Progressive Performance: Leg training
How to best-stimulate muscle-growth in your legs muscles while following the Progressive Performance Program.
Francis Benfatto | Benfatto Nutrition
IntroductionMost bodybuilders including top champions utilize 3 to 4 exercises, 3 to 4 sets per exercise and in between 6 to 12 reps per set during their legs training,...
What is protein?
Protein’s job is to repair muscle tissues, to help you grow, and to make essential hormones and enzymes in your body. Proteins make up everything in and on your body. That's right, everything: Fingernails, hair, skin, brain, internal organs, teeth, and of course, muscle.
Why do we need protein?Besides water, protein is the most...
The First One
Workshop 1... Getting things going
Whenever you do something for the very first time it can be sort of scary and nerve racking. In this case it was because we'd never done something like this before and we didn't know what to expect.
Zayne Isaacs | Benfatto Nutrition
We, the agents, met up outside the Zone Fitness at the Cape Quarter Mall in Green Point where we kicked the morning training session off at around 8:30 AM. We met up with Francis and Adele, got our N.O. Pump and learnt quite a bit about Francis' PPS (Progressive Performance Strategy) training style.
He explained in depth the in's and out's of how the training system was developed. Definitely by far one the most fascinating training sessions I've ever had. The PPS training style requires immense focus and stability during each rep and works a lot with resistance. The movements are incredibly slow and painful once you start heading to the end of a set. Very different to anything I've ever done before. Where I'd usually increase the weight with each set, when performing the PPS training style I'd actually stick to the same amount of reps for each set.
The funniest thing is that when you're performing your set you look like a complete weakling, this was a joke going around while we were training. You see the whole point is getting the very best form while carrying out the exercise but at an incredibly slow pace. The only way to get this right is training with really light weights. We were training quads on the day we were with Francis and while I'm used to sometimes going up to 70 - 80 kgs with the leg extension, this particular time the highest amount of weight I'd push would be 20 kgs.
Pushing through the pain
Because your're pushing such light weight you're able to do many more reps, but the intensity of the pain is unbearable once you get to the end of your set. Because the movements are so slow that pain, while tensing and flexing, basically just sits in your muscles.
Overall the PPS system is great and it certainly works! All of the guys that made it through to the workshop were on their knees in pain. The N.O. Pump certainly helped while we were training and Francis was just amazing!
We'll be having loads more of these workshops in the future so be sure to keep coming back to check up on the latest Benfatto Nutrition events, seminars and workshops dates and locations.