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2004/04/28, 01:46 PM
Hey guys, I asked a question a 6 weeks ago about switching up my routine and what would happen, anyways, it was a bit long and got no responses so I want to share my results with you guys, and perhaps shed some light for the BFL guys and gals out there.
First of, I lost 30lbs of fat and gained 12 lbs of muscle on the BFL program (26% BF to 16%) in 12 weeks, so IT WORKS!!!! If you do it right. But, after 12 weeks, chances are, you need a new routine to get the gains / progress going again.
I did 12 weeks and started my next 12, then 4 weeks into my 2nd challenege I said screw it. I stole a 4 days split from bbfit1 and I must say, it is AWESOME.
BFL has you working BACK, SHOULDERS, ARMS (Bi's and Tri's), AND CHEST on the same day and TWICE a week every other week ,none the less. This will , in fact, fatigue you rater quickly ((after the initial 12 weeks).
Ive found that I can concentrate more on specific muscle groups on a four day split and im ceartin to have enough rest to allow recoop time for that group.
Day 1: Back and Shoulders
Day 2: Bi's , Tri's, Forearms and Abs
Day 3: HIIT Cardio
Day 4: Legs and Calves
Day 5: Chest and Abs
Day 6: HIIT
Day 7: HIIT and Abs
I have in just 6 weeks, seen significant changes in my physic from this split.
Anyways, just wanted to shed some light for any of you guys coming off BFL looking for a way to continue gains / progress.
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If your muscle wont allow you to do the last few reps, make your mind and heart do it. Your muscles will thank them later.
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2004/04/28, 03:56 PM
BFL is what got me into serious weight training and healthy eating. It's awesome that you have achieved some awesome results, great work. The one problem I had with the BFL, was how the weight training protocol was set up. I sort of changed things up more to suit me and made great progress. After awhile, I also had to split things up. Anyway, keep up the good work:dumbbell:
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