Prime52's log..."Prime it Tear it ReBuild it"

Determined 08 · 11-21-2009, 07:42 PM

What training method is this exactly or is it just something your threw together?

**prime52** · 11-21-2009, 08:14 PM

FIBER DAMAGE/FIBER SATURATION TRAINING is a training protocol advanced by Eric Broser.

In the first phase (fiber damage), the goal is to utilize training protocols known to cause significant micro-trauma in the muscle fibers...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
2Eccentric Emphasis
3Stretch Under Tension

Once you have damaged the muscle fibers the goal is to now bathe them with as much nutrient/hormone-rich blood as humanly possible (fiber saturation)... to facilitate immediate repairs, and take advantage of the fact that during a workout (especially when high repetitions are involved) there is as much as five times the normal amount of blood flowing directly to the muscles than when at rest.

The techniques to be used in order to achieve this goal (FS) are
1Very High Repetitions,
2 Continuous Tension, and
3 Post Activation Supersets (compound movement followed by isolation movement)

Determined 08 · 11-21-2009, 08:23 PM

Awesome sounds really intricate. Is there a guide somewhere on the internet for this? I'd like to try it when I return from rehabbing my shoulders and am back into lifting for awhile

Xemantic · 11-21-2009, 10:36 PM

FD/FS By Eric Broser - Brothers of Iron

**prime52** · 11-22-2009, 02:47 PM

lol I had sent that one, in a pm

**mperk** · 11-23-2009, 04:22 PM

Hey man;
Great info on the workout & the supps. you def have taken this to a higher plain than most!

Very interesting that your workouts are so quick & effective now.

**prime52** · 11-23-2009, 07:11 PM

Quote:

Originally Posted by mperk

Hey man;
Great info on the workout & the supps. you def have taken this to a higher plain than most!

Very interesting that your workouts are so quick & effective now.

yes, I take longer breaks between sets(2min) and min between on the pump/saturation. feeling good in the gym. confidents up cause im over a week into pct and still super strong cutting. all water is out every minor muscle are peaking

Determined 08 · 11-23-2009, 07:17 PM

When do we see some beastly pics?

**prime52** · 11-23-2009, 08:41 PM

chest/bi
bench press
455x6 3/0/X tempo
475x4+2 3/0/X tempo

incline press
385x8 6/1/1 tempo
405x6 6/1/1 tempo

Incline DB Flye
80 x 8 2/4/1 tempo
80 x 6 same tempo

press machine
1 set 35 reps

incline press machine
same as above

cable cross overs
1 set of 30 reps at 50 lbs

bb curl
65 x 4 + 2 force reps
75 x 4 + 2 force reps

preacher curl pre set bar
100 x 6 + 2 force reps
125x 6 + 2 force reps

hammer curl
50 x 8 + 2 force
60 x 6+ 1 force

machine curl
1 set of 35 reps

reverse curl with db's
25 x 30

**prime52** · 11-23-2009, 08:41 PM

Quote:

Originally Posted by Determined 08

When do we see some beastly pics?

on valentines day...just for ur eyes lol

Determined 08 · 11-23-2009, 08:47 PM

Hahaha I tried to make it sound as manly as possible sorry. Lol
great workout. Good see your strength is still up way to work

rmike · 11-23-2009, 09:00 PM

Wow prime, your still strong as FU**! Your bench press is ridiculous. lol What are your measurements at right now? Cant wait for them pics, I LOVE GIRLS AND I WANT TO SEE PRIMES PICS TO COMPARE AND CONTRAST TRAINING PROTOCOLS. Lol Was that clear enough? Haha just messin w ya

Determined 08 · 11-23-2009, 09:04 PM

^Lol I was gonna clarify the, I'm 100% straight and in no way turned on by other men. I felt it way implied. Haha

rmike · 11-23-2009, 09:07 PM

Quote:

Originally Posted by Determined 08

^Lol I was gonna clarify the, I'm 100% straight and in no way turned on by other men. I felt it way implied. Haha

Lol thats funny sh**!

