EFS Q&A - Log Team Most Recent Questions Ask Question Search Q & A TrainingProgramsBodybuildingRehabilitationStrongmanPowerliftingSquat - DeadliftBench PressNovice PowerliftingPowerlifting GearSports TrainingFootballOlympic SportsNutritionWeight GainFat LossPerformanceSupplementsCommentsIron BrothersBusiness DiscussionSick of your Gym!Products and ReviewsQuotes Help

Strong(er) Brotherhood American Apparel  $19.95

How can you not want this shirt?
**More colors available**

Peg Board Climbers (15" x 60")  $396

Peg Board Climbers (15" x 60")


4/20/2014  Brandon Smitley

I train a boxer who's 17yrs old. His boxing coach has told him to drop to weight class of 114lbs. His current weight is 133. He needs to make weight in 3 weeks. Any suggestions that could help him out Read More

Dave Kham
4/20/2014  Dave Kirschen

I'm a senior in highschool on the baseball team and I've run into a problem I can't quite figure out. I've been experimenting with nutrition for the past few months and it feels as though I've lost a  Read More

4/20/2014  Shelby Starnes

Hey Shelby I bought the lean gains book years ago and I have lost the file when switching computers. Is there any way you can track who has bought the book so I can download again? Thanks, AJ Read More

4/19/2014  Amit Sapir

Where does baby rice fit into your diet? Read More

4/19/2014  Amit Sapir

Amit I seen you in a article I read about your training and was amazed at your muscle mass!! I wanted to ask how many meals per day do you recommend for a clean bulk?and how do you normally set Read More

Chuck Eden
4/18/2014  Shelby Starnes

Shelby I get up at 5am every morning and eat breakfast and get to work for 8.30, I am a fishman and when I work it gets intense and I have an 5-6 hour period were I cannot eat anything due to havi Read More

Eddie abbew


4/20/2014  Brandon Smitley

Bodybuilding question. What are several movements to help develop the upper arm where the deltoid inserts and is bordered by the tricep and bicep ? Lateral proximal humerus at deltoid insertion. Than Read More

4/20/2014  Shelby Starnes

I'm currently 3 weeks out from my show... How should I cycle my carbs and protein with my cardio? I work 4 days a week mainly 2nd shift and have to clump my cardio and weights in the AM. I weigh 1 Read More

4/19/2014  Amit Sapir

Hallo Amit, I have a big problem. I`ve broken my left quad tendons on the last leg training. The doctor says that I can`t train legs for 8 to 10 weeks. So I want to bring up my upper body. How w Read More

4/18/2014  Shelby Starnes

Hey Shelby, congrats at all the progress you've made this year again! I turned 50 last fall and I'm having a hard time with my routine. I'm 5'8" and about 155lbs and around 17% bodyfat. I've worked Read More

Gene Gram

Business Discussion

4/20/2014  Dave Kirschen

Anyone have any advice for applying for work (PT traineeship or floor staff sort of thing), from initial contact through to the interview? Thanks in advance  Read More


Fat Loss

4/20/2014  Vincent Dizenzo

When counting net carbs, I know you subtact fibers but do you also subtract sugar alcohols? Thanks Stewart Read More

4/20/2014  Harry Selkow

Well my 12wks to a bigger bench with shrimp, chocolate milk, pasta and everything else in between worked but led to 12wks to a bigger gut as well and now would like to lose it since the PL meet is don Read More

bubba gump


4/20/2014  Andy Deck

Hi, I train at home and do not have access to a GHR bench....I wanted to add some general conditioning hyperthrophy work for my hammies using a flex type motion...what should i do? razor curls on a ba Read More

4/20/2014  Harry Selkow

Hi Harry, I am 21 years old and I'm pretty lean at the moment. I am right where I want to be however my abs are really slacking. They are there but not where they should be. I am not competitive but I Read More

4/20/2014  Harry Selkow

Hi, I'm a rugby player who puts a big training emphasis on explosive power, speed from stationary start, and acceleration. I am currently using a 3 week progressive wave method at 67.5%, 75%, 82.5 Read More

James Leadbeater
4/19/2014  Harry Selkow

Sir, assignment completed. 1x4x65 2x2x60 2x3x55. Used my new spudinc dip belt since the gym removed theirs. Looked and felt great. Caleb Read More

4/17/2014  Matt Rhodes

Hello Matt, I just had a subjective question I thought you would be privy to answer. What do you think would be good numbers for squat and deadlift in the 5 rep range for a leaner build like mine (6'3 Read More

Matt Gerhart

Weight Gain

4/20/2014  Dave Kirschen

I'm 6'1 and weighed in at 191 last comp, currently 189 at 14% bodyfat , would it make sense to cut into the 181 weight class or stay in 198 weight class? ...thanks Read More

4/19/2014  Shelby Starnes

And if someone is not really lean but also not fat? like in the 13-14% range Read More

4/18/2014  Shelby Starnes

Shelby, thanks a lot, that's what i will do! Do you always upregulate carbs, if weight gain stagnated and you get enough protein and fats (in my case 300 pro, 90-100g fat at 196lbs)? Thanks!  Read More

4/18/2014  Chase Karnes

First off .. Congrats on the new baby !! Bro,to this day I will never ever forget the birth oft daughter ! I cored ! I don't care lol it was the happiest day into life !! I can't explain but you alrea Read More

4/18/2014  Chase Karnes

hi chase im starting to train in the early morning ,6 am, so i had a quick question on nutrient timing. would you recommend eating most of my carbs at night, then more carbs with post workout me Read More

