db rows 2x8(2/4/1)
pullovers 2x30-40
superset:deads/rack deads 1x20-25

for the close grips place a BB in the corner of the room against the wall. place the weights on the other end. Grab bar with both hands together and pull. make sense?

the super set is tough. Its one that i do and its taxing. Be carefull and dont try to go real heavy....
 
Hey guys, what's up? Hoopie told me about this thread so I figured that as the pioneer of FDFS I should show up! LOL.

Here to help in ANY way I can.

Thanks.
 
This is very similar to ABC workouts. This is in a 80's book called the "the scientific approach to bodybuilding"
 
FDFS is a fantastic way to bring your training to a new level! I have been using it in conjunction with PRRS (Power/Rep Range/Shock) and have gotten tremendous results from it.
 
Good to see you here. I think the P/RR/S is something that could help lots of guys here. Stick around. I ran it 7 weeks after a 3 week FDFS.

Eric Broser said:
Hello my friend. Thanks for the heads up!

In answer to your PM: Absolutely, as long as it is posted with my full name and website!
Click to expand...
 
msucurt said:
Good to see you here. I think the P/RR/S is something that could help lots of guys here. Stick around. I ran it 7 weeks after a 3 week FDFS.
Click to expand...

Starting July i'm running an 8 week bulk cycle using FD/FS for the first 3-4 weeks of it....
 
Hoopie said:
With the equipment you have this is what i would do for back:

close grip rows 2x4 +2 forced reps(3/0/x)
weighted wide grip pullups 2x3+1+1+1 rest pause style(6/1/1)
db rows 2x8(2/4/1)
pullovers 2x30-40
superset:deads/rack deads 1x20-25

for the close grips place a BB in the corner of the room against the wall. place the weights on the other end. Grab bar with both hands together and pull. make sense?

the super set is tough. Its one that i do and its taxing. Be carefull and dont try to go real heavy....
Click to expand...

Hoopie said:
BI's

BB Curl 2x3-4 +2 forced reps(3/0/x tempo)
Hammer curls 2x3-4 +1+1+1 rest pause(6/1/1)
concentration curl 1x8(2/4/1)
ez bar curl 1x30-40
SUPERSET: rev. curl/db hammer curl 1x20-25

TRI'S
CG bench 2x3-4 +2 forced reps(3/0/x)
skulls 2x3 +1+1+1 rest pause(6/1/1)
EZ bar overhead Ext 1x8(2/4/1)
db kickbacks 1x30-40
SUPERSET:rg bench/bench dips 1x20-25

Here's an arm workout for ya using fd/fs. with what you have its gonna be kinda hard for back but let me look at it and see what i can come up with....But with what you have this is what i would do for arms.
Click to expand...



OK Hoopie.I have back,bi's and tri's.What about chest,traps,legs,and chestI?:thanks:
 
CHEST

flat bench 2x4 +2 forced reps (3/1/x)
incline bench 2x4 +1+1+1 rest pause (6/1/1)
incline db fly 2x8 (2/4/1)
flat db press 2x30-40
superset: dips/flat flyes 1x20-25

shoulders

wide grip upright row 2x4 +2 forced reps (3/0/x)
milt press 2x4 +1+1+1 rest pause (6/1/1)
db press 2x8 (2/4/1)
seated side laterals 2x30-40
superset: db front raise/bent laterals 1x20-25
DB or BB shrug 2x20-30

As far as legs thats a tough one buddy. Need to think on that one
 
Hoopie said:
BI's

BB Curl 2x3-4 +2 forced reps(3/0/x tempo)
Hammer curls 2x3-4 +1+1+1 rest pause(6/1/1)
concentration curl 1x8(2/4/1)
ez bar curl 1x30-40
SUPERSET: rev. curl/db hammer curl 1x20-25

TRI'S
CG bench 2x3-4 +2 forced reps(3/0/x)
skulls 2x3 +1+1+1 rest pause(6/1/1)
EZ bar overhead Ext 1x8(2/4/1)
db kickbacks 1x30-40
SUPERSET:rg bench/bench dips 1x20-25

Here's an arm workout for ya using fd/fs. with what you have its gonna be kinda hard for back but let me look at it and see what i can come up with....But with what you have this is what i would do for arms.
Click to expand...

Hoopie said:
With the equipment you have this is what i would do for back:

close grip rows 2x4 +2 forced reps(3/0/x)
weighted wide grip pullups 2x3+1+1+1 rest pause style(6/1/1)
db rows 2x8(2/4/1)
pullovers 2x30-40
superset:deads/rack deads 1x20-25

for the close grips place a BB in the corner of the room against the wall. place the weights on the other end. Grab bar with both hands together and pull. make sense?

the super set is tough. Its one that i do and its taxing. Be carefull and dont try to go real heavy....
Click to expand...

Hoopie said:
CHEST

flat bench 2x4 +2 forced reps (3/1/x)
incline bench 2x4 +1+1+1 rest pause (6/1/1)
incline db fly 2x8 (2/4/1)
flat db press 2x30-40
superset: dips/flat flyes 1x20-25

shoulders

wide grip upright row 2x4 +2 forced reps (3/0/x)
milt press 2x4 +1+1+1 rest pause (6/1/1)
db press 2x8 (2/4/1)
seated side laterals 2x30-40
superset: db front raise/bent laterals 1x20-25
DB or BB shrug 2x20-30

As far as legs thats a tough one buddy. Need to think on that one
Click to expand...

So far so good.
 
