Bigger Faster Stronger Book Pdf

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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

Bigger Leaner Stronger 3rd Edition Pdf

Happy Victim is an Self-Love novel that details the love choices of Ciara. This novel will tak Providing strength training programs to high schools and colleges since , BFS has a staff of more than 30 coaches, who conduct an average of clinics a year and train thousands of coaches and athletes annually. Shepard's BFS Magazine touts a readership of , coaches and athletes. Shepard has a master's degree in exercise physiology from the University of Oregon and a doctorate in the same field from Brigham Young University. During his professional career, he has been a strength coach at Oregon State University, the University of Oregon, and Brigham Young University, where his powerlifting team won a national championship.

Is your order tax-exempt? At this time, our website is unable to accommodate tax-exempt orders. Include a copy of your sales tax-exempt certificate. Purchase in CAD. You redeem the code on the VitalSource Bookshelf.

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.


Bigger Faster Stronger (BFS) is the premier performance program for high school and college sports. BFS and the book Bigger Faster Stronger have led teams.


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The primary audience for Bigger Faster Stronger is high school coaches who work with athletes in all sports and are seeking BFS certification or recertification. The secondary audience is athletes of all levels. Providing strength training programs to high schools and colleges since , BFS has a staff of more than 30 coaches, who conduct an average of clinics a year and train thousands of coaches and athletes annually. During his professional career, he has been a strength coach at Oregon State University, the University of Oregon, and Brigham Young University, where his powerlifting team won a national championship. At the time he was hired by the Jazz, Shepard was the only strength coach in the National Basketball Association.

Rosemount High - Bigger Faster Stronger. A rededication to the BFS program was a key factor in the success of Rosemount football. And their opponent was Lakeville South, who had beaten them in the Class 5A semifinal game in

Bigger Faster Stronger

In the s, weightlifting pioneer JC Hise discovered what was considered a mass-building miracle by doing one all-out set of 20 reps on the squat. Perry Reader carried the torch and shared this method with the masses in the s and 60s.

Rosemount High - Bigger Faster Stronger

I've been following Mike Matthews' advice since May. Here have been my results so far on the four big compound exercises. There is a gap in the middle during which I nursed an unrelated shoulder injury that I thought had recovere. Since the second edition of Bigger Leaner Stronger launched in many people have read this book, myself included. In this review I'd like to talk about the usefulness of the content.

Search this site. A Life of Philip K. Arthur St. Dick Phillips. Randy Taraborrelli. Dawid Janczyk. Der Hexer Als der Meister starb.

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Короче, он отдаст ключ публике. Глаза Сьюзан расширились. - Предоставит для бесплатного скачивания. - Именно. Танкадо рассудил, что, если он погибнет, деньги ему не понадобятся, - так почему бы не вручить миру маленький прощальный подарок. Оба замолчали. Сьюзан глубоко дышала, словно пытаясь вобрать в себя ужасную правду.

Давайте же, ребята… уже миллион раз вы меня проверяли. Когда она приблизилась к последнему контрольно-пропускному пункту, коренастый часовой с двумя сторожевыми псами на поводке и автоматом посмотрел на номерной знак ее машины и кивком разрешил следовать. Она проехала по Кэнин-роуд еще сотню метров и въехала на стоянку С, предназначенную для сотрудников. Невероятно, - подумала она, - двадцать шесть тысяч служащих, двадцатимиллиардный бюджет - и они не могут обойтись без меня в уик-энд. Она поставила машину на зарезервированное за ней место и выключила двигатель. Миновав похожую на сад террасу и войдя в главное здание, она прошла проверку еще на двух внутренних контрольных пунктах и наконец оказалась в туннеле без окон, который вел в новое крыло.

 - Когда я все закончу, я сообщу тебе код вызова лифта. И тогда ты решишь, уходить тебе или. Повисла долгая тишина. Сьюзан словно во сне подошла и села с ним. - Сьюзан, - начал он, - я не был с тобой вполне откровенен. ГЛАВА 73 У Дэвида Беккера было такое ощущение, будто его лицо обдали скипидаром и подожгли. Он катался по полу и сквозь мутную пелену в глазах видел девушку, бегущую к вращающейся двери.

Сьюзан не могла унять дрожь. - Ком… мандер, - задыхаясь, пробормотала она, сбитая с толку.

 - Не выпускай ее из приемной. Бринкерхофф кивнул и двинулся следом за Мидж. Фонтейн вздохнул и обхватил голову руками.

Его жертва не приготовилась к отпору. Хотя, быть может, подумал Халохот, Беккер не видел, как он вошел в башню. Это означало, что на его, Халохота, стороне фактор внезапности, хотя вряд ли он в этом так уж нуждается, у него и так все козыри на руках. Ему на руку была даже конструкция башни: лестница выходила на видовую площадку с юго-западной стороны, и Халохот мог стрелять напрямую с любой точки, не оставляя Беккеру возможности оказаться у него за спиной, В довершение всего Халохот двигался от темноты к свету.

 Grazie! - просиял итальянец. Он швырнул Беккеру ключи от веспы, затем взял свою девушку за руку, и они, смеясь, побежали к зданию клуба. - Aspetta! - закричал Беккер.  - Подождите. Я же просил меня подбросить.

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