BFS vs Standard Workout

[Wahoo12]

I'm going to college to play football next year and I've always used our schools BFS program as opposed to the standard MON: Chest and Tri's TUES: Bi's and Back WED: Legs and so on type of workout. Mainly for the reason that my coach said that BFS is a football player workout(it stands for Bigger Faster Stronger) and the other workout is a "muscle beach" just to look good type of workout. BFS consists of 2 main lifts a day and different auxiliary lifts that follow. EX: Monday: Bench and Leg Press -Pec Deck, skull crushers, shrugs, barbell curls. Sometimes I doubt that any particular muscle group is getting worked enough. Thoughts on this?

 

[Protobuilder]

It's a very solid program.

Question: are your lifts going up steadily? are you getting stronger? Are you gaining lean bodyweight (is the scale moving)?

 

[ErikZ]

I actually train like that for Powerlifting:

Bench + Dips + Military press on one day + skullcrushers or declined bench

Squat + calves on another day

Deads or Rows (depending on whether I am deloading or not from Deads) + light squats on another day

 

[wrknonit]

What he said

It's a very solid program.

Question: are your lifts going up steadily? are you getting stronger? Are you gaining lean bodyweight (is the scale moving)?

 

[BiggT]

Where will you be playing ball? You dont need to say the school, just curious, you can give away the division and then the conference though......and what position?

 

[Bretmj1]

wahoo - would you mind messaging me some info on your BFS workout?

 

[Wahoo12]

D1-AA NEC Conference-I was a QB in high school (6'4" 215 lbs) but will be converting to Tight end more than likely and I need to put some mass on. About 220 now.

 

[Protobuilder]

It's a very solid program.

Question: are your lifts going up steadily? are you getting stronger? Are you gaining lean bodyweight (is the scale moving)?

Answer the questions.

There are ways to tinker w/ the setup some to make it more "hypertrophy-oriented."

 

[Wahoo12]

Yes they are going up slowly but steadily, and I am getting stronger. I know rome wasnt built in a day but in years past I have put more than 5 pounds on in two months. I know the BFS program works but I doubt the effectiveness of only doing 1 or 2 different lifts for a muscle group a day.

 

[Protobuilder]

Yes they are going up slowly but steadily, and I am getting stronger.

That's about all any program can do for you.

I know rome wasnt built in a day but in years past I have put more than 5 pounds on in two months.

This happens to everyone. As you lift more, it gets harder and harder to get stronger. A total noob walks into the gym and in 3 months has jumped up in weight big time. Someone who's been training for 10 years straight jsut can't progress that quickly. So, some of it may just be your gains are slowing down as you get more experienced.

I know the BFS program works but I doubt the effectiveness of only doing 1 or 2 different lifts for a muscle group a day.

Well if you doubt it, look back at your progress. It's been working for you, right? You've gotten stronger and I assume you've gained weight (and if not, you're not eating enough). That's about all any program can do! You provide the food and the effort, and the program provides results: stronger & bigger.

More to the point, w/ your assistance exercises on M/W/F, you're not hitting a muscle group "once a day." You squat & bench, then say, for assistance, do dips, SLDL, and chins. If you're really wanting to add more muscle mass, and can afford more gymtime, bump your assistance exercises up to 3-4 sets of 10-12 rather than 2x10-12. That gives you more volume. Use DB bench as an assistance exercise if you want. Or incline press or BTN press. Or add in some leg presses or lunges for assistance. But keep the main lifts the same, IMHO, b/c it seems to be working: you're getting stronger. I'd ride that until it stops.

Changing programs won't kill you or anything but it sounds like the bulk of it is working for you. Everybody would like faster gains. Maybe a new program would do thta for you. But BFS seems to still be working for you. I'd look at just bumping up the volume a bit by doing more on the assistance exercises.