I have been using POWER/REP RANGE/SHOCK training for about two straight years now with fantastic results. However, I just recently read about FIBER DAMAGE/FIBER SATURATION training and wanted to know if I should switch over to this program. Is it even better?

Answer:

I am so happy to hear that PRRS has been producing such great results for you. It is very satisfying for me to know that something I have written has been helping you better pursue your goals. Your question is one that I have seen on several message boards, so I figured it would be best to give the people the answers they seek! Like I have mentioned in my articles on FDFS, this program is meant to be used as a “blitz” growth method, not a year-round protocol. FDFS training is simply too taxing on your muscles and CNS to be utilized week in and week out, and thus should be used in conjunction with PRRS. Now, there are several ways this can be done, and you need to figure out what is best for you and your personal recovery abilities. I have been testing out different ways of optimally combining the two training methodologies on myself and several of my personal training clients, and have discovered a few effective ways to “marry” FDFS and PRRS based on how well you are able to generally recover from your daily workouts.

Low Recovery Ability

If you are the type of person that always gets sore, is usually a bit tired, sleeps poorly and is often susceptible to colds and flu, then FDFS is something that should be used sparingly. Here is what a typical cycle might look like for you:

P/RR/S/P/RR/S/LW/FDFS/FDFS/OW/REPEAT

*LW – light week

*OW – off week

Medium Recovery Ability

If you are the type of person that usually gets sore, but gets over it in a day or two, sleeps well, and does not get sick very often then you can use FDFS a little more frequently. Here is a cycle that should work well for you:

P/RR/S/P/RR/S/FDFS/FDFS/FDFS/OW/REPEAT

High Recovery Ability

If you are the kind of person that is always energetic, rarely gets sore, sleeps well, and never gets so much as a sniffle, then you can be an FDFS fanatic! Here is a cycle that should keep your mind and muscles quite challenged:

P/RR/S/FDFS/FDFS/FDFS/P/RR/S/FDFS/FDFS/P/RR/S/FDFS/OW/REPEAT

Another option some of you could try is something that has been working rather well for me. Lately I have been doing a POWER week, REP RANGE week, then an FDFS week rather than a SHOCK week. It has been an interesting change, and thus far results have been excellent.

Just remember... each of us is a bit different and what works for me, your training partner, or your friend might not work for you. Part of success in bodybuilding simply results from discovering your own path. Get to it! And good luck!

Editor’s Note: PRRS and FDFS Training E-books are available at www.x-workouts.com The PRRS Training DVD is available at www.prrsdvd.com