April 1st is nearing us, and so that I avoid all of the April Fool's bullshit, anyone that had the sack to continue the 1 year challenge of Squat-Push-Pull-Condition is coming up on the 3 month mark. Please check in and write about how things are going and any recommendations.
I've got the meet coming up in a few weeks, I'm beat to shit, my personal life has been in the shitter, I've got new shirts out, I'm still writing on the book. So there are lots of stuff to ask about.
Leave a name or your question may not be taken seriously..........
Paul, been on the SPPC Challenge since the week after you posted it. This is actually the first time I've forced myself to lift on a 3 day/week schedule in a long time. I was stubbornly convinced that I needed at least 4 days/week lifting to see results. Progress has been squat +20 lbs, bench +15, press +10, dead +20. Body composition is improving slowly, a little leaner. Legs are more muscular, probably from the extra day of unilateral squats. I'm starting to feel a little beat up, but strong overall. Thank you for the program and all the information on your site. It has challenged some preconceived ideas I had, and forced me to think and get outside my comfort zone. All the work you put into the site is very much appreciated. Hope the personal stuff clears up soon. Get some recovery and kick ass at your meet! Thanks again. -MC
ReplyDeleteMC - If you're feeling beat up, pay more attention to the restoration days. More foam rolling, throw in a contrast shower/bath, get a massage one day, etc. Take your recovery every bit as serious as all the other parts.
DeleteJust finished the first cycle. The first two phases went great. Then I got sick, and started playing baseball for the first time in 15 years. Doing a bunch of baseball drills and upping my conditioning took a bite out of the 3rd phase.
ReplyDeleteFor the second cycle, I'm starting at the numbers for the 3rd phase of the first cycle. I'm switching up barbell incline and press to DB versions. Baseball has made my shoulder a little touchy, and the DB versions fell better.
So far, I've hit a couple PRs, and things are going well. My only gripe is the 1x8 set of deadlifts - after rep 5, the reps have to slow down, so I make sure I don't fuck up my back.
All-in-all, it's going well. Great challenge, and I'm having fun, making progress.
-Brian
Brian - Program in lighter on the deads then.
DeletePaul, two Ultimate Beastdom questions:
ReplyDelete1) I'm coming up on the end of the conditioning phase. As I start to look at the Rep strength phase, I wanted to check in about Deadlifts. You've talked a few times over the last few months about DL's being a "different animal" and training reps not yielding the same results with them (forgive me if I'm mis-quoting/interpreting). Looking back at the UB program, could you comment if you still recommend the DL portion of the rep strength cycle, and, if so, why?
2) I want to make sure I've understood the numbers correctly. Presuming a 330 max, then the %'s should all be based on 330+5%, or 345 rounded. The last week would then look like this:
BarX30+
105X10
175X6
220X3
310X1
220XMax Reps
So the weight I'm working to increase my rep range on is 220, or 63% of my TARGET 1RM of 345, correct?
1. My opinion about the deadlift has changed a lot over the last few months. Sometimes these things come to me over time, and if I had to program it all over again, I probably would not have included the deadlift.
Delete2. Correct.
So for the rep strength phase, what do you think about this: Do the Squats and Bench as programmed for rep strength, and on the 3rd day do deadlift maintenance while taking the opportunity to bring up rowing rep strength?
DeleteThis would work.
Deletehey paul, im running the big15 program and i also had this doubt about the deadlift.
Deletesince training for reps is out, what would u recommend?
i didnt like the idea above of deadlift maintenance
thanks!
Sub in elevated stiff legs. Awesome for building mass across the entire posterior chain.
DeleteWell I just wanted to say thank you for getting me back on track and back to the basics of lifting with the program. I had been using a similar program for a while but then decided to go a more "chaotic" route, if you will. After training in that style for about 6 months I felt pretty burnt out and I wasn't logging anything so I wasn't sure if I was making progress, which is a crappy feeling for a lifter. As for the program now, all my lifts feel very solid, I programmed the weight very light when I started so I haven't hit any PR's yet but I feel like I could on almost all the lifts and I've been lifting beltless since I started so that feels awesome. I've never had a stretch of doing solid conditioning work mixed in with lifting but I can see and feel it making a difference. Over the past month I've cleaned up my diet a lot and have dropped somewhere in the neighborhood of 10lbs of fat from 245 to 235 and am just as strong, and probably stronger now, as ever. So after all that, just wanted to say thanks again and can't wait for the book to come out.