**prime52** · 11-23-2009, 10:13 PM

Quote:

Originally Posted by rmike

Wow prime, your still strong as FU**! Your bench press is ridiculous. lol What are your measurements at right now? Cant wait for them pics, I LOVE GIRLS AND I WANT TO SEE PRIMES PICS TO COMPARE AND CONTRAST TRAINING PROTOCOLS. Lol Was that clear enough? Haha just messin w ya

Height6'2"
Arms21"
Chest54"
Waist33"
Thighs29.5"
Calves21"
wang 7.9"

if i can add an inch onto everything id be happy
so where the new training takes me along with good sups

Determined 08 · 11-23-2009, 10:19 PM

No comment. Lol

**projecthatch92** · 11-23-2009, 10:48 PM

I have a couple good sites for increasing wang size and girth

**prime52** · 11-24-2009, 12:11 AM

Quote:

Originally Posted by projecthatch92

I have a couple good sites for increasing wang size and girth

hook me up i want a 5 $ foot long

**mperk** · 11-24-2009, 12:22 AM

Quote:

Originally Posted by rmike

Wow prime, your still strong as FU**! Your bench press is ridiculous. lol What are your measurements at right now? Cant wait for them pics, I LOVE GIRLS AND I WANT TO SEE PRIMES PICS TO COMPARE AND CONTRAST TRAINING PROTOCOLS. Lol Was that clear enough? Haha just messin w ya

I want prime's pics just so i can photoshop my head onto his body and post them on Craigs list "Men seeking Women, intimate Encounters" Bawahahaha

Xemantic · 11-24-2009, 01:21 AM

hahaha u muh ****az are crazy is this the wang log now or what

**prime52** · 11-24-2009, 01:47 AM

Quote:

Originally Posted by mperk

I want prime's pics just so i can photoshop my head onto his body and post them on Craigs list "Men seeking Women, intimate Encounters" Bawahahaha

haha that'd be cool

**projecthatch92** · 11-24-2009, 03:18 AM

funny part is he's not kidding lol. You should see the awkward photos he emails me :(

rmike · 11-25-2009, 12:55 AM

Haha WOW! Out of control! Good sh*T guys, im laughin my ass off. lol

Chimera · 11-26-2009, 01:57 PM

Hey Prime, two questions regarding FD/FS training.

A) Could it be implemented during a cutting phase or would it just be too difficult especially with the FS portion of the workout where one is doing a set of 30-40 repetitions?

B) What does the X mean on the concentric tempo mean? Ie 4/0/X. I have been looking around for it but I can't find it anywhere. Just interested in trying this on my own some time around...

Thanks brother!

**prime52** · 11-26-2009, 02:54 PM

Quote:

Originally Posted by Chimera

Hey Prime, two questions regarding FD/FS training.

A) Could it be implemented during a cutting phase or would it just be too difficult especially with the FS portion of the workout where one is doing a set of 30-40 repetitions?

B) What does the X mean on the concentric tempo mean? Ie 4/0/X. I have been looking around for it but I can't find it anywhere. Just interested in trying this on my own some time around...

Thanks brother!

yes it can be implemented during cut, as long as your overloading the system with certain nutrients before, during, and right after training will still cause growth. and with proper butrients can increase 30-40% more for muscle hypertrophy.

And about the X tempo, it does not have a number, it should be and explosive movement

**prime52** · 11-30-2009, 08:22 PM

bench press
465x6 3/0/X tempo
475x4+2 3/0/X tempo

incline press
365x8 6/1/1 tempo
485x6 6/1/1 tempo

Incline DB Flye
80 x 8 2/4/1 tempo
80 x 6 same tempo

press machine
1 set 35 reps

incline press machine
same as above

bi

bb curl
70 x 4 + 2 force reps
75 x 4 + 2 force reps

preacher curl pre set bar
100 x 6 + 2 force reps
125x 6 + 2 force reps

hammer curl
50 x 8 + 2 force
60 x 6+ 1 force

machine curl
1 set of 35 reps

reverse curl with db's super set with hammer curls
25 x 30

**HawaiianPride.** · 11-30-2009, 08:24 PM

Awesome lifts man, it's great to see stuff like this. Very motivational.

**prime52** · 11-30-2009, 08:42 PM

Quote:

Originally Posted by HawaiianPride.

Awesome lifts man, it's great to see stuff like this. Very motivational.

thanks bro
hopefully come jan i start recording some of my workouts and lifts. 17 days into pct. slight endurance drop but not so much strength

**HawaiianPride.** · 11-30-2009, 08:43 PM

The endurance drop really blows, it's happening these days with me as well.

**prime52** · 11-30-2009, 11:34 PM

going to have to cycle sooner then expect. I got a Tv show lined up and we start filming in jan.