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Weight Gain

9/15/2014  Shane Church

Gentlemen, good day. I have been consuming 3,2k kcal/day what has been putting 0,5-1kg / month on my weight. As I have a 9-17h job, I train in the evenings (getting home by 20:30h). Therefore, lot Read More

Caio Caridade
9/14/2014  Chase Karnes

Chase, I am a 5'6, 113 lb- 22 year old grad student at the University of Tampa. I had a question about carb timing to maximize body comp, lean gains, and overall health and insulin sensitivity.  Read More

9/13/2014  Brandon Smitley

hi, i am looking to put on some muscle mass but do tend to gain fat fairly easy. i am 5'9'' currently 190 around 13% body fat. any help on suggested macros cycles or foods to eat. thanks! Read More



9/15/2014  Shane Church

Hi EliteFTS! First of all thank you for an awesome website with a lot of great articles! Here we go: I'm a 21 year-old guy at 2 meters and 105 kg and quite lean. I've been diagnosed with a DVT (dee Read More

Anders Lund
9/15/2014  Harry Selkow

Been getting a lot of pain in my right hip. Anything of concern you notice in my squat that could be causing this? Thanks for the help http://youtu.be/DlqoJJryGTo Read More

9/15/2014  Harry Selkow

How does one recover from hernia surgery? Then after the initial recovery period , what is the best way to train following that period? Any specific protocols/exercises? I hope to limit strength loss  Read More

9/13/2014  Thomas Deebel D.C.

Hey Thomas, I have a question about some awkward movements i feel in my right shoulder while I bench. I say awkward because it feels like things are moving around as I flair my elbows towards the en Read More

Andy M
9/13/2014  Harry Selkow

Thanks for the quick reality check Coach. Trying to put the horse in the cart and pulling it myself I guess. Read More

Peter Yuri
9/13/2014  Harry Selkow

Coach so I followed your rehab you outlined for my strained pec I had a bit more range without discomfort so I started with a 1 board I am now at a respectable 225lbs for 3reps. After some sets of ben Read More



9/15/2014  Brian Schwab

Hi Brian, I have a follow up question regarding testing maxes in week 13 if I don't plan to compete. Would you do any accessory work for the week? How would you program the % working up to your proje Read More

9/15/2014  Josh Bryant

Josh, asked this question while back and cant find the answer so ill try again shorten version, i was D1 athlete(bball) 10 yrs ago i started powerlifting since but stopped conditioning i am no longer Read More

9/15/2014  Josh Bryant

Josh I read charles stuff all the time and I know he did the article a while back but he re posted it last week German composition training GCT have you ever done it?6-12-25 some call it Loo Read More

9/15/2014  Josh Bryant

Hello Josh. How much do you think it is reasonable for an untrained 22 year old male of average athleticism to increase their vertical? How would you go about doing this outside of DL and squats? T Read More

9/14/2014  Brandon Smitley

Hi, I'm planning to run sheiko, I wanted to do 30 but I'm really struggling to find any proper write up of it. Most of them are barely translated. Does anyone have any good resources. I'm a Read More

Callum Brooks
9/14/2014  Chase Karnes

Hi Chase, I actually follow your 531 for Strongman template (article you wrote in approx Jan 2013). I am in the application process for the state police so I was wondering how to go about adding 'body Read More

Ewing Cowan


9/15/2014  Jim Wendler

Hey Jim, I've bee doing versions of 5/3/1 for over a year now (without OHP though, AC injury). The program always works well for my squat and dead, but whatever upper body press movement i use (usuall Read More

9/14/2014  Chase Karnes

Hey Chase, I just wanted to run something by you if you have the time. I train 5/3/1 and on mil press day I do pullups. The problem im having lately is that pullups are hurting my elbows. I have no pr Read More

9/14/2014  Chase Karnes

Chase, I searched axle deadlift in the site search, looking for how anyone programs the axel deadlift in with the regular deadlift, and came upon your log entry for 1/15 and 1/29 where you did axle d Read More

Jared Droste
9/12/2014  Harry Selkow

Thanks to all experts! Any real difference between DB rear delts, face pulls and band pull aparts? They all seem the same to me . Are landmine press like a standing high incline BP? Not really under Read More

9/12/2014  Murph

Murph, For someone with a less than robust back, what would you recommend for cardio that will avoid aggravation of an old injury? Thanks, Rear Read More

