With that simple description out of the way let’s delve into some of the pros and cons of BPS training:

• Useful for biasing lagging or weak body points in physique or performance.
• Can provide for greater intensity in a given time frame.
• ALMOST universally accepted as the most effective method for competitive bodybuilding (but I’m personally not convinced).
• Can possibly build greater muscular endurance of a particular joint activator.
• Easier to involve intensity tools (e.g., drop sets, forced reps and rest-pause).
• Often causes a feeling of muscle soreness in the days following a workout (this is really a matter of personal preference but I kinda like that feeling!).
• Usually uses less integrated movements (see my Functional Continuum Part I and II articles for examples). Therefore some exercises might be easier to learn for beginners.

• The compounding nature of stress, from doing multiple exercises per body part, can force an accommodation by reducing intensity and loads used.
• Probably not the best choice for those looking to improve athleticism and conditioning (although since most high school coaches/gym teachers aren’t aware of other methods, this is all they teach to their athletes).
• May not provide the optimal training stimulus to body parts requiring greater training frequency or volume (you usually only train each body part once per week).
• Usually requires a spotter to help with many lifts.
• Often criticized as only being good for building “non-functional” (it’s in quotes people!) muscle.

Leg Extensions

Stiff Leg Deadlifts

Standing Calf Raises

Cable Flyes

Decline Barbell Press

Explosive Push-Ups

Chin Ups or Pull-Downs

Single-Arm Rows

Straight Arm Pull Downs

Cable Side Raises

Cable Front Raises

Seated Barbell Press

Lying Dumbell Extensions

Single Arm Cable Pressdowns

Standing Barbell Arm Curls

Dumbell Hammer Curls

Barbell Preacher Bench Curls

I intentionally didn’t include any sets or rep scenarios, for as always it depends on what you’re trying to accomplish. However I will suggest no matter what your goals, a couple of warm up sets for the first exercise per day is probably a very good idea.

It should go without saying there is no one perfect way to train. In fact there isn’t a right or wrong way to train, it’s all about the difference in stimulus and how you adapt to it.

Keep this information in mind as we delve deeper into this series and try to use your head in figuring out what to do next.

Next installment we’ll examine the flip side of BPS and examine Total Body Training.