4/18/2014  Chase Karnes

Hey chase, I recently read your "how to stay weak and small" article and its crazy how much I can relate to it. I'm about 5'6" and 140 looking to put on as much muscle and strength as possible between Read More



4/20/2014  Harry Selkow

Harry, First, thank you for taking the time out of your day to answer questions. I regularly follow yours and others logs and Q&A on here, and I'm a huge fan. My question is about bicep tendoni Read More

4/20/2014  Harry Selkow

I strained my quad tendon doing some hops the other day. Still squatted afterwards but it was sore and today was more sore. It is sore right above my kneecap on the inside. It isn't real tender to tou Read More

4/20/2014  Thomas Deebel D.C.

my question is about leg training. I've been squatting for years. I've just started to notice in the last few weeks that the knee pain is almost unbearable. So i went from squatting twice a week now  Read More

4/19/2014  Thomas Deebel D.C.

After barely missing a 500 pull at lockout, I have been suffering some hip, hamstring and calf pain that my chiropractor tells me are sciatic nerve issues. What could I do to help this? I know its Read More

Big Willy Stylez
4/18/2014  Thomas Deebel D.C.

I recently felt a pop/pull in my left groin. Iwas wondering if you have advice as to how one would go about rehabbing, stretching, strengthening the groin/adductor area. Read More

Nick kreil


4/20/2014  Harry Selkow

Coach, 5x9 and 5x8 pull-ups completed as assigned. Felt WAY better than 10x8 did. Ready for the next assignment on the way to 5x15! Also had another pull-up related question. I currently do 5/3/1, Read More

4/20/2014  Harry Selkow

Coach, you seem to be the expert on pullups here, and that's exactly what I need, because I flat out suck at them. As of today I can do six strict form pullups, and my goal is twenty. I don't know if  Read More

Michael Shrock
4/19/2014  Amit Sapir

I'm currently running a 5/3/1 4-day split but have opted for a second bench day instead of an overhead press day to get some extra work in. May I get a suggestion on what percentages to work with for  Read More

4/18/2014  Scott Yard

Hey Scott! Here's the guy who asked about learning how to program and understanding Training. You recommended Gabriel Naspinski's Articles to me and i just read this: http://articles.elitefts.co Read More


Squat - Deadlift

4/20/2014  Harry Selkow

Harry, can you take a look at this. Its me at 90%, I have never really had a review and just want to make sure everything looks right and if you can identify anything weak/wrong. Thanks a lot. ht Read More

4/19/2014  Marshall Johnson

Hey Marshall. One of my teammates has finally blown out his Chuck Taylors and I remember you mentioned you tried the Metal Deadlift Shoes and loved them. Do you still wear them? How have they held up? Read More

4/18/2014  Chase Karnes

Chase, I've identified my quads as a limiting factor in both my squat and deadlift. Obviously the front squat comes to mind as a great way to fix this. I've run 5/3/1 for more than a year now wit Read More


Sports Training

4/19/2014  The Thinker

"*the S&C industry has mislead legions of people in a countless number of ways; one of which is the culture of associating maximal strength with familiar exercises performed in a weight room" No qu Read More

4/18/2014  The Thinker

James I have been reading some of the responses to various questions you have posted over the years and this particular response stood out at me. "Drew, you stated that you are looking to join yo Read More

Brad Davidson
4/18/2014  The Thinker

Thinker I am doing some experiments right now based on a few theories I have and am interested in your input. Will improving reactive strength improve maximal strength, even if maximal strengt Read More

Billy Hayes
4/18/2014  The Thinker

James, I was reading your book "The block method for powerlifters" again and you indicate that there are 3 training sessions per the strength-aerobic block, yet I only witness 2 (from a weight roo Read More

4/18/2014  Matt Rhodes

So the end of rugby season is coming and the total damage I've done to myself so far is; sprained right ankle, strained right piriformis, a bruised rib, and the kicker is a type 1 shoulder separation. Read More


Iron Brothers

4/19/2014  Harry Selkow

Coach, One last update before next week. A break through! Saw the RMT yesterday After he touched my spine through my stomach (psoas release) and then elbowed the inside of my pelvis (illio psoa Read More

Peter Yuri
4/17/2014  Matt Rhodes

Not a question, I usually find you humorous and amusing. I at least think that is why you write what you do. But your "high and mighty" attitude is running very stale. PTs have a job to do, if you  Read More


Olympic Sports

4/18/2014  Julia Ladewski

I train a boxer who's 17yrs old. His boxing coach has told him to drop to weight class of 114lbs. His current weight is 133. He needs to make weight in 3 weeks. Any suggestions that could help him out Read More



4/18/2014  Brandon Smitley

Brandon, thanks for the encouragement! i'll start looking for a meet. ill also keep you posted if i find one. Read More

Brad S.
4/17/2014  Brandon Smitley

Brandon, Thank you so much for the detailed response to my question about off season S&C for HS wrestling. I appreciate your time and will def implement the things you spoke of. -- And I didn't  Read More


Novice Powerlifting

4/18/2014  Brandon Smitley

Hey Brandon, I just recently watched your video on the 11 things a college powerlifter needs in their gym bag. I'm going into my senior season of football and know that I won't stop lifting til I'm ba Read More

Ian Swift


We are not EliteFitness.com
1998-2013 EliteFTS, INC. 138 Maple Street, London, Ohio 43140. All Rights Reserved