Who is Francis Benfatto?
One of the most toned and symmetrical bodies in the business belongs to Francis Benfatto. Years have been spent refining his routines, food, and training methods.
In addition, he is well recognized for using the training technique known as A.R.T. (auto-regulation training), which has allowed him to compete well into his late 40s.
Short Career of Francis Benfatto
Francis Benfatto has been competing for more than 20 years, but it hasn’t always been smooth sailing for him; he’s experienced failures because judges didn’t treat his physique seriously enough.
Francis has always prioritized flawless symmetry and conditioning over pure size in his training. When he returned to the stage in 2006 at the age of 48 after a 13-year hiatus, he stunned the judges with his remarkable body, which he had spent years developing.
I succeeded in achieving my goal of reaching my maximum ability at age 48, which was unprecedented in Bodybuilding history.
Body Measurements of Francis Benfatto
| Full Name: | Francis Benfatto |
| DATE OF BIRTH: | 1958 |
| ERA: | 1980, 1990, 2000 |
| PROFESSION: | Bodybuilder, Personal Trainer |
| NATIONALITY: | Moroccan (resides in South Africa) |
| AGE: | 205 to 215 lbs (88.5 – 93.0kg) |
| HEIGHT: | 5’6 ” (167.5cm) |
“My choice of maintaining a bodybuilding lifestyle helped me to start with a good shape for the Australian contest preparation. I never stopped training and looking after myself since I started bodybuilding in 1974.”
Accomplishments
Francis, as we can see, didn’t place first very often throughout the years, but that didn’t stop him from having one of the most well-defined and toned physiques in the entire bodybuilding industry.
Each year, he made progress toward achieving the ideal manly body that he had worked so hard to achieve over the years.
In addition to developing his internationally famous physique, he has trained hundreds of individuals and assisted them in developing their excellent physiques.
- 1982 – Mr. France 1st
- 1985 – Mr. Universe MW 1st
- 1985 – IFBB World Amateur Champ. MW, 5th
- 1986 – IFBB European Amateur Champ. MW, 3rd
- 1986 – IFBB World Amateur Champ. MW, 3rd
- 1987 – IFBB World Amateur Champ. MW, 2nd
- 1988 – IFBB Grand Prix France, 9th
- 1988 – IFBB Night of Champions, 9th
- 1989 – IFBB Grand Prix France, 6th
- 1989 – IFBB Grand Prix Germany, 4th
- 1989 – IFBB Grand Prix Spain (2), 6th
- 1989 – IFBB Grand Prix Spain, 8th
- 1989 – IFBB Grand Prix Sweden, 7th
- 1989 – IFBB Mr. Olympia, 12th
- 1990 – IFBB Night of Champions, 8th
- 1990 – IFBB Mr. Olympia, 6th
- 1991 – IFBB Arnold Classic, 10th
- 1991 – IFBB Ironman Pro Invitational, 7th
- 1991 – IFBB Mr. Olympia, 7th
- 1992 – IFBB Arnold Classic, 9th
- 1992 – IFBB Mr. Olympia, 15th
- 1992 – IFBB Pittsburgh Pro Invitational, 8th
- 1993 – IFBB Arnold Classic, 13th
- 1993 – IFBB Grand Prix France, 9th
- 1993 – IFBB Grand Prix Germany, 13th
- 2006 – IFBB Grand Prix Australia, 6th
“My decision to compete once again came during some exhibitions I was doing in South Africa. I got motivated during the process of getting in shape for these appearances.
My body response was good and looking at the pictures I saw a possibility to compete again”
Biography of Francis Benfatto
A Passion for Strength
Francis began lifting weights when he was 11 years old because he was deeply attracted to the beauty of a powerful body and what might be accomplished through hard labor.
Francis and an old buddy, Alain, joined the Baretta gym in Toulouse, France, when they were 14 years old. In this facility, bodybuilders, weightlifters, and powerlifters all trained side by side, “cohabiting in perfect harmony,” as Francis described it.
Francis remembers particularly appreciating the ambiance and camaraderie at the time. how they would all work together to push through the final rep and lift greater weights.
“We all enjoyed persevering and struggling at the time, and I truly appreciated the mood, energy, and supportive ambiance that pervaded.”
Dedication From The Beginning
Francis has maintained over the years that he was created for bodybuilding. He became stronger and more defined through weight training, and he thoroughly liked the entire process. But his passion for “the pump” is what stands out the most.
“The muscle sensation and pump, followed by the calming, almost mystical sense that followed a fantastic training session, was what I appreciated about training the most,” the author said.
At this young age, he loved weight training so much that he would do anything to save money so he could buy more food to supplement his workouts.
Even then, I remember choosing to save money by walking for nearly an hour to the gym rather than using the bus, and then buying milk to supplement my diet with more protein while working out.
Clear Physique
Francis Benfatto developed throughout the years into having one of the most symmetrical and well-defined physiques to ever participate in the Olympia.
