So maybe 12%/25 lbs would be sufficient.

How quick am I gonna want to go back up?

You probably looked at some ghetto GHRs. They can be done in the lat pulldown machine without a spotter, but if you are lucky, your gym will have a real GHR machine that you can use:



Just use your normal linear progression. 2.5 lbs or 5 lbs per workout, whatever you were on before the stall.

Have an argument with a friend:

Between these 4 options, what is closest to optimal training for a 400m:

A: Run a lot of 400m's with about 1,5 minute's rest between each run?
B: Run a lot of 400m's with about 5-10 minute's rest between each run?
C: Run a lot of 100-150m's with about 1,5 minute's rest between each run?
D: Run a lot of 100-150m's with about 5-10 minute's rest between each run?

I'm gonna guess the first option since the others have a lower work/rest ratio.

Wouldn't that mean that it would be better just to run a 5k etc?

I like option B. I ran the 400m a lot on the track team in high school and I feel like that is the best option. My attempt to justify my choice: You'll be too exhausted to work on speed if you only took 1,5 minute breaks for the 400, and running 100-150m with 1,5 minute or more breaks isn't going to force your body to adapt to dealing with the lactic acid buildup that running 400m straight will.

Oh yeah, plus the rhythm of a 400m race is different than 100-150m. You have to establish a rhythm and grind away at it, whereas the 100-150 is an all out sprint.

hey i just finished my 3rd week of ss and read here that I should just do Deads everyday instead of powercleans until 48hrs days is not enough time to recover. What are some signs that I'm not recovering? I wont be able to go up in weight next workout or should I be feeling it in my back. Also, will adding the assistance exercises of chin ups and dips affect the gains i will make in the primary exercises?

I have no track experience but someone posted a link earlier (dunno if it was in this thread or not) that was recommending that you just practice 100s at the pace you want to run them for the 400. So if you are trying to run a 1:00 400 then practice running 100s at 14-15s with a reasonable break in between and just progressively decrease the length of the rest.

In reality, I'd imagine the ideal training is some combination of B and C.

Of course as I said before, this is only my completely uneducated opinion based on random interweb links

400m training for anyone who doesn't have designs of just running a <120s isn't going to resemble that anymore than SS is going to resemble optimal programming for an Oly lifter.

I've been getting pretty significant pain / tightness in my outer hip / thigh region. Foam rolling / stretching has helped a bit but I'm still in pain a few days after lifting. Is it a terrible idea to continue linear progression (as in SS) but only go 2x / week? The extra recovery time helps reduce the pain.

Translation from Estonian into English please

OK guys, I basicly think I carry to much fat and want to be thinner and more muscled ( like everyone lol )

- 22 years old
- 170 pounds
- 5.8 feet

I got a pogram from the gym wich I did from August till december, after that I had my exams and I actually felt burn out of the program and I am not motivated anymore, although when I finally get to the gym I dont mind working out at all. They said optimally I would need to go to the gym 4 times a week. Everyday except wednesday and weekends.

My program was something like this: (The program changed every 2 months, adding more weight , usually 1 kg)

Monday and thursday

Biceps, shoulder, legs each for four to five exercises (2 X 12-15 reps at a standard weight) (half machines and half with dumbbells) + 2 belly muscle exercises ( basicly situps on a curved wooden thing)

Tuesday and friday:

triceps, chest, back and 2 belly muscle exercises ( real sit ups now, without the wooden thing)

Each day after each power training I was told to do cardio ( with a heartmeter that adapted my intensity level, usually I trained at around 140 - 150 ):

- 20 min on treadmill
- 20 min bicycle
- 10 min row
- 10 min step
- 10 min a skiing like machine

I did this and lost about 3 pounds in 4 months, they told me I didnt lose alot of weight because my body was still adapting to the changes and because I was getting more muscled. I usually would go to the gym at either 9AM before going to school ( after my breakfast ) or at 3PM ( just before eating my dinner at 5PM ), is this ok ?

What do you guys think about this program ?

One thing to add is that I cant really find the motivation to eat healthy, I cant really choose what I will eat for dinner because I eat at my grandparents every day . I do not eat alot there because I dont like the food at all so usually I am pretty hungry so I eat crisps and make nutella sandwich and stuff like that. While I am eating that I realize Its not the best option but theres like nothing else.

What would you do about this ? What are snacks you guys eat if you are hungry ? And what do you guys eat for breakfast ? Basicly I want to revamp my life in general, not doing eating this much fat and all but it got to me that in the months I did not eat this fat ( probably a 300 kcal deficit without the cardio added ) I didnt lose alot of weight.

Thank you for your time !

n2s4,

You're should rethink your approach to training. Figure out your goals (prioritize them and be specific), then do some basic reading (read the FAQ). You will likely figure out a way to get stronger and build muscle. As for aesthetics and body fat, a lot of it will come down to diet and nutrition. Feel free to ask more specific questions later.

You were on a program where you were training 4 times a week, using TWOT isolation movements and light weights (such that you could do 15 reps) without much progression (adding a kilo every two months). In addition you were doing more than an hour of moderate cardio each time. Can you see how this is plan for low adaptation and quick burnout?

Its a dumb question. Let me translate the question to bitches:

What looks more like Miranda Kerr:

A) The Moon
2) A Walrus
f) Siilike Udus
43) Jay-Z

1) Actually I was doing what they told me to do, they would gradually add a bit of weight to my schedule and after two months they would do a test. ( where I saw an improvement in my cardio but I only saw a little improvement in my weight, I gained about 1% in muscle fat and lost 2-3 pounds)

As far as priotizing goals: I would like to loose about 15 - 20 pounds and have more muscles (Since this equals more weight I would probably need to lose more than 20 pounds of fat) I will certainly read the FAQ, thank you for pointing this out.

2) I am not being sarcastic or anything, but no I dont see. What would I need to change ?

My workout takes about 2 hours. ( thats 2 hours and 45 mins driving included)

not2secure4u,

I'll be the first to recommend the starting strength program. Basically it's a barbell program consisting of the big compound movements (squats, bench press, deadlift etc), adding weight every time you train. The best way to reach your goals will generally be to add muscle first, then cut fat later.

Let me rephrase... which of the 4 alternatives I mentioned is least far away from optimal 400m training?

FWIW, I don't think 170 lbs is too heavy for your height. Unless you have a specific reason to lose weight, I think you'd look better at 170 than at 150 (as long as you lose the fat)

I am pretty sure that's still not engrish

Always thought there were some striking similarities between ms Kerr and HOVA

Check out the Practical Programming Advanced Novice plan. Both kidcolin and I used it when back squatting heavy three times a week was too much, and it worked well for both of us.

My sleeping schedule is super erratic and I was wondering how/if I should alter my calorie/protein intake for shorter/longer lengths of consciousness. I imagine I need more calories if I am going to be awake longer, do I need more protein? What about if I am only awake for a short time ( 8 hours or so) do I need as many calories/grams of protein.

Example of erratic sleeping:

Wake up monday 5pm, don't go to sleep until wed morning, 4am. Wake up 10am Wed morning go to bed 3am thursday morning, wake up at 11am thursday morning, go to bed thursday 4pm wake up thurs 8 pm.

Basically one super long time of being awake followed by short spans of sleeping and being awake.

thanks kyle, will do!

My main reason is I have to much belly fat, I can take a picture , you will probably see I have to much belly fat...



I should add weight every training ? Thats like a very steap increase ?

A huge number of people have done that.

Does 5.8 mean 5'8", or 5.8 feet (5'10")?