FIBER-DAMAGE-SATURATION TRAINING METHOD

Fiber Damage and Fiber Saturation is a training method to add some significant muscle mass to areas that you consider weak points. This FD/FS 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. this is 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. If you have ever performed a workout using any of these methods, you more than likely felt a good degree of soreness in the target muscles over the following days, which is indicative of the type fiber damage we are looking for. However, when all of these techniques are combined properly, you definitely will experience a whole new level of muscle pain, ache (the good kind!) and stiffness. Now that is all well and good, but remember, your body must be able to not only repair all of this damage, but also reinforce the muscle fibers by making them larger and stronger. Digging a whole is fine, as long as you not only refill the hole, but also pile some new dirt on top! Got it?


This is where the second phase of the workout comes in (and where the magic happens)?fiber saturation. Once you have damaged the muscle fibers the goal is to now to give them with as much nutrient/hormone-rich blood as humanly possible. Thats right, its time to chase the pump.., big time.

FD/FS, lets take a look at what a typical day of training might have in store with a sample chest workout for both intermediate and advanced trainees (beginners have no place in such advanced training methods).

Intermediate FD/FS Workout:

-Bench Press 2 x 3-4 
-Incline Press 2 x 5-6
-Incline DB Flye 2 x 7-8
-Machine Bench Press 1 x 30-40
-Smith Incline Press 1 x 30-40
-Cable Crossover 1 x 30-40

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
-Smith Incline Press 2 x 2-3 +1 + 1 + 1 rest/pause style or Eccentric Only Smith Incline Press 2 x 5-6 (6 second negatives)
-Incline DB Flye 2 x 7-8
-Machine Bench Press 2 x 30-40
-Superset: Machine Dips and Pec Deck 1 x 20-25 each

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.

Feed the Machine
The nutritional aspect of this program is almost as important as the workouts themselves. In fact, I would say that FD/FS training is about 30-40% more effective for muscle hypertrophy when the following  is utilized. 
45 minutes before training:

-Whey Protein Isolate 50 grams
-Maltodextrin or simple sugars 50 grams
-Vitamin C 1000 mg
-Phosphorus 800 mg

-Essential Amino Acids 5-10 grams
-BCAA 15-20 grams
-Glutamine 15-20 grams
-Creatine 5 grams

15 minutes post workout:

-Whey Protein Isolate 50 grams
- Complex carbs 50 grams
-Antioxidant Blend  1
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.

Notes

Because of the extremely demanding nature of FD/FS training I highly recommend that it only be utilized during periods of the year when gaining muscle mass is the primary goal. You need to be well fed and well rested to fully reap the rewards of this program. With the exception of the most advanced bodybuilders, and/or those that do not train drug-free, I do not feel that FD/FS should be used during a cutting phase.
Consider FD/FS as a short burst mega-mass gaining strategy.

Oh , look what time it is, I gotta go! Its time for me to go to train my client. 

Ganesh Paramashiva