Bfs

[Blackhawk08]

The Bigger Faster Stronger system was created for keeping athletes on a program that can be used no matter what sports they play and can be kept through season.
Heres the plan im on.
Monday- bench variation (inclines, declines, dumbbell, towel)
squat variation (box squats)
axulries
Tuesday- plyometrics (dot drill, 40yd, 20yd, 20yd backpedal, boxes/stairs,
nebraskas(sp))
Wensday- power cleans or variation
deadlift
axulries
Thursday- plyometrics
Friday- bench
squat
axulries
the set reps change by week in a 5 week cycle
week 1- 3x3
week 2- 3x5
week 3- 4 4 2
week 4- 5 3 1
week 5- 10 8 6
the last set on each is done to the mark but it also coudl be done to failure or 10 (deads and cleans 5)

BFS is very effective and when you keepp track of your numbers it really makes a diffrence, in the past 5 weeks my totals have improved on each lift. if you have any questions id be glad to answer them if i can.

[prophet]

our HS used to promote BFS. i never liked it because i had my own workout, so i never took it seriously. the only thing about it is that it just works the biggest muscles, there is no focus on minor groups.

[Blackhawk08]

ya that does happen but i use the axulries to work the minor groups so it balances out, least for me.

[shawnyboy]

ha when i played football no one knew how to lift, we never had any programs like that..we just did some crappy circuit that didnt help cause we always did the same stupid routine over and over. maybe thats why we sucked >:D

[Blackhawk08]

ya that could be why... we just need to get more people to lift