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Post by bigrick on Jan 12, 2009 18:15:32 GMT -5
For size and bulking, FD/FS is the ultimate program. In the past I have put on more size and made greater body composition changes in two consecutive weeks of FD/FS than I have in 2 months of a normal training program. Personally I lose strength after an FD/FS stint but that I am guessing is because I am loseing my explosive stretch flex reflex and downgrading of CNS firing because I dont have the ability to explode.
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Post by The One on Jan 12, 2009 22:47:23 GMT -5
For size and bulking, FD/FS is the ultimate program. In the past I have put on more size and made greater body composition changes in two consecutive weeks of FD/FS than I have in 2 months of a normal training program. Personally I lose strength after an FD/FS stint but that I am guessing is because I am loseing my explosive stretch flex reflex and downgrading of CNS firing because I dont have the ability to explode. People make astounding gains quickly on FDFS! I have never witnessed a program that leads to such quick gains! |
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Post by bigrick on Jan 12, 2009 23:06:24 GMT -5
For size and bulking, FD/FS is the ultimate program. In the past I have put on more size and made greater body composition changes in two consecutive weeks of FD/FS than I have in 2 months of a normal training program. Personally I lose strength after an FD/FS stint but that I am guessing is because I am loseing my explosive stretch flex reflex and downgrading of CNS firing because I dont have the ability to explode. People make astounding gains quickly on FDFS! I have never witnessed a program that leads to such quick gains! I will second that. |
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Post by franchise on Jan 13, 2009 11:57:33 GMT -5
Im new to the site. I have been reading all the articles about p/rr/s and FDFS. Great workout plans. Im in my 2 cycle of p/rr/s and it has worked great. Im going to keep on doing this workout for the 9 weeks suggested. Just had a question about the FDFS. Of course, im not reading for FDFS. Im confuse about (Smith Incline Press…2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo). It's the +1+1+1 rest pause stylethat gets me. I understand the 2x2-3. Now does it mean that during the reps i rest 1 sec. Thanks it means you do 2-3 reps rack the bar rest for 10-15 seconds and perform another rep, rack it rest another 10-15 seconds and perform another rep for a total of 3 rest pause reps on top of the original 2-3 |
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Post by sanfernando25 on Jan 13, 2009 13:56:47 GMT -5
thanks for clearing that for me
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Post by graphyxx on Jan 25, 2009 13:11:38 GMT -5
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Post by The One on Feb 8, 2009 2:11:03 GMT -5
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bjack
P/RR/S Member
Posts: 70
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Post by bjack on Feb 11, 2009 8:08:04 GMT -5
I have a question about how to perform an FD/FS workout. Let's say I'm doing back and biceps: would it be better to perform the FD part of back and biceps then do the FS part of both? or do you have to do the FS part immediately following the FD for that muscle group?
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Post by rantorcha on Feb 11, 2009 9:02:00 GMT -5
I have a question about how to perform an FD/FS workout. Let's say I'm doing back and biceps: would it be better to perform the FD part of back and biceps then do the FS part of both? or do you have to do the FS part immediately following the FD for that muscle group? I suppose you can do it any way you like, but I think Eric designed this program to have at least one "negative" exercise, at least one "stretch" exercise, and at least one "pump" exercise per bodypart. |
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Post by The One on Feb 11, 2009 14:29:27 GMT -5
I have a question about how to perform an FD/FS workout. Let's say I'm doing back and biceps: would it be better to perform the FD part of back and biceps then do the FS part of both? or do you have to do the FS part immediately following the FD for that muscle group? Pairing back and bis is not the best way to go about FDFS, as I would want you to complete the entire protocol for back before going to bis. Back and tris would work better. |
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bjack
P/RR/S Member
Posts: 70
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Post by bjack on Feb 12, 2009 8:38:05 GMT -5
Thanks for clearing that up for me. What would be a good total body split for FD/FS? I'm kinda stuck in the rut of Monday:Chest/Tri's Tuesday:Back/Bi's Wednesday:Day off Thursday:Legs Friday:Shoulders/Abs
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Post by The One on Feb 12, 2009 12:20:45 GMT -5
Thanks for clearing that up for me. What would be a good total body split for FD/FS? I'm kinda stuck in the rut of Monday:Chest/Tri's Tuesday:Back/Bi's Wednesday:Day off Thursday:Legs Friday:Shoulders/Abs I personally use: CHEST/SIDE AND FRONT DELTS/ABS QUADS/HAMS/CALVES LATS/TRAPS/REAR DELT/ABS BIS/TRIS/FOREARMS/CALVES |
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bjack
P/RR/S Member
Posts: 70
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Post by bjack on Feb 12, 2009 14:56:47 GMT -5
Thanks for clearing that up for me. What would be a good total body split for FD/FS? I'm kinda stuck in the rut of Monday:Chest/Tri's Tuesday:Back/Bi's Wednesday:Day off Thursday:Legs Friday:Shoulders/Abs I personally use: CHEST/SIDE AND FRONT DELTS/ABS QUADS/HAMS/CALVES LATS/TRAPS/REAR DELT/ABS BIS/TRIS/FOREARMS/CALVES Thank you very much, that split looks awesome and I'm gonna jump into it after my APFT next week. Thanks again for your help |
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Post by mitchjc on May 4, 2009 22:46:28 GMT -5
Hey everyone, i've been doing P/rr/s for about 5 weeks now but decided to start an FD/FS week today. I pretty much used eric's workout for chest/ biceps today but i did three sets on the FD exercises for chest. Do you think that may be too much volume for an FD part of the workout? I have to admit my chest feels like its about to explode out of my skin.
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Post by The One on May 4, 2009 22:59:43 GMT -5
Hey everyone, i've been doing P/rr/s for about 5 weeks now but decided to start an FD/FS week today. I pretty much used eric's workout for chest/ biceps today but i did three sets on the FD exercises for chest. Do you think that may be too much volume for an FD part of the workout? I have to admit my chest feels like its about to explode out of my skin. What was the exact workout? |
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