ReplyDeleteThis is awesome Charlie. Keep it up.
DeleteAnd that feeling that you get that you COULD break a PR at any moment is EXACTLY how training should always feel. Where you feel strong, and not beat down or tired all the time. Excellent.
Paul,
ReplyDeleteWhats your take on intermittent fasting for fat-loss/muscle gain and the whole leangains following?
Also, if you've tried it, what was your experience?
Hope things improve and you kick ass at the meet.
-Joe
I do use it. The day after I cheat I generally fast for about half the day. It's usually not that difficult because I cheat pretty hard, so I'm usually not that hungry most of the day after a cheat.
DeleteSo you utilize it more for damage control, rather then daily?
DeleteI always fast up until big holiday pig-outs like thanksgiving. Definitely helps to have a fairly large caloric buffer.
-Joe
Joe I do the opposite. I train up to the feast, then fast after. 6 on one hand.....
DeletePaul,
ReplyDelete1-would you recommend the shake diet for trying to cut or more for trying to maintain?
2-I have NOT looked at your PT videos yet, but was wondering if you had any suggestions on how to increase the hip "thrust/lockout" on the squat, I feel like my bottom half of my squat is better than my top half and is making me slow my progress down.
3-Can you do "too much" cardio in a weeks time? I try to do interval(hills,sprints,or bike work) 2-3 times as well as steady state the same, but I leave 1 day to do nothing but stretch and foam roll.
4-What are your views on "eccentric work" a buddy of mine tells me how his strength coach (college football) is making them squat and bench eccentrically, and he says it does wonders, I've also read a few articles how that may put to much stress on joints. Squat-knees/hip Bench-shoulders/elbows
5-for anyone who has been contemplating getting the programs you should, I've seen GREAT improvements as far as my bench and squat for big 15 and I'm not following the diet you say we should, since I'm still trying to lose 5-10 pounds, but its awesome man. keep up the good work cant wait for the book to come out
Keep your head up, Life's a bitch if it was easy it'd be a slut! Shirts are awesome as well. Thanks for any help with these!
1. Both. Just adjust the real food. You want to include lots of fruits and veggies so that all your needs are met.
Delete2. You shouldn't be thrusting your hips forward on the squat to finish the movement. Once you get past the transition point in the movement you should just basically stand up. You may just be thinking of doing the wrong thing in your mechanics.
3. Yes. Cardio and conditioning can cut into recovery time if you get overzealous. You only have so much energy to give unless food intake is covering that.
4. Worth trying. Everything is worth trying once.
5. Thanks for the support!
Paul,
ReplyDeleteHow many weeks of consistent training would you recommend before a lay-off is needed or is it just best to go by feel especially if you are find that a lift is not progressing, you feel sore in the joints, or for several weeks the sore just wont leave. The reason I ask is because I have been training now for 16 weeks solid and currently the last two weeks several of my lifts are starting to stagnate.
I have found going by my mental well being is best. If training is still fun, and I'm enjoying myself, then I just keep training. If I am dreading training, and the thought of slapping more plates on the bar makes me groan....I take time off until that mental hunger returns.
DeletePaul,
DeleteA follow up question so after said lay-off how much do you cycle back your lifts or can you just continue where you left off if they are not that substantial.
Always start out WAY light.
Delete1. What's your opinion on standing BTN presses? Ted Arcidi was a big fan of them and I know you posted pics of him before. I prefer doing my presses standing so I was wondering if they're a viable option. Which form would you prefer? Arcidi did them from a deadstop (so bar resting on traps and then pressing up) or like this: http://www.youtube.com/watch?v=QOrIAbGFjx8. Seems the second version would be a lot less stressful on the rotator cuffs.
ReplyDelete2. Your 65lb barbell curl challenge made me think about arm training, do you feel it's still important to progress to big weights when it comes to arms or is it more about feel and volume?
1. I love standing PBTN and will be doing them a lot after this meet.
Delete2. Arm training is very important, and I will be going over how to properly implement volume into a mass building routine like this in the new book. I used this approach in the LRB template as well.
Hi paul, been waiting for this QnA for a while! My question is regarding injury rehabilitation. Almost a year ago I hurt my hamstring pretty badly deadlifting. About 6 inches off the ground I felt a 'snap' or a 'pop' in my hamstring, right where it meets my ass.
