Bigger Stronger Faster Workout Review

by Caleb Lee on January 19, 2009

bigger-faster-stronger-workoutIf you’d like some information on the bigger, stronger, faster workout… then you’ll want to read this review. Over the weekend I picked up the bigger, faster stronger program book and took a look… and I gotta tell you… I liked what I saw!

High School Memories!

I remember growing up in my little town, with my little town high school and my cool-ass gym teachers. Mr. Haukman and Mr. Hatfield. These guys were awesome and gym class was (of course) my favorite class.

They had the entire football team on the Bigger, Faster, Stronger (BFS) program and during the “weight training phase” of gym class we’d get to do a couple of the workouts.

I remember one of my best friends, the preacher’s kid, gained a ton of muscle on the BFS program. In fact, he gained so much muscle that he started having a couple of joint problems (things I’ll discuss below).

What I Like About The Workouts

First, they stick to the basic, compound move exercises: Bench Presses, Squats, Power Clean, Deadlifts, etc. They understand that athletes need to build full body strength and don’t need a bunch of unnecessary exercises that waste time and energy of athletes.

Second, I like the fact that power cleans are included from the beginning because it’s important to develop not just strength but also power — especially for athletes.

Third, I like the rep/set schemes which vary (depending upon which phase you’re in) from 3×3 to 5,4,3,2,1. The idea is to not get too complicated with crazy periodization plans, etc because school athletes often play more than one sport and will have to “peak” for different competitions in different sports throughout the year.

Fourth, they have simple plyometric drills involving basic box jumps and basic “dot” foot drills for athletes. I like overall that all the workouts are simple and basic — no room for confusion.

Fifth, I love the fact that the program was designed to train large groups of athletes. And all the sets/reps/workouts are set up so everyone is competing with their buddies, the intensity level stays high, and everyone spots everyone else.

Sixth, the “Six Absolutes” of biomechanics is the quickest, most on point, “down and dirty” way to get a beginner lifter focused and using correct form. I like it so much I’ve included them below — this goes for every lift you’ll ever do — follow these six absolutes of correct form:

  1. Use an Athletic or Jump Stance
  2. Be Tall
  3. Spread the Chest (lock in the lower back)
  4. Toes Aligned
  5. Knees Aligned (knees over toes)
  6. Eyes on Target

Is The Diet Good?

I didn’t get into this part of the book so much but from what I saw it looked pretty good. Whole foods are encouraged, high calorie foods to gain weight — meats, milk, etc.

This is perfect for high school/college athletes with humming metabolisms who are doing tons of stuff during the day and burning thousands of calories.

Possible Problems

As much as I like the program there are a few “dangers” to it that need to be addressed. Most of these dangers are reduced or eliminated if the coaches are keen on following the program step-by-step, religiously. AND if the student athletes listen.

Example: my friend from high school went to see a doctor about knee problems, his knees were hurting, weak, etc. I didn’t understand it then, but the doc told him the problem was his muscles grew too fast — his thigh muscles specifically– and that it pulled his knee’s up and hurt the tendons, etc.

This guy’s best friend also tore his ACL in a football game (tough SOB too, he went through all of football training camp with a half-torn knee)…

Both of these problems are from the same source. Squatting improperly. With squats it’s absolutely essential that you break parallel with your squat depth. If you don’t then your quadriceps are the only muscles doing the work and your powerful hamstrings and glutes aren’t activated.

Result? A muscle imbalance where your quads are so much stronger than your hams and glutes that you get knee problems, etc (and eventually back problems).

Another possible danger is the box squats recommended with the program. Box squats need to be spotted and done carefully — to make sure students don’t sit down on the boxes too fast or too hard and expose their spines to crushing amounts of weight. This is very important too.

Other than these two cautions…

So Far, So Good!

From what I saw in my quick flip through the book, everything looked good. It reminded me of High School, some good times with awesome gym teachers and some good friends. I only wish I started working out more with the football team back then (I was doing Charles Staley routines when I got the invite), but it’s all good.

There’s a lot of similarities to my DoubleYourGains’ 3-5 program. Overall, I like the Bigger, Faster, Stronger workout and I hope you enjoyed this review!

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Anthony Rhoads January 30, 2009 at 9:06 pm

i love the bfs workout im a sophmore and ive been doin it for two years. since this years football season all my maxs have went up 40 pounds i love it now i start varsity football


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