PRRS and FDFS Plan

[bigpappa28]

Hey everyone,

I need to outline a program, and I want to do PRRS and FDFS. A little about me, I am 5'6" 165 lbs, 9.8% BF. I want to add lean body mass and minimize fat gain. How should I arrange the weeks?

Week 1 Power
Week 2 RR
Week 3 Shock
Week 4 FDFS??

If you could tell me a 12-16 weeks I would appreciate it!

Also when cutting, how would you arrange the weeks? Thanks look forward in starting the program... ;D

[Hoopie]

As far as cutting i know Eric doesnt recommend using his FDFS protocol. Just P/RR/S but in was like, P/RR/RR/S then P/RR/S/S. As far as fdfs i know tank is doing a p/rr/s/fdfs training split. You might want to take a look at his log to see how he is running it..

[bigpappa28]

Well I am advanced, I have been lifting for 10 years.... I am stuck but I think I am over-training. The problem I have is that I like to do a lot of volume but I know it can be counter-productive... I have done P/RR/S before using Steve Holmans workouts. I am going to do some more research and figure it out! Thanks man...

[tank316]

bigpappa28 said:

Well I am advanced, I have been lifting for 10 years.... I am stuck but I think I am over-training. The problem I have is that I like to do a lot of volume but I know it can be counter-productive... I have done P/RR/S before using Steve Holmans workouts. I am going to do some more research and figure it out! Thanks man...

The Ironman crew have great things going on right now with there training systems.
Erics FD/FS is a step up, in my opinion.
One thing Eric does stress is a wk off, and it does help greatly.