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11/26/2014  Josh Bryant

Hey dude, Quick question: I just followed your BJ Whitehead program for my first meet (just push/pull) and hit PRs there. Pulled 700 with some left in the tank and hit a 485 bench as well. Missed t Read More

11/25/2014  Josh Bryant

Hello, I have a question on programming. I've recently stalled in 531 in the upper body lifts. I was wondering if using my current maxes or 90% of it and recalculating the program is the best route to Read More

11/25/2014  Josh Bryant

Hi Josh. My question is a bit hypothetical. The thing is that I am partial to deadlifts and prefer them to squats. If I were to do a program with different variations of deadlifts with something l Read More

11/24/2014  Clint Darden

Clint, I saw in your response to someone's question about deadlift that you usually have people work mostly on 80% and up singles when they are training for strength. I use a 4 week cycle based on p Read More

Evan Chandler
11/23/2014  Chase Karnes

Following up on this question: http://asp.elitefts.net/qa/default.asp?qid=214056&tid= What would you suggest for the three day full body approach? Read More

Evan Z
11/22/2014  Dave Kirschen

Hey Dave, I hired a guy to help me prep for a meet on December 13, but unfortunately some things came up and he won't be able to help me these last few weeks leading up to the competition. I was w Read More



11/26/2014  Josh Bryant

'm 35, 300 pounds, and plan to climb Rainier in 18 months. Obviously, my plan includes losing the weight over the next 12 months (I figure anything under 240 would be a fair goal) while taking up the  Read More

11/25/2014  Josh Bryant

I'm 35, 300 pounds, and plan to climb Rainier in 18 months. Obviously, my plan includes losing the weight over the next 12 months (I figure anything under 240 would be a fair goal) while taking up t Read More

11/23/2014  Harry Selkow

Can you teach XXX XXX not to start every log with "I". Elitefts was about being a team not about how many pros you know. I wish more of the current coaches were like you and the former group. Mo Read More

11/23/2014  Hannah Johnson

Well done on all your achievements Hannah, you are super inspiring and I always read your blog with great eagerness, you are a super star! Read More



11/26/2014  Josh Bryant

Jack links beef jerky, Is it a good snack to eat while losing weight? Read More

11/25/2014  Justin Harris

Justin I have been a fan a while and I have been monitoring your answers on here for the past week and wanted to ask you a question which nobody seems to give me an answer too I take Methylpheni Read More

John Bonjour
11/25/2014  Justin Harris

Justin Thanks for answering my question about weed I appreciate it! The article was interesting, I smoke it much less than three times per week more like once per month and I don't get a great dea Read More

James Corley


11/25/2014  Harry Selkow

Harry, thanks for your quick reply. I must admit though, i did not fully understand your response thought. So what you were saying is, that shoulder involvement is pretty much the same when b Read More

11/25/2014  Harry Selkow

harry, when i get through rehabbing shoulder, how much of my re-hab stuff should i keep in and were should i put it,,i plan on doing some of it for warm-up, but im just wondering if it will be benific Read More

11/25/2014  Harry Selkow

Coach, Ok, so to make sure I'm pickin' up what you're throwin' down... Even if I am following 5/3/1, you are saying stop following my percentages and work up to a heavy single based off feel for Read More

11/25/2014  Julia Ladewski

Julia, could you please explain what McGill pull ups are? Thank you! Read More

11/24/2014  Murph

I'm 35, 300 pounds, and plan to climb Rainier in 18 months with some friends. Obviously, my plan includes losing the weight over the next 12 months (I figure anything under 240 would be a fair goal) Read More

11/22/2014  Dave Kirschen

Hi! When doing high reps to failure (15-20), is this harder on your body/CNS than staying in the hypertrophy range or even below? Can you recover faster from doing higher reps, even when done to Read More


Sports Training

11/25/2014  Harry Selkow

Hi, everybody. I don't know who to address this question to, so I'll just put it out there for everyone. For the past year I've been getting back into my sport (fencing) after a long break. I Read More

11/25/2014  Mark Watts

Hi, My question is about strength Training for endurance athletes. Would they benefit from heavy Training or would you keep it specific to their needs, so Training in higher rep ranges, lots of  Read More



11/25/2014  Julia Ladewski

Mrs Ladewski You have competed in bodybuilding a few times now do you intend to compete again next year? Are you currently still adding in bodybuilding type exercises to help you physique?  Read More



11/25/2014  Justin Harris

Mr. Harris, if I'm going to switch to a higher rep programming(10 to 12 reps instead of 3 to 5 reps), would it still make sense to take creatine? Creatine is only useful for short-burst stuff right?  Read More