Rear Admiral
9/12/2014  Harry Selkow

Harry- 666 challenge. I'm in. What's the time frame for this? I squatted as pulled over 600 in June. If I run the sub mile within, say, a year will that count? I'm intrigued, let me know Harry!  Read More

Andrew L

Products and Reviews

9/15/2014  Murph

Murph, I read in another question here that you have the B3 Bench Rack. I'm thinking about getting one in a few months, but it looks like the front cross piece might get in the way when I get a big a Read More

Cody Mullins
9/13/2014  Scott Yard

I lift at a gym where there are a number of different straight bars from a number of manufacturers. Could someone tell me what the dimensions of a competition power bar are I.e. How far apart the po Read More

Chris G
9/13/2014  Harry Selkow

I saw the shoulder saver on the site. Is this the latest one that Dave's been talking about? Or should I wait for more news? Read More

9/12/2014  Murph

I have a question about the Elite Stone Trainer, can this be used with regular metal plates or is it recommended for bumper plates only?  Read More


Sports Training

9/14/2014  The Thinker

In following your work for some time now, I've pretty much made the transition to the "Thinker Way" of physical preparation. In doing so, the one area I feel I've regressed on is that of reaction tim Read More

Jeff Wettschurack
9/14/2014  The Thinker

Hi James, I have a question about proprioception and ways to regain it. I had acl surgery 4 months ago using my semitendinosus and gracilis as my graft. My PT now only happens once every 3 to 4 week Read More

9/11/2014  The Thinker

Today Read More


9/14/2014  Dave Kirschen

Has anyone tried Shakeology? My wife picked it up as part of a workout program from beachbody. It is $130 for 30 servings!!! Could it possibly be worth it? thanks Read More

mike v.
9/13/2014  Harry Selkow

Has anyone ever tried Living Fuel? http://www.livingfuel.com/shop/ Im searching for a powder that has more nutrition (vitamins, enzymes, probiotics, greens, etc...) than a simple whey or casein. Read More

mike v.
9/12/2014  Harry Selkow

Hey Harry: I have asked you multiple questions in the past and I appreciate you always responsing. They have always been training or equipment related. Well I have been following your training log  Read More

Andy Hepler

Squat - Deadlift

9/14/2014  Dave Kirschen

Hi, I'm prepping for a meet in November and was hoping that someone could give me a critique on my deadlift. I'm including two links. One was pulling 230 and the other 260. My best competition lift Read More

Courtenay Khoury
9/13/2014  Scott Yard

Scott, what height do you use for step ups? do you switch the height during the cycles? thanks Read More

9/11/2014  Dave Kirschen

Hey Dave, Thanks for your comments! This may be a dumb question but what is 'bar whip'? Do you mean the bouncing at the top? Read More

9/11/2014  Brandon Smitley

Thanks to all the experts. Train and compete belt and wraps. I want to add some reverse band squats to mt training cycle. Do I add the bands when I am working up or just add the top set ? Any advic Read More


Iron Brothers

9/13/2014  Brandon Smitley

I used to be an avid reader and a 1435 total at 148 in highschool. 2 years of ... so I joined the army and I'm almost a year in and I'm nowhere where I want to be.. I need help getting on track again. Read More

9/12/2014  Vincent Dizenzo

would you all mind adding in TKEs for reps..i think i would do good in my weight class,,,good look on the weight loss  Read More

9/11/2014  Jo Jordan

once you get to the point were you can use the chaos bar, do you stop all the one arm shit....  Read More

9/11/2014  Brandon Smitley

Hello dear Team EliteFTS, Team FitCityGym Bulgaria is writing here! I'm resorting to your knowledge again since we've always been Over-Satisfied with your products! For example the SS Yoke bar we Read More

Dimitar Mihov

Bench Press

9/12/2014  Vincent Dizenzo

Vincent Dizenzo, From all your years of heavy benching do you ever get clicking or cracking of your elbows when performing daily activities. I have this going on right now, and am trying to figu Read More

Nick Luciano

Powerlifting Gear

9/12/2014  Jo Jordan

Hey Jo, You answered Martin's question here. http://asp.elitefts.net/qa/default.asp?qid=210141&tid=166 I was looking for clarification on your answer. I am also looking for more pop and hitti Read More



9/12/2014  Murph

When calculating macros do you ever factor in age?? Read More


Fat Loss

9/12/2014  Vincent Dizenzo

What diet plan are you using? Read More



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