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Fat Loss

7/27/2014  Vincent Dizenzo

hey this is todd, having to typye with one hand...just had l. shoulder put back together, I am also unable to train, not sure when I will be able to do anything(also hve the same isues with back as b Read More

todd w
7/25/2014  Vincent Dizenzo

Hey Vinny, been a long time follower of your log. Congrats on the 900 and on your new goal of 242. Hope all works out for you. Reading your log has kinda helped me decide to cut down too, and I figure Read More

7/25/2014  Harry Selkow

To whoever gets this question, thanks in advance for your patience. Here are my stats: 40 year old male 275 lbs 30% bodyfat (handheld analyzer) 192 lbs lean body mass 83 lbs fat. 1R Read More

Chuck H.

Iron Brothers

7/27/2014  Jo Jordan

I agree, get the main work done, then rely on the accessory work, prehab rehab type,, for the muscle building, and conditioning...I love the conjugate method(without the true maxing every week, and a  Read More

todd w
7/27/2014  Jo Jordan

thanks for the response, I have been keeping up with your post, and im seeing this is going to be a long road. I am lucky to have a great surgeon in the south...he has advised me not to do any heavy Read More

todd w
7/25/2014  Vincent Dizenzo

Vinnie, I just read your recap of the 900. Congratulations!!! Darn fine job sir and i know it feels great to reach such a dream no matter what that dream is. Good luck with the weight drop and you're  Read More

Jeff D
7/25/2014  Josh Bryant

Hey josh... How important do you think it is to have a training partner? I can't find one that pushes me... Read More



7/27/2014  Brandon Smitley

So I could use some help with overcoming a mental barrier. Currently I'm pressing 255 for reps on BB bench, and I feel I'm ready to move up to 275. However, the only time Ive ever pressed 275 was i Read More



7/27/2014  Thomas Deebel D.C.

Hello I had a mild hamstring strain a week ago and was wondering if there was anything I could do to accelerate the healing process. I strained it doing walking lunges. I was in my overreaching week w Read More

7/27/2014  Thomas Deebel D.C.

Thanks Tom, One follow up question. What about squats? Do you think I'd be better off doing SSB squats instead of using a straight bar? Read More

7/26/2014  Jo Jordan

what are the chances of coming back to benching heavy after infraspinatus and supraspinatus complete thickness tears? Read More

todd w
7/26/2014  Harry Selkow

Hey. I have recently had a rather annoying pain in my upper back right underneath the shoulder blade that only seems to bother me on days that i don't lift. The two major things I have changed in my p Read More

Micah Waters
7/26/2014  Harry Selkow

How long would you give elbow lateral tendonosis and is there any excercises for the upper body that I could do in the mean time? My doc told me to avoid all weights other than physio for about 6 mont Read More

Ray Christie
7/26/2014  Harry Selkow

Harry, to answer your questions about the hamstring pull. First off it feels worlds better now 48 hours after injury, I'm thinking it was a mild grade 1. There is no bruising or swelling. Only pa Read More



7/27/2014  Chase Karnes

Hi Chase, had a quick question for you on dynamic training. Right now I run 5/3/1 (well technically Beyond 5/3/1) and am thinking about incorporating dynamic work since I feel really slow out of the h Read More

7/26/2014  Harry Selkow

Sir, 2x2x75,2x2x70,2x3x65,2x5x60 was accomplished this morning. I am not going to lie, I did it, but it was every bit of all I had. It took me the whole hour and a half I was there. I have put on  Read More

7/26/2014  Harry Selkow

Hey Coach, 2 weeks post op assignment of 10x8 is complete. Last pre op assignment was 1x16, 1x15, 1x14, 1x13, 1x12, 5x9. Goal is 20+. Thanks for all your help. Steve M Read More

Steve M
7/25/2014  Josh Bryant

Hi Josh, I am currently running the jailhouse strength program and am enjoying the squat and deadlifts, hard work but very rewarding. Most weeks I can do the 4 day version. Unfortunately i tore a fe Read More

Andy C
7/25/2014  JL Holdsworth

Hey JL. It might have already been answered, but seeing as you're one of the biggest guys on the site, I was wondering if I could get your take on this. I'm new to the conjugate method, after training Read More

Not so Biggie
7/24/2014  Brandon Smitley

Hey Team EFS! So i absolutely s*ck at programming my OWN Training. Until this point i just followed programs like 531, the Cube Method etc.and only tweaked the acessory's to my needs. While they Read More


Weight Gain

7/27/2014  Harry Selkow

I have issues gaining weight. I'm 16 years old. 6'1'' and 165 ibs. I recently started working out 5 months ago and over that time period I put on 10 pounds. It seems like no matter what I do, gaining  Read More

Michael P.
7/25/2014  Chase Karnes

Im looking to put on some lean mass, what is a good ratio of fats, carbs and proteins. thanks Read More



7/26/2014  Harry Selkow

Im 51 yrs old .I have two questions. First is I have extra weight around my midsection. Whats the best way to work my abs.second is what is the best exercise to increase testosterone naturally Read More