Tyson Allen
11/21/2014  Shane Church

at what age does creatine lose its effectiveness. I'm 72 still very active. Read More

woody dolan

Bench Press

11/25/2014  Dave Kirschen

I am having issues with the floor press. My ribcage is big enough that when I do floor press, I am essentially going full ROM. Do any of y'all have recommendations as to how to get the benefits of flo Read More

11/22/2014  Dave Kirschen

I seem to be having a problem with my wrists cocking back whenever I bench or do any kind of benching. It even happens with light weight. Its uncomfortable and you feel a lot weaker. Its a little be Read More

clint mixon
11/22/2014  Scott Yard

Hi I've been having a little problem lately in that when I'm really tight and setup for the benchpress my glutes(usually one side) cramp up during the last reps and this carries on throughout train Read More

11/22/2014  Harry Selkow

Efs Team, why exactly does a close grip bench press hit the triceps more and the chest less than a wider gripe Bench press? Triceps: Is it because you get a larger ROM for ellbow extension (=mor Read More


Iron Brothers

11/24/2014  Clint Darden

Clint, High dose MTX...and it's PO no less. Sorry man, too bad you can't come back to the States for some of the newer biologics. Good luck, I hope it works for you. Thanks for posting! Richard Read More

richard anderson
11/22/2014  Dave Kirschen

Hi Dave, You were so kind when I asked you to critique my dead lift. I had told you that I had a meet coming up and you said to let you know how it went! Well, it was the IPL meet in Las Vegas this Read More

Courtenay Khoury
11/22/2014  Harry Selkow

Mr. Selkow, I apologize. I had not seen his reply. Sorry for the inconvince, Drake Taylor Read More

Drake Taylor


11/24/2014  JL Holdsworth

I read where u won the deadlift only at the wpc , in ur writing u saidur bench press sucked bbecause of a old bicep tear , im in the same boat i did my first meet Saturday after 10 years and having th Read More

richie meyer

Powerlifting Gear

11/23/2014  Dave Kirschen

I'm looking to branch out and buy some gear to add variety to my training and hopefully compete in my first meet. I have a single ply metal shirt that one of my training partners is letting me borrow. Read More

Cody Armstrong

Squat - Deadlift

11/23/2014  Dave Kirschen

My deadlifts is terrible I need help it never feels right it always feels uncomfortable I practice the hip hinge I stretch I tried different stance different grip just never feels right please help. Read More

11/23/2014  Harry Selkow

Good Morning Coach, I have been following your recommendations for a couple weeks, and have not squatted/DL. I missed a few days of prowler work because of a nasty head cold, but am getting back o Read More

11/21/2014  Brandon Smitley

When I deadlift, I use a mixed grip and can't help but "twist" slightly. I warm up double overhand but as I work up and need to switch to a mixed grip, I start to "twist" slightly towards the hand th Read More

11/21/2014  Shane Church

Why not use Smith Machine so much safer I've been front squating for yrs I vcan tell u once you get heavy weight the grip your showing doesn't work and its dangerous I'm suprised that you guys would r Read More

woody dolan
11/21/2014  Hannah Johnson

Hi Everyone, I was hoping to get some pointers on my sumo pulls. I have a meet coming up in 6 weeks and I could sure use the help. My previous meet best is 490. Any help would be greatly appreciate Read More


Products and Reviews

11/23/2014  Scott Yard

Hey guys, I have an elitefts product question I was hoping someone could answer. This sled: http://www.flexcart.com/members/elitefts/default.asp?cid=114&m=PD&pid=7024 It says it attaches to you Read More

11/23/2014  Dave Tate

Dave - Will the zip-up hoodie John is wearing in this video be available for sale to the public.... or John's clients? thx! http://www.musculardevelopment.com/team-md-blogs/evan-centopani-blog/137 Read More


Weight Gain

11/22/2014  Dave Kirschen

Hello, I've been following Elitefts for about 2 years now and thanks to you guys and your website i've been able to reach most of my goals in the weight room. However i havent quite been able to figur Read More

Josh Zimmerman
11/21/2014  Chase Karnes

Chase, what is your diet like during your 14 week off-season mass phase? If you've posted this somewhere else feel free to just link me, I wasn't able to find it going through your training logs/Q&A's Read More


Fat Loss

11/22/2014  Dave Kirschen

how does muscle burn more fat scientifically? Such as what is the process the body under goes that causes the body to burn more fat with more muscle mass. Read More



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