ReplyDeleteI've gone about taking care of it stupidly. I tried to lift through it for a while (dumb), took some time off, went to heavy again, took more time off, and am just currently trying to get back into squatting and deadlifting slowly.
The pain is right where my hamstring meets my ass. I can't afford to see a sports doc so I have no idea what I can do. Anything you could offer would be most appreciated.
For a little more info, I've recently squatted and pulled up to 285 and 315 respectively, pain free. Previous PRs were ~350 and 400. The affected are seems to stay sore a tad longer than everywhere else, but I don't feel any 'bad' pain.
I will gladly listen to any advice. Life just isn't as awesome without heavy squats and DLs.
Thanks,
Corey
What you did is what most everyone does. Try to train through the pain, then take time off to see if it just magically goes away, then tries to train again and usually gets injured again.
DeleteIf it were me, this is what I would do.
Stiff legged deadlifts with a light weight, every other day for 5 sets of 15. I mean like 135 pounds.
Week 2 I'd go to 155
Week 3 I'd go to 175
Week 4 I'd go to 195
Week 5 I'd go to 205
I would stretch it after every set of stiff legs, and then periodically throughout the day. The hamstring stretch to use is nothing more than putting your foot in a chair, and then arch your back and lean your chest forward until you feel it in your hamstring. If you do it right you'll know what I mean.
This is what I would do. Good luck.
Paul,
DeleteThanks a lot for taking time to read and offer advice. I've a couple follow-up questions, if you don't mind:
1. I assume you suggest doing this M/W/F/(Sun?), with little other lower body work. This seems like a good time to work on my very lacking upper body. How would you structure your other lifting around this? I've got your Big and Strong15, so will follow the programming according to those.
2. How do I know when it's okay to go heavy (for me) again? After the 5 or 6 weeks of SLDLs, can I go balls deep or should I ease back into heavy work? Frankly, i'm terrified of reinjury and another months-long layoff.
3. Finally, just a word of thanks for all the hard work you put into this. I've read every post you've ever made and the wealth of knowledge is astounding. Hope your meet goes well and good luck with the bullshit in your personal life.
Thanks again for everything,
Corey
1. Just do this in addition to everything else you do.
Delete2. After the 5 or 6 weeks you should be ready to start adding weight progressively.
3. Thanks dawg!
Hi Paul,
ReplyDeleteOne of my best friends is 27 and pretty out of shape. He's always been the pudgy soft kid and has literally zero training experience outside of running. He's also gained 20 pounds, conservatively, in the past year.
I'm really excited because he wants to start weight training for the first time. He's asked me to design him a rudimentary routine that he can use for a few months to get in better shape. He's going to be on his own in a local Y, with no one to show him proper form on exercises.
How would you structure his training and progression, assuming a 3-month timeline? Lots of bodyweight work to start with, and then some dumbbells?
Thanks in advance for any input, and I hope things get better in your personal life soon,
Jay
Train 6 days a week. Stick with squats only at first out of the big three.
DeleteDo inclines, push ups, rows, pulldowns, abs, and curls for upperbody.
So squat twice a week.
Do incline, rows, curls twice a week.
Do push ups, chins, abs twice a week.
8-10 weeks of this.
Hey Paul how do you go about specializing a particular part as you had specialized in training your upper back muscles in your before/after post? I feel my upper back really is lagging in terms of developing that solid bench press setup and keeping tightness is my upper back. I'm currently on your week 4 in the strength 15 program, if that matters at all.
ReplyDeletealso hows the book coming along? Can't wait to pick it up.
I did cable rows 2-3 times a week for high volume.
DeleteHypers twice a week.
Upright rows twice a week. One heavy and 1 light.
Due to work i can do only two workouts a week, day after day, could you point me into the right direction exercise selection wise / rep scheme wise?
ReplyDeletei thought of
day 1
squats 1x5
bench 1x5(Ramping to set of 5)
db overhead press 4x8
day 2
deadlifts work up to heavy triple
chin ups 4x8 weighted
kroc rows 3x
face pulls 3x 15-20
band work on rear delts- at job, abs - at home between studying.