7/26/2014  Harry Selkow

Hey Harry, I 'm hoping you can give me some advice on what kind of a work out you would recommend for taking a pause in competition. I have been doing three or four events a year now for 8 years and w Read More

7/25/2014  Josh Bryant

Josh.. I am trying to get stronger for football season. which of your books would be most beneficial? Read More

7/25/2014  Andy Deck

Alright Im confused, Im 6' 3" 210 I cut down from 260 after football, starting about 5 months ago, I'm leaner but I don't know if my numbers are off but I'm not getting any leaner, I'm eating about 22 Read More

7/24/2014  Clint Darden

Hey Clint, Thanks for your response about the Olympic Weightlifting. It was extremly insightful. Thanks! Read More

7/24/2014  Clint Darden

Hey Clint. Saw that you had a video about snatch grip deadlifts. For some unknown reason, the volume from that video is not working for me. Good you maybe provide some quick written insight. What were Read More

K. Fischer


7/26/2014  Dave Kirschen

Are you still sending out the weekly newsletter? I used to get it every week, then seemed like every other week. Now, not at all. If you are still sending it how do I sign up again? Thanks Read More

7/26/2014  Dave Kirschen

I'm trying to further my knowledge so I have been reading books and what not but I feel like for how much I read I'm retaining very little information and a lot of the time I don't sound scientific or Read More

7/25/2014  Josh Bryant

Josh--- I can really only afford to spend about $35 a month on supplements.. Anything useful I can get for that? Read More



7/26/2014  Dave Kirschen

I know it's mostly water but on the first week of the Anabolic Diet, are losses of 6 - 8 pounds anything out of the ordinary, particularly with someone north of 20% BF? Read More

7/25/2014  Vincent Dizenzo

Hey Vincent, first, congrats on the bench. Awesome achievement! I know you are doing Carb Nite and I wanted to find out why the preference for Carb Nite over Carb Back Loading. I’ve been reading up Read More


Bench Press

7/26/2014  Brandon Smitley

I dont have any shoulder issues right now but I see a lot of elitefts folks incorporating rear delt raises, pullaparts and facepulls as part of balancing out the shoulder and avoiding imbalances down  Read More

Ed Mccullough

Squat - Deadlift

7/26/2014  Casey Williams

Hey Casey, been using that hip flexor stretch you posed about a while ago and its helped a lot but on some days i still feel it a little. Idk if that happens to you or not. But my question is how wide Read More

Ian Swift
7/25/2014  Josh Bryant

Hi Josh, I thought I'd throw this question your way. I've started to feel really awkward with my conventional deadlift and I think it's just time to switch to sumo as it might be better for my levera Read More

7/25/2014  Mark Dugdale

Lately after/during a set of squat I feel a strong strech in my hamstrings and glutes. (I feel like I did a long static strech). Usually after rest it didnt bother me (more or less) but today workout Read More

7/25/2014  JL Holdsworth

Jl, not sure if you will get around to answering this knowing how busy you are with the recent move but I wanted to direct this question to you as I greatly value your opinion and knowledge. What i Read More


Products and Reviews

7/26/2014  Brandon Smitley

I use a double looped mini band for hip flexor work, wanting to try the short bands, which one should I use, also which one will work for band walking around ankle front side and backwards Read More

todd w


7/25/2014  Josh Bryant

Josh, I have been building my power and bulk for many years, i am not fat around 12% body fat and have maintained that for 5 years or so.I train four days per week at the moment I wanted to ask Read More

7/25/2014  Mark Dugdale

Hey Mark. You seemed to be a big fan of blood flow restriction training during the Honey Badger program if I remember correctly. Why has it not been in John's recent programs? Did you both conclude th Read More

7/25/2014  Josh Bryant

Hey Josh, How long should I wait between legs and back? I feel like if my legs are tired, my back day is shot too... Read More



7/25/2014  Chase Karnes

Hey Chase, From reading your training log, it seems like you don't do any dedicated dynamic, speed, or plyo work. Is this accurate or do you do stuff on the side that doesn't make the log? Curious  Read More

7/24/2014  Clint Darden

Hi Clint, Big fan of all your videos and the work you do. I have a question concerning the yoke for you. I recently acquired a yoke to train with for an upcoming competition, I've been getting some Read More

7/24/2014  Clint Darden

Hey Clint, huge fan of the House of Biceps. I just got a pair of Metal Pro Briefs and have been box squatting with them for the last three weeks. I'm already getting about a hundred pounds out of th Read More



7/24/2014  Mark Watts

Hey Mark I am the Strength coach & Def Co at a large high school & I have all my players in my Wt Training class every day. My question is how many days a week & how would you structure the streng Read More

Matt Day

Sports Training

7/24/2014  Brandon Smitley

Question about in-season weight training for wrestling: College wrestling season is long, so we use a conjugate system for our in-season program. Is it better to do all your speed work on one day, y Read More



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