Category Archives: 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, they have…
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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: Abs


Let’s talk about one of the main areas of concern for most people, Abdominals (abs). What I am going to say may surprise you, you can’t trim or burn fat on a specific area like the abs.

Benfatto Nutrition training guides | Written by Francis Benfatto

Francis Benfatto - Benfatto Nutrition - BN (16)You can’t tone fat!

Fact 1: Fat is burned through aerobic workout and weight training. Through cardio exercise you will burn fat.
Fact 2: You can do all the sit-ups and leg raises you want; they will not help you to burn the fat on your stomach.
Fact 3: You will just develop the abdominal muscles and these muscles will push the fat outwards and you will always see the fat.

That’s it... case closed!

But why?

You have skin, fat, and muscle. To define your abs, you will need to do a cardio workout and build muscle. The more muscle you have, the more you burn; that’s it. So forget about pills, machines, secret abs workouts, etc. In addition, you need to have a good nutrition program, do cardio training and weight workouts.

What is the best movement?

The things you need to know are pretty basic. Every time your legs go to your body, you work the lower abs. Every time your body goes to your legs, you work the upper abs. It’s better to work the lower abs rather than upper for the following reasons. Have you ever seen someone with great lower abs and flabby upper abs? Never! How about someone with pretty decent upper abs and a paunch for lower abs? This is generally the case. An excellent exercise to work your lower abs is leg rises. Work three to four sets of maximum repetitions. Remember, when you start to feel the ‘burn’ you are just beginning to work the abs. Try not to stop when you begin to feel the burn!

You can progress from leg raises to basic crunches. Again three to four sets of maximum repetitions. An important safety tip is: don’t grasp the back of your neck and pull. Instead, cross your arms over your chest and try to imagine an apple held steady between your chin and your chest. This is how you should perform a basic crunch. Finally, if you already posses decent abs, you need to watch your calories, avoid fats, burn fat through cardio exercise and build your abs muscles with basic movements.

Supplementation is key to help accelerate the fat burning process through a process called thermogenesis Benfatto Nutrion's 'LIPOCUTS' does exactly that!

READ MORE about Benfatto Nutrition's LIPOCUTS here!

Training: Single Arm Rows

Benfatto Nutrition - LogoSingle Arm Dumbbell Row

It is quit difficult to possess a well proportionate back, or any other proportionate muscle group for that matter, especially, if you don’t know what to do or/and how to do, that is, the type of exercises, the number of sets or/and reps, the level of intensity, the form of execution, etc,

Benfatto Nutrition training guides | Written by Francis Benfatto

Working-out toward this goal in possessing a well proportionate back or/and a perfect musculature can make you a candidate to become an aesthetic bodybuilder, and then, to stand apart, next, you can expect to become one of a kind.

Since the beginning, when bodybuilding started to be fashionable, during the sixties until present time the majority of bodybuilders train heavy, hard or/and intense, this way of training was and still is effective and productive to progress, in strength and size, meantime, even though the minority of bodybuilders experience results, the majority of the gym population don’t benefit from it, this is understandable because not every trainee or bodybuilder who train is genetically gifted or possess all the mental and physical qualities require to obtain the desired results in strength and size,

Moreover, training heavy, hard, or/and intense completely erase the possibility to include in your training program, the most important and fundamental training element of all, that is, training with a correct form of execution, training without perfect form which will also erase the possibility to develop a well proportionate back or/and a perfect musculature, therefore, working out with the best possible form of execution is the sine quoi none condition to obtain not only a well proportioned, balanced and symmetrical musculature, but, also, an outstanding back,

Most trainees and bodybuilders, including top champions, train without applying a correct form of execution, the majority of people who train with weights, with the idea or goal to progress in size, train too fast, too heavy and/or too intensively, they cant think for themselves, and then, prefer to follow the tendency, they also go too quickly through their program and sets, without appropriately resting, they end-up working-out more their cardio-vascular system, that is, their heart and lungs, and keep on training through fatigue and/or even worst through exhaustion, they don’t know that possessing plenty of the requisite energy resources is needed not only, to stimulate growth while training, but also, to produce growth while resting,

Having said that, I feel that its time for me now, to help the majority of the gym goers and the serious bodybuilders that are still frustrated with their results or/and that haven’t yet reached their predetermined genetic potential, because they have been influenced by the genetically gifted bodybuilders and champions that can grow big and/or even huge, using heavy or/and intense methods, high volume of exercises and sets, or/and various cheating methods,

Soon I am going to teach you how to best utilize the One Arm Dumbbell Row exercise with a correct form of execution, in order, (to Stimulate Muscle growth as well as, (to obtain positive results in Size, Proportion and Symmetry!