BFFM rep speed guidelines

2-3 second concentric (lifting the weight)

3-4 second eccentric (lowering the weight)

Beginner: Intermediate: Advanced: Advanced II:

One exercise per muscle group/full body routine Two exercises per muscle group/ two day split Three exercises per muscle group/three day split

Three or four exercises per muscle group/four day split

How quickly you lift and lower the weight is also known as "tempo." Tempo can be written in your training journal with a four digit "tempo prescription" as follows:

3020 tempo =

3 - eccentric (lowering weight) 0 - pause at the bottom (stretch position) 2 - concentric (lifting/raising the weight) 0 - pause at the top (contracted position)

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