JFIFC    $ &%# #"(-90(*6+"#2D26;=@@@&0FKE>J9?@=C  =)#)==================================================" }!1AQa"q2#BR$3br %&'()*456789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz w!1AQaq"2B #3Rbr $4%&'()*56789:CDEFGHIJSTUVWXYZcdefghijstuvwxyz ?\ԉAM9@"|)r>#q*kM)(?tBN?sJV=YOS݆z{e;MNTjl$k 2W%XM>ym> IKDHc#5[>6s{gj I[C濤k>,9o`*[EŬ$VE(߁w^+ƛSrOpCP=?jjWN&+jI e>8;N&,x M7Ic]B.# BV횰*-"dO+?Lb{»,1r_"c>jRl['ݽjΝm͜oPj-ON2[p[ sM4#p> ;3K5=i(? \n\5 5'_)R0Wɷ5+0Q4Pp%RHQ>g4s;43ybzi0dV@GZ~@v3(f !kErJ}[&*<W#R2+C x>Nl:kF&{[.3L"Y\FxYx5b +EHŠ@JO~EE `F3<6z;xbGĊbHiJs~;OLT@zp}'ҼbA$<u״xLk!{PnU<;pJƊO%N0x;ozmդ:]#<2(ܪp}x5\M:D1c̘~Ҵn.wF)\mGnTRVYLLnoJt]+B{vvՈlWlc4_+]ָf7PH$DBFk[8[Yd5#cd,fE1 ka&+$]vG'yFtf{{ƋgpEz-E߄aWy c8!,5 %$ڶqDqa/b"rGkΛi[jNO rt^Ny޻VntRFtGZ!1C1hΙ\TI cV#IbsIUuWA7"m#hz +g 5A#5w3"9"/8F]Gņq#7_k^Rd^#v12|Q\cE2=A-;$-ʻQ]2ZU#G_ iɹG +Gy>y k-rL9Oj=V_w9W"Av`+%V)Ig2yS\C!3`H=OȆy$`c$Z-raĬGc\p#5"]۶:`ֲ4>Kʹ]'@+ {yj»7̏2]jMKCԄ֮VFpx5~t*}29AڽS*,mcmֽȌ֍clO=O&F,9&)$o+';VύO=DHDLIDOaF?Jh{QNu4SP@=q=i02v4=GQE#98oBhE29Շ{ƞ :[:\^z0W$09+[rxUquܬ=IXdr C ̱D$p$71}9f9+W~kFR9=? R\_  En}p?]"/-z(je:7`GU=}6I:nzr\q:va;W\dzr(ҮH[,\૎+*RFo"@!eN8 [$Ik*ƊUc[9\Uq}qeCQߧzȝ^1+.X3-Z \dgy㎾Xdκٮnʆ݁ڠz [иʺ6Zќ1hF-rUNM#L/aPFH@8Cp;S'mlL[qO79O_Znz4M4ߎ{S91'Ҩyy\ץ&;S{Ф6p܏QL@ڜRS(ߡ:9[:z?Ҵ.yξS0"y& >4;TpGCڑ@u9 ~֣ Ly1I5k_kguwt3(jO=9StgRک#rU^{/+ɵѬ;bu/Гkn.I'< Uj6w*dȳB$xwoX, FL-8X1l*yh\#s ĨGsքePLN3'MnMY@OGqnN7}GֲVǗ"$;iJ濗Eg%rO1_̊}Ұ\ K/?z~,.Ґg]3J:K!R#j2qIXrFpWiVx6(W=cY/)I ĥ /G-ubE 0֓XNioj|N'gM4iU}O(XhpdTmW wM9"@߿uޡqkc#sqUM6z]S)AplvQyyr^8mfcA[?]j-RU,abM_9U5@Hǿ֒y.5h^)3A}?Ɂd8i@欢PCaR c]6\5+V'22+=OJ\Ŷ BZҽ2\CnAf*F#E 0S@?<=a{A#8ѼyhuV8#4j# )$#N*#4c4Ɣp2=I ]P=iJ*Jo{g4YɔIB =)B4gs7̍NLO0'*?(g3 E# H=b'dwQg(%2,sjgs~V[`ҀңH@+UwĻGsuPqOZ`-zbۆ}i{dUaQ Ɣ7Hۓӹ<]GsޘtҬfڅB?!0Gfpފ.h#9'4ֺ'$sלp>lvbŘQaܸL$x$@$~4Ƒw?s9 ~Ut[ץ+c'94z`0a-ơtaFP@37V-4BT-C}%"ZHbvqkMuyzqB -:,GvvbH ܒqT|Sei84Qox.G/ɟb9֩o[67\:l '=rr7UsQ\Nd\㦶22n&ʱSsB1Ry*IǯJӮуS2X1 :v+$aNYsSƨSF歇=j@q׌Ra$X҈G*Tr~;RH88ޤXxڥ(GٴvD tRN~)8u:H dVن/ vqSܨ=)zpN,8j(m8`sV<(M$WQ~X1P_ {}*`8Y:x%nUUrs*E[:ƣ_'S`4 R<%x 27un^'Wz P 'NX3ri?pT1pTb23RjHK($LCc#ӭ M>?IDi[T21?VSBRmu֝Zw~uS49=x@*uFG0Z:qRߥ/sJ~PeAǡUith 160 pounds. For the first five reps the weight feels lighter at the finish, for the next five reps the weight feels even through the entire movement, and at about the 15th rep the athlete will only able to lift the barbell a few inches off the chest but cannot finish the lift. <BR>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 basketball.  Also, because these machines only allow for one movement speed and because acceleration is an important component to the development and maintenance of power, these machines would be detrimental to athletic performance, says Jerry Telle, a personal trainer from Littleton, Colorado, who has done extensive research on strength curves. <BR><BR>Explosive Advantages<BR><BR>Chains improve explosive strength. In squats, chain training will teach you to drive to the top of the lift because you cannot reduce force as you can with a regular barbell. After a few weeks of training athletes with chains, coaches often report not only increases in 1-maxes, but also more acceleration while lifting, which can translate into a more explosive athlete. <BR>In addition to adding resistance to squats and bench presses, chains are useful in quick lifts such as cleans, snatches and even jerks. One strong advocate of using chains for the quick lifts is Doug Briggs, a faculty member at New Mexico State University an