JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ??JiԖ+{ cdJ¸ݢ1iSڒ~V>>6#՗Z$q\%y|HQ\VL$Qі6qiWLU0*@jVjUݏ&,~a=DOpuckr89#AVs(lG=ۤ1#s2+¯$V&2vvhxU[x*G9Y^-p;_N}ZGH2ȝ*q:Uy76>ՠl,T[Z<{7mo,31O]-{=*ޝnt[cHGH;rOZ!R*|0n<'pR[k;XDy1FK/ ds]n9Ei.k#XxKyT R{4Ԯ|TWxØԞx)!f$BIkVQ 1gnѩE'Ll~Ǡi5}uVIY3”) t)X^+K帉$Ok4k S.ęd\.I?x8nw7&;oդ'Vֱw{%ݷa}8TBFaI?η93E>XaIuxe\ zk`s5 ɸbwL⼸1^g k??c,nܾˑjZ&1tq,_۞au#8;jN 90A=Er:x k[RA#޽* 7qE!I>֐ʬǯi63i baL'hvQM0ڝ|]ǁK(N\5Vr)$֝bWw-j[qs U8|psҬYv6w6:}3^3ܹCUFO*:Xkuſ2> JX߹nrX$m[ e k"Ƌo1Pj=2m$aI{c ;>W~>|,点j^,DFBp#kήgUgiĶ\שRnmxD0:/o<ۨ88\ZCnVNM20OCWY>ԐH DBGYd#=FkfM5-|=e~{Og:hQӶO|sEhD $AQB+H)I8.Tܞ[ #SBΣ1O6:uΟbQy0>Ssk/þ_[@(#Wu!dW뷮ߛ٤y׈4n\)xH$Mv/ӵ)(1\w.a֮%a7B?J)SIr>ks#ڡ%DtmGpyOɦZF6n>xr7}@[cɦX[fMxםQå[&uRcHU+l.yV`w_x#X t_\1.< \wj?¥`m^[>[hnX- G#AFԚI-,a9k9fD+3bi g[px#5:>zTo iZԷn|,' #\eri引بAHOJ%o =s/=̼cíkWz@KXBW ՇE6GRե;\ۋ7,zh\I%[$F9%sN_[pJ7 sq/ ɵa>w;Ҁ f|YZhۡN }#W4z n +knY 2̫x“9jښo/UO'+:yJ. a&S#*π<f|S (.bI)Qs+/~)y[`N2{qOkV#!c;q^QsSq[à սӥFYU I ~"#Uj\bя׭Z~C"%72|p ek;a\u\ q;+e#ּ[Ɩq'\iH#a&r}5$d~>:do#d 94b)sb!8/~` }Px> W䌅lgVn_ju#TvZL}?u=~cܰ0~ ;ٮbkKxԶE1#?jKk4hm6'r1&ub8zI1e/$f@k?H&l -S#?8z]|gos9<=.ZvIJ"ڇ4=.Acos9p0=ʶ^+kEZ;f#p]is4m=y@hJc;dF \t;3:u:,%yo*~x %:ƓtӀ3Ǯ;sZ5|6`jƪe> ⻕hssJo$v:tM*Fk2UCy xz6q͸LCk/,7V ןM[\]i)dҧUzlDR%7xdfl_®\Y(]~5 n%!U`6FFµUVRM[rrF{އ+!2lsTHH1B^FcNy}2Y@vH Xl$y*+v'Eϥ<4 $J7;9FCiK&YTzh@m@qѲ(FW=rH+{j A1w" R8 cf`ĭC= z6?=ןx$j:/ ψ8MʝtΟ{g嘮`n9*C付f)9pIb)GTV!2юy&vv5K{?tcs^whRWe )s$+QnJkVS'ĚTs`uǽpM2}G '' ^*@ە#(>_3hG>ؼKkVbI\;zUM<܁K3$ثsA$LD2Tv+\?ґvSjeD.lF8$sqLc#*Vtfj'-0UPzOQQc-8$քJ Պ.-rWU .}{~YnOAcrPwqưod~uHA5<*:H vAֱn&3;ePNk_E1,/V<Ȣv#0 ! zװhni 4) (g UlC)Z<x.d:8ȯ;WpDnW5>.cE[`O?ZO:C#ӽR*;?6h4:(Wor+o.u$1!<Ck( C3'V2Rw=FF Z0Cg፛Y >瓟1s]%u T1Gv89v4x-4D~\chrZxz]qiI$N +wruP@JEt|ւ㜚̻ݸYjդ\[GV@` '5qPpz*OQpޢ]3EM=J*'ҷ4 YASU@(ZЎRӜk!D\sP=mґ.$++uk̞v)\N=8U)\בNpz(Һa-Hf$w2L 5ka3M-8N 簦#[u DqqRk͠<.s`cC1c ,.W }YsۥSK)F >z9&߽G$ wډFwԠvURs;`L$\&9'X-V zTt @Սtkk "@T`@0;jڐFޱ)!=EeqM$g=q5vR @;@팎E0 #ֺOrM7PUC9 )lة~:}j=a~AT9v8r"iw$1M&jWl^B=})OjQNWI'9cI'}z|*sx8jW ;|"#''uk \G@3YT\7&5O8@K䞀4!/ LCI>#'zF[[;!kN,9USo7 tʧ % rO\Qi|d,z*EMs(ZƢOnA5@rqSRMN8^T* S@U42Ty%ɂ3N`}§#hʒH8ȬPеM&`H9H&VpsҪڳ. ϚF>r `s3d vzGS^1V !ZL8(% c4/_0 #F*úUnX01Yѻ8=*X/X) #ۚE8*U#ec~4U?ƻk,1̒?X猌Vƿk,T+nk ɷsD# sb4Q{h#Anz=(SwHnMrڞN$JŇ=/_gޢoR)tLqJv2OJ=o{38x1-eR/9I!l F; kI-iN<}@\Pyyan{LG}d˥Hͺç"gB?,Wm(thG24E|9%7'#98VKѨgbI {WWF>U{ t5GYӚ;a ˸2Hh6Įax sҏSMk7vR5fYB"<ŠJ NmDZ 4`3Kbei.ck4ۘG+K3~vST⵰s4jI`DC1%p>f b$U-`xx֊9#9iS_FXe*F}Es>'EhbNHɹ|bj(t&2K|۔d]3J+VHQEQEQEQEQEQEQEQEQEQEQEQEQE=GҊ*J&oCL DYLh&E2ܚY1?