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G^^*Ŏ,ڧ1WKbI ڹ}:kV mvvΒH VeFuS(ƠԴM \mݰ1Yoc4Վy0y%&:+V/'ҹO?[SܯVzQ5kPn`" Oj%8tN=sUF例nZ) `sqM1u+'r`b}&P*&'?JsϽ]ҭ~٨E Rk (|@TP? 6^$㝧uZ6 ;}+[NU1wQU\0)4#1nH8];SBHDn )٢;n{&r}1fkM6OD#dXF;iOv]FF3i溚IF2OkՔYj"X ̳G3 /Ri\v*j-ww$2w1:=6XB9f8,t[ʜm);- )IqvBI#kЮaҮmY$`\ nO_ xy%馔w4gsRu- "|ߴFL ԟʰ5&Bp)J8<DthjQS]z^B6=yia=[P7Mktʁ>#ֵS꺔I˅o?^O>[~it[pcw\To7lR@#{M6۱ y15 )i 2U},6ds߹-t`ϵb93Sxuߝ$L{+ہq{+c5'0$5e-_ʼ`ā ~5]8jA؍J>9NL\ThHV*ɑ ձ_DyZH]w/o6i0H8MLm=)qQҸWsXbvT=sh y*VJ 9#qTN1c4*GO Y$d?U-ij4ʡ~-QOD$v !oi]8ڝdE'cZhN ǽfO*?K˒]@^w7 S,Q3!ElZ\, ;:Y[IG>IOēCyY<z'B1y P9ɫ?xT%SOjC5'8ri!~n HKn- NHgn*^kwu\>dnqAQDxQsZPZwoS!IJ9u R@a#E4^Z }Ҧ c4TEhh+l%Ƽ vvmp9nZ0W< <ĻAfTjiTԭKva9@#@{rkG_<8X8]w.5=kF|YY6#eϽ\UI7# gc" r1+1kA™) ,y9v676G$q*`ߴ+ 2 f\nQԁɠsJˣ` }+I C# cZk\L}嘎R-" The 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 machines 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 developing the ability to control the forces that occur in sports, such as landing during a jump in volleyball or babench press, 33 players lifted 300 pounds or more and 4 players bench pressed over 400 pounds. On the parallel squat, there were 18 players over 400 pounds. Dot drill times improved an average of 13 seconds per player. Team times for the 40-yard dash improved .02 seconds. Our biggest improvement was Ryan Jenkins, a senior (Captain) deensive tackle. Ryan went from a 5.38 forty time to a 49. Jenkins was also one of those 400 plus in the bench and squat. Ryan credits his speed improvement to strething, squating and the straight-leg