Phase 2 Workouts

[Angie]

Is anybody else out there about to start the phase 2 workouts? Does anyone have any thoughts on inclusion or otherwise of superset D?

For those not doing BFS workouts but with experience of similar resistance programmes, the BFS is very similar to TT workouts, but has an additional (fourth) superset. On workout A this is a single exercise for calf isolation - one-legged toe raises; on workout B it consists of bicep/tricep islation exercises - eg. curl and kickback respectively. I suspect that the inclusion of these exercises is a by-product of Tom's years as a competitive bodybuilder. Most programmes written by strength and conditioning experts nowadays do not include such isolation exercises but recommend working these smaller muscles in conjunction with larger muscle groups in things like squats or bench presses, the way they were intended to be used in nature.

I am wondering about dropping the isolation exercises for phase 2 which is predominantly a strength phase (3 sets x 6 to 10 reps). Anyone have any comments on this? Thanks.

[Rob Devlin]

I just looked at the Phase Two workout. Here is my thoughts...

In this phase you are only doing one exercise for that one group of muscles not multiple exercises which most people will do because they may think that is what they need. Remember that the other exercises in the routine will also work those groups to some degree.

Dropping the isolation exercises should not hurt your progress if you are following the rest of the routine. You will save some time in the gym. But if you do them you will be working a group of muscles that has been used in the exercises prior to them. With those muscle fatigued the extra isolation exercises should help making gains in your calves, triceps and biceps. You can try the routine once to see how it affects your body then decide what is best for you.

Anyone else have some thoughts on this?

[Angie]

Thanks Rob. Just did my first phase 2 weights workout. I'm maxing out my weights capacity and am having to order some heavier weights! I currently have a set of individual 1kg to 10kg weights, but I've been humming and hahing over whether to switch to prettier SelectTech 221 dumbbells (adjustable with range of 2kg to 21kg per hand) or ugly, cumbersome, much more expensive Powerblock sport 9.0 series (same starting range more or less, but can expand with add ons).

Until today, I couldn't imagine me needing more than 21kg per hand, but after my workout today where I relatively easily completed 3 x 10 reps (maximum allowed) with 10kg per hand in several exercises (DB squat, DB row, DB bench press, 1-leg calf raises), I'm wondering if I might soon outgrown 21kg. Never having lifted in this range before, I don't really know how quickly I will see gains - bearing in mind that my correct starting weight is clearly somewhere over 10kg for several exercises. My husband (who also has no experience in the matter) thinks that the gains may slow down, like an inverse exponential curve, as the weights get heavier, but neither of us really knows. Do you have any input that might be helpful?

[Dr. Nili Marcia]

Angie, John Sifferman would know the answer to this. John? Are you there??

[Rob Devlin]

Angie, You will continue to see gains as you lift heavier. When you lift weights you are challenging your muscles to do something they have not done before. This will damage your muscles that will need repair which your body does naturally. The re-building process will build bigger, stronger muscles to meet your needs the next time they are challenge. Every time this process happens it will burn a lot of calories. If you are taking in less calories then you are using then the energy has to come from somewhere. Guess where? Your body's (fat) storage system.

Don't be afraid of lifting heavier. Just remember to use proper form. Quality over quantity.

Angie said:

Until today, I couldn't imagine me needing more than 21kg per hand, but after my workout today where I relatively easily completed 3 x 10 reps (maximum allowed) with 10kg per hand in several exercises (DB squat, DB row, DB bench press, 1-leg calf raises), I'm wondering if I might soon outgrown 21kg. Never having lifted in this range before, I don't really know how quickly I will see gains - bearing in mind that my correct starting weight is clearly somewhere over 10kg for several exercises. My husband (who also has no experience in the matter) thinks that the gains may slow down, like an inverse exponential curve, as the weights get heavier, but neither of us really knows. Do you have any input that might be helpful?