ʊ)HR_(՟>6jݿ*ZMWThe practical application of the fatigue factor is that chains would not be appropriate for bodybuilding protocols that require high repetitions, such as reps of 12-15, because the resistance would be too heavy at the end range of motion. Because the BFS program emphasizes lower reps than do bodybuilding programs, chains would be a good training method, especially during the first week of the BFS training cycle, which uses set-rep protocols of 3x3. It would be less effective during the fourth week, in which sets of 10-8-6 are performed for many core lifts.<BR><BR>Moving Beyond Nautilus<BR><BR>When I trained for several months on the Nautilus machines in the early  70s, I was disappointed that the exercises never felt  smooth throughout the entire lift. I was told by the gym instructors that this was because my earlier training with free weights had altered my natural force curves, and that extended Nautilus-only training would eventually make my muscles balanced and the exercises would feel perfect. In reality, I believe the problem was that the machines I was using had force curves that were designed on the basis of 1-rep maxes, not the multiple repetitions I was using and the manufacturers recommended. <BR>There have been various attempts to provide appropriate resistance for all types of strength curves. One former Mr. Universe and gym owner changed his Nautilus machins to use circular pulleys and found they worked much better. David, an exercise equipment company in Sweden, designed its machines to adjust to the curves displayed during higher repetitions. In a David leg extension, for example, there would be minimal resistance at the end of the exercise, exactly opposite of how the cam works on a Nautilus machine. Another refinement was isokinetic machines, which allow the athlete to perform exercises at one movement speed. With such machines, resistance is applied only when movement occurs, so that no work is being performed during the isometric (pause) and eccentric (lowering) portions of the exercise. This is a major problem.<BR>Research has shown that the eccentric portion of an exercise is the most effective type of muscular contraction for developing strength, and eccentric strength is important for devegh was recently treated to a new $12.6 million uilding, after a fire dstroyd the former facility. The weight room is an adequate 940 square feet with a fll gmut of serious strength training equipment including power racks. LeeAnn wishes the strength training area could be arger, but she's proud of hr school.<br> I wish we had more sports tarted the better.<br><br>BFS: Youwere one of the first coaches to train athletes tice a day. Did you encounter criticism from other weightlifting coaches for taining that frequently?<br><