BFL routine too weak?

[yosshimura]

I just bought the book over the wknd and the routine, although I am sure it works, seems a little weak.

It is basically like this
Mon-upper body weight training
Tues-20 min aerobics
Wed-lower body weight training
Thurs-20 min aerobics
Fri-upper body weight training
Sat-20 min aerobic.

Maybe they are concentrating more on the weight loss vs the muscle gain?

To compare, I got the following off one of last month's muscel mags, forgot which one. ANyway, they claim this "is the" schedule to follow to loose fat and gain muscle:

Upper
seated military press
dumbell bench press
close grip bench press
bent over barbell rows
seated cable row
pull ups (to failure)

Lower
Hack squat
Leg press
Romanian dead lift (does anyone really do this?)
Stuat
Lying leg curl
standing calf raise

I have been working out more or less following the muscle mag (more or less) for the last 6 wks , but based on the BFL I am over doing it. WTF? Oh, my cardio I was doing 20 min daily and abs 3 times a wk.

Now I need to set a routine, but seems like conflicting info

 

[bignate73]

BFL can be pretty intense. i just finished training someone on the program, (he liked the program so we stuck to it) and it is decent. he worked hard and we kept the intensity just as the program dictated. he gained some pretty good muscle and dropped tons of bodyfat.

the only part i didnt like was the "high point" or superset part. i wanted him to have a bit more volume per bodypart. cool thing about finishing with it was, when we went on the "nate for life" training, he was begging for the BFL again. hehehehe. so 3 months on that program, he took away some from it and then plateaued, now ill take him further.......


MUAHAHAHAHAHAHA!

 

[erickthegreat11]

20 minutes of cardio 3 times per week dropped a lot of fat? Cool. I've heard that 20 minute sessions aren't long enough.

 

[Complete Muscle]

...they claim this "is the" schedule to follow to loose fat and gain muscle: - - - ...

LOL! Just about any combination of resistance training and/or cardio and/or diet control will yield amazing results... for a raw beginner!!! The muscle mag routine definitely looks like a recipe for over training, and the BFL routine looks more balanced. Just my .02

 

[Complete Muscle]

20 minutes of cardio 3 times per week dropped a lot of fat? Cool. I've heard that 20 minute sessions aren't long enough.

Remember we're talkin raw beginners for the most part. And they are really watching their diet closely.

 

[bignate73]

20 minutes of cardio 3 times per week dropped a lot of fat? Cool. I've heard that 20 minute sessions aren't long enough.

actually he did more than 20 min. he played basketball 2x a week for 2 hours. and started doing his cardio towards the end of the program.

 

[The Terminator]

Personally I think the training advocated by BFL is too weak. How the hell can you blast your entire upper body in one session? I am fried after one body part.

 

[yosshimura]

Personally I think the training advocated by BFL is too weak. How the hell can you blast your entire upper body in one session? I am fried after one body part.

Well, I - a beginner of course - am able to do upper in one session, within about one hr including my 20 min cardio.... Now what I have read in BFL is that you can also over train, so that is contradictory also to what I hear all the intermediate & expert guys ( you guys ) say. So too much isn't bad either if it take smore than an hour to do upper or lower, it sounds like.

 

[BatZgirl]

RE:

BFL is the best thing ever

 

[Complete Muscle]

Well, I - a beginner of course - am able to do upper in one session, within about one hr including my 20 min cardio.... Now what I have read in BFL is that you can also over train, so that is contradictory also to what I hear all the intermediate & expert guys ( you guys ) say. So too much isn't bad either if it take smore than an hour to do upper or lower, it sounds like.

Who around here says you can't over train? You can definitely over train if your sessions are too long and/or you train too often, without proper recovery between training sessions. You're on the right track aiming for an hour or less per training session. In the beginning I could train my whole body in one hour, 2 or 3 x per week! But as you lift heavier and get stronger you take longer to recover, also you add extra sets here and there to adequately stimulate muscles for growth. The result in time is one muscle group per session trained once per week. That's advanced lever for sure and it takes time. (BTW I'm not there yet, I do a couple muscle groups per session with 4-5 days recovery between.)