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)

Was this article helpful?

0 0
101 Everyday Tips for Losing 10 Pounds

101 Everyday Tips for Losing 10 Pounds

Studies show obesity may soon overtake tobacco as the leading cause of death in world. Who Else Could Use 101 'Everyday' Ways to Lose 10 Pounds or more and Keep it Off! You've been putting it off too long. Hey, everyone needs to lose weight from time to time. You're no different!

Get My Free Ebook

Post a comment