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Bigger stronger faster program

Postby Daizil В» 11.12.2019

Emma Pauiine Hatcher m.

You should always be in a position of making progress. No other program can do this. If you have been doing 3 sets of 10 reps, 1 set of 15 reps, 5 sets of 5 reps, you no doubt reach a plateau very quickly. You cannot do the same workout time after time. You must alternate lifts, percentages of maximums, and alternate sets and reps. The BFS system allows you to alternate your lifts, sets and reps in such a way that a specific workout is repeated only every fifth week.

If you follow this system exactly, you will never reach a plateau. The lifting part of the program consists of a 3-day workout week. If you lift more times than that, you will probably neglect or underemphasize other important training areas like flexibility, agility, plyometrics and speed training. Towel Bench or Bench Variation 2. If a trap bar is not available, a spotted dead lift could be used. You must make strength gains during the season.

You need to work-out twice per week. The second day's work-out is amazing from a recovery standpoint. For example, you can do this the day before a game.

The first day's work-out, however, is tough. You'll need at least 48 hours recovery before a game. Dead Lifts Box Squat. Still total your set workout. Your efforts and procedure of breaking your Rep Records remain the same. Start right in with 3 sets of 3 reps see set-rep log sheet. This is the first week of the BFS 4-week cycle. You will do 3 sets of 3 reps on each core lift this entire first week. You will also begin recording your workouts as you establish your rep records and set records!!

If this is too much weight for 3 reps, drop the poundage. For example. The next time increase the amount of weight until you can do that weight 10 times. The total amount of weight lifted is the Set Record. Each time you do a routine, set a new Set Record!! Use the same procedure for the 2nd and 3rd set as on Monday's work-out and record your efforts as outlined above. Start with pounds or your body weight, whichever is the least. Follow the same procedure and again, record your efforts.

Use the same poundage's and procedures as in Monday's Towel Bench work-out. This is a brutal and long workout. You may wish to cut down to 3 sets of 5 because of time or energy especially on the Dead Lift and Clean Day. Select your poundage's as in the first week. Record your efforts. Push your self to the point of failure on that last set!! You will notice that you go no more than 5 reps on cleans and dead lift.

Doing extra reps on these two lifts could cause an injury, especially to the lower back. As fatigue sets in, chance for muscle spasms and incorrect lifting techniques increase. This is not quite as hard as 5 x 5, but you still may need to cut this down to because of time or energy.

The third week is a perfect time to max out on a one-rep max, just by following the regular routine and using the earlier sets as a warm-up. Now the fun of the BFS system kicks into gear.

From now on every time you come into the weight room, you've got a challenge and an objective. You should try to break as many Set-Rep records as possible.

Begin the 5th week by again doing the 3 x 3 workout. Break your 5 x 5 records! Break your records! Break your or records! Now keep rotating your workouts in this 4-week cycle. You can expect to break 8 or more records per week, records per year.

Remember we are not concerned with only breaking a 1 rep max, but all kinds of set-rep records. For example, if we break a 3-set or 5-set record our one-rep max will have to go up! What would happen if you broke 8 personal records per week for one year? It kind of boggles the min Usually these sets can be done with 5 reps.

Use the following as a guideline to warm-ups. For example, you're trying to do 3 x 3 with and on the last set you can only do 2 reps. You have 2 options:. Rest and try again with the same or lighter weight. Penalize yourself 5 pounds per pounds on the bar in the above, for example, you would penalize yourself 10 pounds. For example, your 3 x 3 set record is pounds. So you do your first set with pounds and it's fairly easy. On your next set you select pounds, and it's super tough but you still get those 3 reps!

Therefore, on your 3rd set you bring it back down to pounds. Now you've set a new set-rep record of pounds! BFS Nutrition. Typically do 2 sets of 10 reps, and no more than 5 auxiliary exercises per workout session.

Record your Auxiliary lifts on this form. Suggested Aux. Lifts for Football:. Place bar on lower pecs to start. End overhead with arms locked. A must for every routine! Do every rep slow and controlled. This exercise is on of the great keys to improving speed.

Where do you stand? Squat Bench Dead Lifts. Box Squat Towel Bench Cleans. If Your Routine Begins With:. Warm-up With:. Less than

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Re: bigger stronger faster program

Postby Mokus В» 11.12.2019

Program In-Depth Program The Eleven Athlete is one who has link physical superiority on the playing field by focusing on the following areas of sports diedrich ripon wi and competition. At Stronger we bigger that some form of faster should be performed every two to four weeks, from something as puppyweights as timing your dot drill performance, to running the yard-dash. Keep your shoulders back throughout the move.

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Re: bigger stronger faster program

Postby JoJolrajas В» 11.12.2019

To celebrate the launch of its latest product Endorusha high-quality energy and performance pre-workout product designed to take your training to the next level, pdogram sports nutrition brand BSN started visit web page search for a new ambassador. No other program can do this. Puppyweights must alternate lifts, percentages of maximums, and alternate sets and reps. Please be patient enough to develop fster proper technique for puppyweights of the recommended lifts and exercises before embarking on this journey so you can perform your best and stay injury-free.

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Re: bigger stronger faster program

Postby Gonris В» 11.12.2019

After move 5 rest for two to three minutes. Warm up thoroughly, then do the moves in order. Click to afster the 6 Absolutes in action.

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