LEGS TRAINING WITH FRANCIS BENFATTO
3 Exercises as a 'tri-set' method
Get warmed up!
Warm up, and strengthen the body, doing the Stabilizer movements as well as stretching the quadricep muscles.
Set 1, 2 and 3 = 45kg x12 reps
Sitting upright in chair holding tight the handles, move slowly the resistance up without sudden burst, contract a second your quads muscles then return slowly to the start position, repeat 8 to 10 reps, remember that the number of reps are related to the weight used and the correct form = full range in slow and controlled motion.
Smith machine squat
Set 1, 2 and 3 = 10kg + bar and your body-weight x 8/12reps
Feet slightly forward and wide open apart, hips slightly pushed back in order to align your front toes & knees, head up and chest up, squatting parallel to the floor without moving your hips backward or forward during your entire set.Try to feel your muscle working against the resistance.
Set 1, 2 and 3 = 60kg x 10/12 reps
Feet positioned on the platform in order not to feel your lower back, keep your lower back always flat on the seated bench.
Break slightly the 90 degree/angle lower/upper legs, move in muscular control the resistance down and up, go to failure with a correct form!
The A.R.T of execution
This essential training principle is the guide line of all training principles and methods part of the ART System, without perfect form all content of a training become inappropriate and false.
Perfect form means doing a full range of motion from a position of full extension to one of full contraction. The execution of each rep should be conducted at a relatively slow rate of speed with no external force assisting the muscle.
The A.R.T system is a flexible training approach that is easy to change and adaptable in respect to individuality. The A.R.T system is a confrontation between knowledge and experience, and between technique and performance. The most important lesson to learn is proper form of execution in each exercise that will help you achieve the Results you are looking for.
Watch the Videos carefully and see how I execute each movement with perfect form, which helps me to stimulate muscle growth quickly.
AUTO – REGULATION – TRAINING
Francis Benfatto | Benfatto Nutrition
This work is a synergistic product of two people that created the A.R.T SYSTEM the (Auto Regulation Training) based on the strength and bodybuilding training principles (B.T.P), where we found the sources and roots of this training system.
The A.R.T System is educational, you learn about yourself during the process of each training session with the A.R.T System training sessions become guidelines for bodybuilder’s to conduct that are essential to evaluate our physical and mental capacity which is necessary to progress.
One of the fundamentals of the A.R.T System is to organise Training Principles and Methods in an efficient
and personal way. Starting with a Muscle Evaluation Test which is a specific test training to evaluate each muscle group for Strength, Power, Strength of endurance, and endurance of strength as well as your Muscular control and your mental and muscle capacity throughout effort.
To become accurate, and functional, the real key lies in the methods choice and application or good form during training session. Rene Meme, a French man from Lyon created in the late 80, s the A.R.T System using first himself as an example and then working together at perfecting the A.R.T System while preparing for Mr Olympia in 1990
Most bodybuilders utilised the overload-system, which has it's own and obvious limitation when it starts to become too heavy, training heavy is good as long as you train heavy for the muscle not for the bones or tendons, following champions routines is not the answer, everyone is unique and must have a specific and personal training program.
When Rene and I started working together in elaborating the A.R.T System, I was in the process of preparing Mr Olympia 1990, our goal was to reach the best ever shape with this Major drug-test challenge. We succeeded in obtaining the cleanest test, according to doctor Hofmann who controlled all pro-bodybuilders during the drug-test, the same day 5 pro-bodybuilders was tested positive and 6 pro-bodybuilders did not attempted the Mr Olympia competition.
During the Mr Olympia pre-judging the crowd was very supportive and even if I didn’t win Mr Olympia, the feedback and encouragement from the audience was unbelievable and has a such impact on me that it gave me the necessary motivation and drive to developed with the help of my friend Rene Meme this new and revolutionary training approach, the A.R.T System
I knew that my preparation was effective and unique when I compared my conditioning with the others competitors backstage, I was sincerely ahead of them in this department, Lee Haney 7 times Mr Olympia at that time and Lee Labrada runner-up were personally concerned and looked at me with insistence back stage, it was again one more certitude that confirmed my conditioning and the effectiveness of the A.R.T System.
The material and arrangement has slowly evolved and has changed many physiques of those who have been using it, with the conviction that the A.R.T. System represent a holistic, integrated training approach for everyone!