1. Deadlift every other week
Delete2. Pick up some light db's and hit high volume for biceps, triceps, and delts 4x a week. Again, this will be covered in the book.
okay ! or mayby i shall alternate deadlifts with speed pulls or power cleans? thank you very much for reply:)
ReplyDeletepower cleans
DeletePaul, been on the SPPC Challenge since January, I’ve completed the first cycle of 9 weeks, afterward I took a week off. The pause squats had a good effect on the squats.
ReplyDeleteI’ve had some reps PR but nothing special because I haven’t programmed the big lifts too high. The program is solid and it’s forcing me to progress constantly although I have to admit that I wanted to change the program five times till now. …but this is the challenge for 2012 and I will stay with this program… I swear
As for the nutrition parts, I follow the recommendations from “Getting Jacked” series. Body composition is improving slowly but now I’m after mass.
I’ve began the 2nd cycle and I’m in week 2.
I have a couple of questions:
1. I told that if you are after mass, you can push the movements you can substitute HARD. Can I use rest/pause, 50% sets, forced reps …etc or is it enough to achieve positive failure on the sets of 5 reps?
2. What should I do to add more triceps work?
3. What are your thoughts about using callisthenics for conditioning day (aka military fitness)?
Thx,
Marius
Don't be "after mass" right. Be after performance. If you do that, the mass will take care of itself.
Delete1. 50% sets are awesome.
2. Bench dips, regular dips, pullovers
3. No problem. Just don't get carried away.
Hi Paul, one question regarding triceps work because I want to do the SPPC Challenge correctly: Where can I add the triceps exercises recommended by you : on recovery days or on the main days ? Thank you, Marius
DeleteActually Marius I threw that out there, but the fact is I didn't put any tricep movements in because you're pressing three times a week. Why do you need more tricep work?
DeleteBecause my arms are very long and skinny and my back side
Deleteof arms loock flat. I did the program like is write down
but it seems it doesn't have effect on my triceps. If this deviate from SPPC Challenge ideea, I will do the program
as it is, and after 1 year i will see what is to be done
for arms.
Thx, Marius
Hi Paul
ReplyDeleteAny suggestions for a forearm specialisation program/template?
Thanks
Dan
The forearms can take a beating. Every 13 year old male knows this.
DeleteI am the worst person in the world to ask this of as my forearms are terribly disproportionate with my arms (I'm very popeyeish). But if I had to do something for them, I'd hit them 4X a week with two movement. Reverse curls and behind the back wrist curls. 6-8 sets of each for 12-15 reps.
Hey Paul,
ReplyDeleteWhat's your opinion on substituting the leg press for squats? I'm not into doing meets or anything and have been squatting for several years, but I have had osteoarthritis in one knee for 22 years and now a freaking pain in my groin area in the other leg (top of thigh area crease meeting groin) when I squat for the past several months, NO pain on leg press. No health insurance at the moment, hence no "proper diagnosis" yet.
I actually feel my legs get worked harder on the leg press than squats anyway - thoughts?
Thanks Paul, and good luck with the meet!
I think you know the answer on this......
DeleteYou don't compete, so if the leg press offers you a lot of bang for the buck use it. Training should never be a dread. There are no rules. Andy Bolton drops squats all together after a meet for at least a month and leg presses only to give himself a break.
Leg press till you puke man.
Thanks Paul - I'll get to puking!!!
DeletePaul, any ideea for a deadlift substitute (for SPPC Challenge), please ?
DeleteThanks, Marius
Why do you need a substitute?
DeleteBecause my lower back hurts after deadlift and block deadlift.
DeleteMarius
That sounds like a technique issue that you need to fix. MY guess is that you are rounding significantly at the lumbar region when you pull rather than holding a static or neutral position.
DeleteHi,today i've asked an instructor from the gym to watch my
Deleteform when I've deadlift and it seems no to be a technique
issue. I feel my muscle contracting, maybe it's due to the
weights from the previous cicle.
I will keep it under observation and if there are be any
problems, I think it will be a good idea to change it with
RDL.Thx, Marius
RE: Sub in elevated stiff legs. Awesome for building mass across the entire posterior chain. For the Big-15.
ReplyDeleteMy question is, are you recommending doing the 5,4,3,2,1 w/ DL then a back-off with elevated SLDLs OR doing the elevated SLDLs instead of DL altogether?
Thanks for everything,
Ron
Replace deadlifts with stiff legs.
DeletePaul,
ReplyDeletewhat's your suggestion on what to eat the morning of the meet and during? as always thanks.
