Category Archives: Leg Training

Progressive Performance: Legs

Progressive Performance: Leg training

How to best-stimulate muscle-growth in your legs muscles while following the Progressive Performance Program.

Francis Benfatto | Benfatto Nutrition

Introduction

Most 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,...
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Benfatto Nutrition: The Very First Workshop

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

Benfatto Nutrition - LogoWe, 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.

Benfatto Nutrition - Training Workshop 1 (25)

Taking it easy: This image was taken after the training workshop at Zone Fitness.

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.

Here are a few pics from the day

Zayne Isaacs | Benfatto Nutrition

Training: Squats

Squats

Get low...

I am convinced that the Isolation Type of exercises are exercises that can do wonder, I am also convinced that the compound or/and basics, multi-joints exercises can do good too, therefore, it is of paramount importance to learn how to best utilize them, then you can expect to experience positive results, that is, developing your quadriceps muscles to the fullest possible, with no side effects,

Benfatto Nutrition training guides | Written by Francis Benfatto

I have to say though, that my recommendations, advice and training tips are mostly for the average trainees, gym goers, and bodybuilders which desired is to reach their full potential in size and proportion, the genetically gifted trainees and bodybuilders that can grow muscles just by looking at the weights, that you don’t see often at the gym can utilize any type of exercises, training methods and techniques, and can grow big or even huge, this category of people possess an abundance of the requisite genetics factors that make their musculature to blossom in despite of their methodology, these genetics factors that make them unique are:

  • Body types,
  • Skeletal formation,
  • Muscle length,
  • Fat distribution,
  • Fiber density,
  • Neurological efficiency,
  • Innate adaptability
  • and Psychological factors,

These rare individuals can if, they have the necessary drive and ambition to become big or/and huge in a relatively short period of time, and have the potential to take the first places at the bodybuilding contests.

Benfatto Nutrition - LogoComing back to our topic of the day, that is, the squat and, how to best stimulate growth exclusively in our quadriceps muscle, be certain that some specific conditions must be met, these conditions are:  energy resources + technical skills + training method or if you prefer training procedure.

Like you already know, the squat exercise is one of the most taxing and demanding exercise, because there is more than one muscle that come into-play when squatting, particularly, when we use the traditional way of squatting that isn't in my opinion the appropriate way of squatting there is, particularly if you want to target, isolate and stimulate your quads, so if you are not properly squatting you will be very much using the gluteus, the adductor and abductor, the hamstring, the lumbar and, to a certain extend: the calves and the abdominal muscles, all of them, can and will help the lifting of the weight, especially, if you are not conscious of their major contribution when utilizing a sloppy form of execution! Interestingly enough, most trainees and bodybuilders, including top champions don’t maximize the effect while squatting because they are more concerned about the weight than the working of their exercised-muscle.

The majority of trainees, bodybuilders and champions use:  fast rate of speed, momentum, partial-reps, body-leverages, all of these training methods and techniques are not appropriate, for the reason that they don’t work well and to the fullest the quadriceps muscle neither recruit maximum muscle-fibers, meantime, be sure that they will drain you from your vital energy resources, squatting without isolating to the fullest your quads, without a correct form of execution isn't the right way to train, especially for the majority of people that don’t possess the requisite genetics traits and drive that some rare trainees, bodybuilders and champions have, so, my advice is to stay with me, because I am going to demonstrate and explain how to best train your quads with the squat, to best stimulate muscle growth and progress, and then, you will never give-up your bodybuilding aspirations and dreams, and you will be progressing until you will reach your full potential.