The BFS Program

[Sammy Sosa]

Dude, lats are a very large muscle. They need to be hit with rows. Ask any powerlifter, and they will tell you bb rows are important for a big bench.

 

[Tom Treutlein]

What do rows have to do with benching?

 

[Sammy Sosa]

lats are very important to benching. They help push at the bottem of the movement. Anyways you will create a muscular imbalance without them. The chest and front shoulders will be overdeveloped relative to the upper back and rear delts. This pulls the shoulder forward and can lead to rotater cuff impingement.

 

[guldukat]

lats are very important to benching. They help push at the bottem of the movement. Anyways you will create a muscular imbalance without them. The chest and front shoulders will be overdeveloped relative to the upper back and rear delts. This pulls the shoulder forward and can lead to rotater cuff impingement.

Yes.

Plus, it's thought that to improve certain exercises, there's a benefit to training the opposing muscle groups in the same plane. Rows approximate a "reverse bench press" (not to be confused with reverse-grip bench).

The BFS program looks pretty good, though. I might change the order in which I did certain reps--for example, I'd probably start out with the higher reps, then work my way down week by week--but that's probably a nitpick.

 

[Tom Treutlein]

Hey, give it a try and tell everyone what you think. It feels weird being the only one to preach about it. Maybe other routines are superior, but this one is working!

 

[Sammy Sosa]

exactly kulducat, same plane.

 

[Tom Treutlein]

Note, he says it is "thought that". Not necessarily true. Not about to argue, maybe it's true, I don't know. Like I said, the program is flexible, and one can adjust it how they wish. This is just how I was introduced to the program and follow it.

 

[Arnold'sApprentice]

What do rows have to do with benching?

Because it's important to have a physique without muscular imbalances...but seeing as you have stated that you don't train legs I guess that means jack to you

 

[OfWolfandMan]

If you do cleans the right way,they will hit your upper back area,but if I were doing this program,I would still throw in something like rows,pulldowns,or pull ups

 

[Tom Treutlein]

Bump for Hojo