TankDempsey: I like the BFS program from what I have seen/read. I have not personally trained using the program or utilized it with my athletes, but I do like what I've seen. The biggest key with any weight training program that is that intense is to make sure you are taking care of your body. You must make sure you are getting the right nutrition and enough sleep (8+ hours, maybe even a nap in there also). Also, pay attention to your body. Some people feel that they can go hard ALL THE TIME because they are on supplements. I disagree, you have to take breaks. I don't mean doing nothing, but doing something different. Every two months or so I don't lift a single weight for a week, but do tremendous amounts of body weight exercises (pull ups, push ups, body weight squats, squat jumps, etc.) and extra cardio every day. Then I give my body 4-5 days off doing very minimal (light running, light core, some bodyweight lifts). After that I come back and HIT IT HARD.
Speaking of pull-ups, I personally believe everyone should be doing pull-ups on a daily basis (unless you max out on them or something the day before). It is a total body exercise when done correctly - and I mean pumping the legs. I treat it as if I am hanging off a building. If I could get my tongue around the bar to help I would, just no kicking off the wall (unless you need help getting started off with them). Once you can do two sets of 25 on your own, then start adding weight. You will be amazed at how quickly you increase your reps, and the added width in the lats will allow you to add more muscle to your upper body. Also, place your hands wider than shoulder width. The wider the better, as long as you don't create an impingement point in your shoulder (pressure/irritation on the tendons of the shoulder).
Speaking of pull-ups, I personally believe everyone should be doing pull-ups on a daily basis (unless you max out on them or something the day before). It is a total body exercise when done correctly - and I mean pumping the legs. I treat it as if I am hanging off a building. If I could get my tongue around the bar to help I would, just no kicking off the wall (unless you need help getting started off with them). Once you can do two sets of 25 on your own, then start adding weight. You will be amazed at how quickly you increase your reps, and the added width in the lats will allow you to add more muscle to your upper body. Also, place your hands wider than shoulder width. The wider the better, as long as you don't create an impingement point in your shoulder (pressure/irritation on the tendons of the shoulder).
