That Lafay method is a complete bodybuilding program, almost no equipment that allows you to train the whole body or develop only specific muscle groups. It is suitable for both men and women as long as the motivation is there! More than just a way to exercise, it’s also a way to look at the body holistically and keep a benevolent eye on your exercise.
What is the Lafay method?
That Lafay method is a «Full body» bodybuilding method very complete, created by Olivier Lafay, French philosopher and educator. Not finding the satisfaction he was looking for in existing athletic training, he envisioned this program to address that Body building holistically, taking into account the physical and psychological aspects underlying the practice of sport. To support practitioners, Oliver Lafay has written several books describing his method from different angles:
- bodybuilding method for men,
- bodybuilding method for women,
- improvement and optimization work,
- Diet method to be combined with the bodybuilding method.
The advantages of the Lafay method
The Lafay Method has many benefits, which is why it appeals to many practitioners.
This is a method with no material (or almost)
The Lafay Method is designed to be performed without expensive exercise equipment or home space. It consists ofbodyweight exercisesspecifically designed to target muscle groups with efficiency and precision.
You will of course find the traditional Squats, push-ups, dips, lunges, core exercises and more in different variations. But the Lafay method also contains many exclusive exercises that allow you to train the whole body from the chest to the legs through the abdominal belt.
If it’s «almost» without equipment, it’s because it sometimes uses everyday objects: chairs, table, bottles, broomstick, etc. Nothing you don’t already have! For some exercises, however, you will be asked (if you wish) to provide yourself with a fixed pull-up bar or without drilling.
A complete program suitable for everyone
One of the great strengths of the Lafay Method is that it makes it possibleincrease muscle volume and to shape the body by acting on all the muscles.
The method for men focuses on build muscles and increase muscle strength. The method intended for women, on the other hand, enables effective strengthening of the muscles while streamlining and refining the silhouette. It is also designed to protect the perineum by putting as little pressure as possible during exercise to maintain intimate comfort.
Although there is only one unique book for each gender, thanks to a very simple system, the method adapts to all levels of sport, even absolute beginners. During the first session you have to do a test consisting of different exercises. Depending on your answers to a few questions and the number of repetitions you were able to do for each exercise, you can determine your level.
It is then enough to follow the list of exercises recommended for this or to go through a period of preparation. As you progress, this list will evolve according to the criteria clearly stated on the pages to «improve» the training. Thus, the method is suitable for all target groups, but also very progressive and follows your own pace without ever exceeding your physical limits.
A flexible method
Because no special equipment is required, the Lafay Method can be practiced anywhere: at home, at work, when you have a long break, on vacation, on weekends with friends, etc. You don’t need to go to a gym to effectively tone your muscles work out!
Its flexibility also lies in the fact that you can choose the way you train, splitting up the sessions if you don’t have a full hour to do it. You can also only do the part of the training that corresponds to the anatomical area you want to develop. The exercises are divided according to body regions. However, it’s best to train all muscle groups. Obviously, being a bodybuilding method, it’s compatible with doing cardio sports on days when you’re not using it.
real results
The Lafay method is very effective when followed well. The physique of its diligent practitioners has nothing to envy to those of people who engage in indoor bodybuilding using special equipment or with a sports trainer. If the results are not immediate, the medium and long-term change in silhouette and musculature is spectacular. Don’t expect to develop bodybuilder muscles though, this is more about having a harmoniously muscular physique and not overdeveloped muscles.
A committed community
The Lafay Method is practiced by many athletes who enjoy discussing their results, their perspective on the sport, their achievements and even their weaknesses. If you want to get started, you won’t have trouble finding a forum or Facebook group full of good advice. If you have any questions, you can also benefit from the answers from the community or even from Olivier Lafay himself!
The disadvantages of the Lafay method
Although it has many advantages, the procedure still has some shortcomings. Unfortunately nobody is perfect!
A complete method with continuous progression but limited
Although the final stage of the Lafay Method’s progression corresponds to a high level of bodybuilding, there comes a time when it is no longer possible to go beyond it. For many this will not be a problem and it will be enough to continue training at this last level, possibly increasing the repetitions to maintain the results obtained. But for the most motivated and demanding, it will be necessary to choose another method to go further.
A motivation that is sometimes difficult to maintain
As in any sport, it is the regularity and motivation that ultimately determine the success of the Lafay Method. Because it’s mostly practiced solo (which can be a benefit if you’re not a fan of the weight room), it’s difficult to stay motivated at times. However, skipping multiple sessions in a row can lead to stagnation in progress or even regression, which could further aggravate the lack of attendance.
The lack of an outside view
Consequence of the point just mentioned: The lack of a coach or a co-practitioner can pose a problem for novice athletes. Without someone to correct the posture, recommended exercises are sometimes performed incorrectly, which can lead to exercise ineffectiveness or worse, injury. This deficiency can be overcome by practicing in front of a mirror, but it’s not necessarily enough.
There you go, you now know everything you need to know about the Lafay Method!