He kept working to improve both himself and the people he trained. constantly aiming for the ideal combination of size, low body fat, and general conditioning
Francis entered the Australian Grand Prix stage in 2006 at the age of 48 with a body that was far more defined than any of his earlier juvenile tries. Francis is already widely known for his definition and conditioning, so that effort was exceptional.
During his training in the year 1990 Joe Weider and Mr. Olympia agreed, and Joe signed the rookie to a contract since he predicted that Francis’ year would be 1991.
Francis, however, finished seventh at the 1991 Olympia instead of first. The evaluators valued enormous size more than fitness and shape.
“I was once again exhibiting the values of bodybuilding, which are not what the judges in Bodybuilding Competitions are looking for.”
Losing Faith
Knowing that the judges would only score the contestants on size rather than excellence, Francis started to lose hope. Along with the French and German Grand Prix, he participated in the 1993 Arnold Classic. It was clear that he didn’t have the same passion for it as before. Overall, he worked this year; he retired this year.
Francis was endowed with exceptional bodybuilding genetics from the beginning. Despite weighing less than 62 kg, he appeared much larger on stage and in person.
He participated in 1982 and won the Mr. France title. His flawless distribution and shape gave this impression. Francis remembers succeeding because of his arduous training:
“My physical symmetry and training helped me win. I quickly discovered that if you are as prepared as anyone, you can defeat anyone. Quality is preferable to quantity, I came to understand. Being well-defined is therefore preferable to be vast.
Trying to Be Perfect
From this first victory, he went on to win the middleweight division of the Mr. Universe title in 1985 and the Mr. World title for the same weight division in 1987.
At this point, he decided to go pro and make bodybuilding his primary career. He placed top ten in the 1988 French Grand Prix of the IFBB.
To get the ideal size and fitness, Francis experimented on himself and his clients after deciding to terminate his professional career in 1993.
He has experimented as a personal trainer and helped thousands of people enhance their physical appearance and realize their full potential for bodybuilding and fitness.
He developed a ground-breaking training technique known as the A.R.T System as a result of all of this practice and advancement.
“I also believe that if we follow some rules we can avoid illness in a short medium and long term.”
Training
Autoregulation Education
Considering the early years of bodybuilding in the 1970s, 19760s, and 1980s when competitors like Francis and Arnold were expanding and enhancing both their general strength and size They used a training technique known as the A.R.T system (auto-regulation training).
This required alterations to the person’s training regimen, or more specifically, their training load. It was merely a tool to employ that would allow changes to allow training and outcomes to continue.
The A.R.T system’s utilization of a technique known as R.P.E. (rate of perceived exertion), which is a word drawn from endurance training, was one of its most crucial components. In essence, it means “how difficult did the workout feel?”
Perceived Exertion Rate
You will have previously done this without realizing it. If you’ve ever thought that a set was too difficult or too simple for any reason, you’re employing RPE through A.R.T. Knowing how to apply this technique allows us to modify our training regimens for the best outcomes. For instance:
“To improve my overall shape I had to know at which level I was at present time, therefore I did a physical evaluation test to obtain precise indications towards my muscles performance for Strength, Power, Strength of Endurance and Endurance of Strength.”
Monitoring Development
We can now monitor our development during any given training time by employing this strategy. Whether that be one, two, or a lifetime.
The results chart’s primary function is to help you recall how each workout felt at various points. For instance, if we note in our training log that the activity was challenging without utilizing the RPE scale, such as no. 10 for squats.
However, if we simply jot down “that seemed hard,” how will we know how difficult it was in three months? We may easily refer back to the RPE chart later and check our results more precisely by using it as a progress report.
Francis Benfatto has been using this for years, and it still functions.
Below is a short weekly schedule that Francis proposes for persons looking to add more mass to their bodies as an example of his training regimen for strength and mass.
“I never abused anything, therefore my body stayed in good shape on a daily basis. I didn’t experience a huge difference in size or quality muscle; therefore I can progress at a normal rate.”
Francis’ Training Plan
- Session 1 = Quads + Hamstrings + Calves
- Session 2 = Chest + Back + Abdominal
- Sessions 3 = Shoulders + Arms
Session 1
- Squat = 6 to 10 sets of 6 to 10 reps you rest for 2 to 3 minutes in between sets
- Hamstring = Superset between stiff-legged deadlifts and lying leg curl = 3 to 5 sets of 8 to 10 reps
- Calves = Superset between Standing calves raises and seated calves raises = 3 to 5 sets of 10 to 12 reps
Session 2
- Bench press = 6 to 10 sets of 6 to 10 reps you rest for 2 to 3 minutes in between sets
- Back = Superset between lat pulldowns behind the neck and seated pulley row = 3 to 5 sets of 8 to 10 reps
- Abdominal = Superset between hanging leg raises and crunch = 3 to 5 sets of 10 to 12 reps
Session 3
- Seated Dumbbell press = 6 to 10 sets of 6 to 10 reps, you rest for 2 to 3 minutes
- Arms = Biceps = Superset between Standing Biceps Curl and Seated Dumbbell curl (alternated)
- Triceps = Superset between Triceps press down and triceps extension with straight bar = 3 to 5 sets of 8 to 10 reps
“In my training all year around I am close to my best muscle performance.”
