AboutJoe Gunn Expertise Anything related to strength training, long distance running, speed development for all sports, and weight loss issues.
Experience Over 30 years as a personal trainer of athletes as well as average individuals.
Organizations Certified strength and Conditioning Specialist with the the National Strength and Conditiong Association. Certified Club coach with the United States Weightlifting Association. Certifed Level II long distance coach with the USA Track & Field.
Education/Credentials M.S with majors in exercise science and psychology
Expert: Joe Gunn Date: 6/15/2007 Subject: Body for Life
Question I just started the Body For Life weight training program after about a year and a half doing a full-body program 3 days a week. If you're not familiar with the Body For Life program there is a link below, or if you don't want to click that link I outlined the program below.
- Weight train intensely, three times per week on alternating days with aerobic exercise three times per week. Make sure to hit your "high points" during your workout.
- Alternate training the major muscles of the upper and lower body.
- Perform two exercises for each major muscle group of the upper body and lower body.
- Select one exercise and conduct five sets with it, starting with a set of 12 reps, then increasing the weight and doing 10 reps, adding more weight and doing 8 reps, adding more weight for 6 reps. Then reduce the weight and do 12 reps. Immediately perform another set of 12 reps for that muscle group using the second selected exercise.
- For each muscle group, rest for one minute between the first four sets. Then complete the final two sets with no rest in between, wait two minutes before moving on to your next muscle group, complete this pattern five times for the upper body training experience and four times for the lower body training experience
The thing I don't understand with the Body for Life program is how you can only rest a minute between sets. I was trying to do that and keep up with going up in weights and keep up with doing the certain reps. I had so much lactic acid buildup that I needed more than a minute in most cases, sometimes like 2-5 minutes before I fully recuperated, and could move on to the next set. Is this ok to do? Also, after you do the 12 rep set, 10 rep set, 8 rep set, 6 rep set, why do you go back to doing a 12 rep set. Would it be ok if you only did the 4 sets of 12, 10, 8, 6? Also, why do you do another exercise right after that, with no rest, for 12 reps? It seems to me that you're muscles are just too tired from the last exercise to do another one for the same bodypart, let alone with no rest. On upper body day it's taking me about 1 1/2 hours to complete. That seems too long. Can I modify this program where it will only take between 45min-1 hour to complete, and if so, how would I modify this and still get maximum benefit? Thanks for your help.
Dave
Answer Hey Dave, the BFL is an excellent conditioning program geared towards high intensity/short rest as in interval or circuit training. Good overall conditioning and calorie burning workout. If these are your goals then it is for you. Making minor adjustments as you indicate will not hamper its overall effectivness. Make any adjustments that help you complete your workout and make it enjoyable. Just remember consistency is the key to any program. Personally I would do more aerobic exercise (5-6 days a week)....Joe