Jim
Whatever it is you have been eating normally. Don't try something new. You're going to have nerves anyway, so stick with a good your stomach is accustomed to.
DeleteDuring the meet, I just have a shake, some raisin bread, and then a meal. Usually something like subway. Just keep it simple.
yeah my nerves are kicking in something crazy! not nervous....just i dont know lost my appetite i guess this last week.shakes have been messing my stomach up. i dont care im gonna rip shit up! thanks bro.
ReplyDeletePaul, first of all sorry you feel shitty.
ReplyDeleteSecondly, I've been feeling real run down with my lifts lately. I do the big 4 spread out over two workouts. I mostly do singles and what not. Lately I feel like I want to have a "light" week across the board where I go for more volume and reps. Like say max squats one week then lunges for reps the next. And do that with all the big lifts. Or would that be trying to combine two different strategies?
Check the LRB template. Just what you need.
DeleteIf I was to focus on cutting weight right now, trying to drop around 20-30 pounds, what should my caloric intake look like? Should I drop off a lot in be in ther 1000-1200 range or should i stay closer to 2000, I'm 6'5 315 right now, fairly active, I lift 3-4 times a week and get steady state in all the time and some interval work when my joints let me.
ReplyDeleteCurrent meals look like this:
AM STEADY STATE OR INTERVAL
meal 1:3 egg white 1 yoke-(with fruits and veggies)
meal 2: 4-6 oz of chicken usually with spinach leaves (make it into a salad) with jalapenos, carrots, raisins, cucumbers, broccoli, celery etc)
meal 3: have a whey shake that is 24 grams protein 4g carbs
WORKOUT BETWEEN THESE MEALS
meal 4 (within 20-30 minutes after work out) : 6-8 oz chicken with leafy veggies (usually covered in hot sauce)
meal 5: casein shake prior to laying down to sleep
thanks for the help, good luck with the meet prep and I hope all the kinks get worked out so you can run some train at the meet!
I'd bump the protein considerably.
Delete6-8 egg whites
6-8 ounces of chicken
50 grams of shake
Otherwise it looks good. Just stay the course for a while.
could biking go for either steady state or interval? If you keep the same pace for 30-45 minutes or interval, pedal for x amount of time then back off and repeat for 20-25 minutes?
ReplyDeleteBiking is awesome. If you want to do interval with the bike, go hard for 15 seconds, then easy for 45 seconds. Do 20-25 of those.
DeleteFor steady state just enjoy the ride for 35-40 minutes.
Paul,
ReplyDeleteI'm 6'0 183 lbs. On leg days, I do a 5x5 on squats and I've just started following that up with stiff leg deads, 2 sets of 10. My top set of squats currently is at 185, and since I'm new to the SLDL, I'm sticking to 115 lbs, since I want to be 100% confident on form before I really start bumping the weight.
My question is, when I do SLDL, I feel it almost entirely in my lower back. Not pain, more like the feeling I got from doing weighted hyperextensions. And I don't feel it at all in my glutes or hamstrings. Is this a cause for concern? If so, any ideas what am I doing wrong? dipping too low, poor form, too heavy weight, or is it just that my lower back is weak and has to catch up with my legs?
Thanks!
- Frank
Frank - When you do these, think about holding the arch in your low back, and then pushing your butt out and back. Don't think about bending over, but about sticking your glutes through the wall behind you. If you do this correctly, you will feel the hamstrings very quickly get involved.
DeleteSounds like this one needs a video?
Hi Paul. I've been doing the squat, push, pull routine and it's been great. This was a pleasant surprise. I haven't trained this little since I was a beginner. All my lifts are going up. On my 5 rep sets bench is up 20+lbs, squats up almost 50 lbs, deads still progressing and haven't hit new pr yet but stronger every workout. Rows going great! Up 25 lbs and stronger every workout. OHP up 22.5 lbs. That's the toughest of these lifts for me. Conditioning was holding me back and it fell to the wayside. My legs were always TIRED. But I see the need for it. Suggestions? Thx for the good advise.
ReplyDeleteSuggestions? Yeah, keep doing what you're doing. That's stupid good progress.
Deletepaul its me steve, im having some crazy elbow pain, i bench monday with singles and had mma practice on tuesday and escaped an armbar and every since my joints bothered me all week even pressing today warming up with the first light set of 5 bothered my right elbow. should i wear sleeves? im only 21 years old. any exercises i should be doing or prehab rehab work im only doing the power lifts and some olympic lifts for strength gains.