FD/FS training is very difficult but also very effective. I tend, as Rantorcha mentioned above, to use it in conjunction with P/RR/S.
 
Hey Hoopie how is this for legs?
1.Quads-Squats(2x4) +2 forced reps-3/0/x
2.Hams S/L D/L(2x4)+2 forced reps-3/0/x
DB walking lunges(2x4)+1+1+1 Rest Pause-3/0/x
Lunges(2x8)-2/4/1
Sissy Squats(2x30-40)
Superset-Leg Extensions/Lying Leg curls(2x20-20)
 
koi1214 said:
Hey Hoopie how is this for legs?
1.Quads-Squats(2x4) +2 forced reps-3/0/x
2.Hams S/L D/L(2x4)+2 forced reps-3/0/x
DB walking lunges(2x4)+1+1+1 Rest Pause-3/0/x
Lunges(2x8)-2/4/1
Sissy Squats(2x30-40)
Superset-Leg Extensions/Lying Leg curls(2x20-20)
Click to expand...

For quads this is what i would do with what you have:

squats 2x4 +2 forced reps(3/0/x)
front squat 2x4 +1+1+1 rest pause(6/1/1)
leg ext 2x8(2/4/1)
unilaterAl leg ext 2x30-40
Superset:db lunges/db step ups 1x20-25

Hams
lying leg curls 2x4 +2 forced reps
SLDL 2x4 +1+1+1 rest pause(6/1/1)
single leg curl 2x8(2/4/1)
lying leg curl 1x30-40
 
Hoopie said:
For quads this is what i would do with what you have:

squats 2x4 +2 forced reps(3/0/x)
front squat 2x4 +1+1+1 rest pause(6/1/1)
leg ext 2x8(2/4/1)
unilaterAl leg ext 2x30-40
Superset:db lunges/db step ups 1x20-25

Hams
lying leg curls 2x4 +2 forced reps
SLDL 2x4 +1+1+1 rest pause(6/1/1)
single leg curl 2x8(2/4/1)
lying leg curl 1x30-40
Click to expand...

Thanks alot for the help.I have 1 last question.How to do unilateral leg extesion?
 
Hoopie said:
For quads this is what i would do with what you have:

squats 2x4 +2 forced reps(3/0/x)
front squat 2x4 +1+1+1 rest pause(6/1/1)
leg ext 2x8(2/4/1)
unilaterAl leg ext 2x30-40
Superset:db lunges/db step ups 1x20-25

Hams
lying leg curls 2x4 +2 forced reps
SLDL 2x4 +1+1+1 rest pause(6/1/1)
single leg curl 2x8(2/4/1)
lying leg curl 1x30-40
Click to expand...

Koi,
To expand a bit on what Hoopie suggests. Once you've tried the FDFS plan like this a few times, the beauty of this is you can mix it up a bit...i.e. you can do the (2/4/1) exercise first adn the (6/1/1) exercise 2nd. Good luck and let us know how that workout was!
 
rantorcha said:
Koi,
To expand a bit on what Hoopie suggests. Once you've tried the FDFS plan like this a few times, the beauty of this is you can mix it up a bit...i.e. you can do the (2/4/1) exercise first adn the (6/1/1) exercise 2nd. Good luck and let us know how that workout was!
Click to expand...

Thanks alot!I am going to do FD/FS for 3 weeks and follow that up with
P/RR/S.I am going to need a routine using free weights for my P/RR/S
routine.
 
koi1214 said:
Thanks alot!I am going to do FD/FS for 3 weeks and follow that up with
P/RR/S.I am going to need a routine using free weights for my P/RR/S
routine.
Click to expand...


Go to "Google" and type in Power Rep Range Shock and you'll see the official site. You can check out testimonials, articles about PRRS, adn there is also a forum you can check out. There are a bunch of workout logs on there you can get ideas from.
 
Theres the link to the web site that RA was talking about. Its a great read and like RA said there is a forum link there with even more info...
 
rantorcha said:
Go to "Google" and type in Power Rep Range Shock and you'll see the official site. You can check out testimonials, articles about PRRS, adn there is also a forum you can check out. There are a bunch of workout logs on there you can get ideas from.
Click to expand...

Hoopie said:
Invalid Link Removed

Theres the link to the web site that RA was talking about. Its a great read and like RA said there is a forum link there with even more info...
Click to expand...


Hey thanks alot for the link.
 
WOW I JUST GOT A NASTY GRAM FOR A SIGNATURE RULE VIOLATION. ANYONE CARE TO EXPLAIN THAT ONE TO ME...........CONCERNING THIS THREAD



mod edit: Right here in the rules.

"There is NO advertising, linking, promoting in AmSpace profiles or signatures unless you are a sponsor."
 
ahh finally found it
awesome thread.

ima kickstart my bulk in october with the FDFS training. How many weeks should it go for. I remember Eric saying that it's used more for a shock and should only go for 2 - 3 weeks???
 
BoyFromAus said:
ahh finally found it
awesome thread.

ima kickstart my bulk in october with the FDFS training. How many weeks should it go for. I remember Eric saying that it's used more for a shock and should only go for 2 - 3 weeks???
Click to expand...

Shouldnt go more than 3-4 weeks using FD/FS training. Cycle off for 3-4 weeks then cycle back on...
 
ahh cool.. cheer's hoopie. so 3 - 4 weeks max.

and the number of days training I plan is 4 days a week, 1 muscle group per week. Is this good or too much/ too little?
 
You must log in or register to reply here.
Back
Top