Nutrition of Francis Benfatto
The Three-Step Plan
Francis carefully planned his nutrition to ensure he was contest-ready in the years leading up to the 2006 Australia Grand Prix. Francis maintains a high level of fitness throughout the year, which has allowed him to develop his amazing physique that was primed and ready.
He prepared for the 2006 competition through three phases that lasted a combined seven months. Which were:
- Phase 1 – Building lean muscle
- Phases 2 – Sculpting and defining and
- Phase 3 – Depletion and loading
Francis began off on a 3500-calorie diet with 4 substantial meals per day. This also contained a protein drink before exercise and a protein drink before bed.
Francis used a pre-workout to increase his attention and strength in the gym. In addition, he consumed minerals, amino acids, and multivitamins.
“Throughout the entire preparation, each nutrition program evolved in turn, and my objective was to gain lean muscle tissue without the unneeded and unhealthy fat tissue deposits.
I was able to do this by choosing the right sources for my calories, maintaining the proper balance of proteins, carbohydrates, and fats, and getting the optimum number of calories each day.
Using each training program as an evaluation test to check, observe, perfect, and adjust as needed is one of the A.R.T System’s guiding principles.
Phase 1
He gained 87 to 99 kg of lean muscle weight during the first phase, which lasted about 20 weeks.
Francis decreased his calorie intake in phase two, particularly his carbohydrate consumption. During this time, he constantly maintained a tight check on his health.
When it comes to keeping track of his process and dietary intake, Francis takes an exceptionally meticulous and precise approach.
He would always ensure that any weight loss during these phases came from good conditioning rather than at the risk of losing a lot of muscle.
Phase 2
Francis would ingest 2000 calories for the duration of phase 2, which lasted for about nine weeks. His weight decreased from 99 to 90 kg of hard-defined muscle over this period.
Phase 3
Francis drastically cut his carbohydrate intake in phase three to promote muscle definition and get him ready for ketosis. At this point, he reduced his calorie intake to a total of 1000 calories over 10 days. His weight decreased, even more, to 86kg.
His final tactic was to reload on carbohydrates, which caused his weight to increase to 90 kg of fully developed, lean, and strong muscle for the competition.
Francis’ Diet
Meal 1 – Breakfast
- 4-6 egg whites
- ½ spoon Oats – Low Day
- 1 – 1 ½ oats – High Day
Meal 2 – Lunch
- 2 x big Spoons of Tuna
- 1 x mix salad lettuce/tomato/onion/asparagus
- 2 x teaspoons Olive Oil
Lemon
Meal 3 – Snack
- 4 – 6 egg whites
- ½ Low Day or oats
- High Day 1 x Weetbix or Oats like meal 1
Meal 4 – dinner
- 1 x Chicken or Turkey Breast
- 1 small portion of Green Veggies
- Little olive oil
- Lemon
- Snack
“I feel the late ’80s, early nineties was my favorite because each bodybuilder had a different look and personality and posing presentation was an important aspect of bodybuilding.
The conditioning was also important, giving the chance for a smaller bodybuilder to be in a top position.”
Influences and Idols
Francis has been more and more motivated to train as a result of observing how his body responds to exercise and the outcomes he may reach.
He has been able to look great, feel great, and perform at the top of his game for such a long period despite his advanced age thanks to the road he has followed and the ideal system he has developed for his own body over the years.
He still performs and shows off his great conditioning, which motivates him to keep working on his physique and, in his words, “still impresses I believe, a wide variety of people.”
In his youth, he worked to perfect the execution of every workout as he developed an attractive and symmetrical physique.
Additionally, he has discovered how to achieve astonishingly large muscular development potentials. As a result, he improved steadily in his ability to design the ideal training schedule and a great physique. Francis is driven by his desire for excellence.
Today’s bodybuilding emphasizes bulk over definition, mass over symmetry, and quantity over quality. The standards were more in place before the compromise.
Size, proportion, symmetry, definition, density, aesthetics, good looks, and stage presentation should all work together to create the perfect whole.
What Francis Benfatto Can Teach Us?
Francis developed a passion for exercise at a young age and knew the gym was the right place for him the moment he stepped inside. remembering how he used to save every penny as a child to get bigger and stronger.
Francis also felt a sense of friendship with other bodybuilders who would pursue perfection; this is evident in the way he has changed over the years. Francis realized he was created for this world.
Francis has never missed a beat because of his highly meticulous attention to his diet and training.
He has consistently continued to learn how his body functions to ensure that he would achieve the greatest outcomes possible. He has never wanted to stop exercising or learning new techniques like A.R.T. and R.P.T.
Francis’ journey wasn’t without failures and setbacks, but he remained faithful to the sport of bodybuilding and can now state with pride that he has devoted his entire life to the study of exercise science and the pursuit of physical perfection.
Francis Benfatto is the best person to emulate if you have the thirst, the will, and the desire to center your body, mind, and life around bodybuilding.
There is much to be learned from his lessons given his experience. You too can have a great physique with the appropriate approach and commitment.