ReplyDeleteplease help me out paul even anything from your PT or a video regarding it will be beyond grateful, truthfully it will be life saving to my joints.
also anything for a hamstring tendon pain will be appreciated. my left hamstring tendon( around the outside on the side of my knee near the back on my left leg)
one last thing paul when i put my right elbow in this position it i feel like some aches or soreness especially if im holding like a bag over my shoulder across my back. http://www.allaboutbranding.com/articleimages/a424/arm_and_hammer.jpg
like forearm arm touching bicep postion but raised high.
also this is the hamstring tendon im talkin about
http://www.physioadvisor.com.au/assets/256/files/Hamstring%20Tendonitis%20Anatomy.jpg
like that thickness band like thing when you bend your knee on a 90 degree angle if you can help me with that too along with my elbow joint(s) problem
anything from you or your PT will be greatly appreciated paul please paul thank you!
- Steve
Steve - Take some time off for one. Elbows generally get sore over a period of time then the inflammation sets in kind of all at once. The main reason that elbows hurt is usually because the tendons around that area.
DeleteFor the most part, I have found that just managing elbow pain is the best route. Sometimes mine hurt, and sometimes they don't, but I have a pretty good handle on them now.
Take the week off and use an anti inflammatory and then next week start with light db curls 3X a week. Do them for 6 sets of 20 and REALLY turn your hand over hard.
If you can get someone to wrap your elbow like shows in the Pendlay video, do that. If not, try it yourself.
As for your hamstring, use the same procedure I gave the other guy. 5 weeks of stiff legs, but throw in 5 sets of leg curls with it too, and lots of hamstring stretching. Also lunges will help.
thank alot paul will do n let u know how it goes
DeleteHey Paul, how are ya?
ReplyDeleteDon't know if you're still answering this, otherwise I'll re-ask the next Q&A.
Here goes: I wanna put weight on. I'm 5'4, 130 lbs. This is my basic meal plan - 4,5 lbs potatoes and 2 lbs of beef divided over 4 meals, 1,5 Liters of whole milk with protein powder post workout, during work, and before bed. Bodyfat is low. It's extremely basic I know. Am I on the right track? Should I change anything?
You are def on the right track. Why is it I can't get other guys to see it's this simple? Great plan. Keep me updated.
DeleteThe only thing I'd do different, is to throw in a different meal for breakfast, because eventually you will get sick of the meat and potatoes. So throw in some whole eggs and oatmeal if you can. Just for variety.
Thanks Paul, will do. I'll definantly keep you posted.
DeleteThx for the kind words Paul.
ReplyDeleteI am really enjoying the simplicity and effectiveness of the SPPC. My bench has gone up 30 lbs, squat 70 and deadlift 65. I still suck at form/technique on deadlift especially, so i'm hoping for some real gains when i start to figure this lift out.
ReplyDeleteMy question (probably too late to ask one) is this: I would like to lose weight but 1) i hate not eating (nothing you can help me with there) and 2) i don't want to give up strength; or at least i want to eat enough to keep making gains. Can i use 10x bodyweight? should i care about carbs (in total or in timing or both)?
Thanks,
Bill
Bill - That's stupid good progress.
DeleteAs far as weight gain, just eat all your protein first, all of your veggies second, and then whatever you have leftover you can eat carbs.
Jim had a method where he drank a protein shake in water before he ate, and did the same thing. He lost a lot of weight doing this but always ate as much as he wanted. 4 meals a day, but drink a protein shake in water before the meal. Then eat your meat first, your veggies second, and carbs last. Works.
Hi Paul,
ReplyDeleteI don’t want to be bother you, but I want to fallow the SPPC Challenge idea correctly. Unfortunately, life put me in some situation and I want to adapt my program accordingly. So, I will have a big exam in august 25 and until then I must to work from 8 to 17 and after I will study till late in the night. It is possible to change SPPC into a 2 day full body session? Any ideas about this, please ? In the remaining days I will do conditioning and restoration like is prescribed (my problem is that I don’t have the time to go at gym three time at week and I don’t have a home gym) ? Can you give me please some guidelines for the 2 day program ?
Tank you and sorry for my insistence,
Marius