Kudos
I wanted to thank you for the free holiday workouts. Between my core duty requirements combined with some K9 training of a very busy Belgian Malinois, coupled with a very costly club volleyball season for my daughter, the “Free” and the no gym required part were an awesome way to actively get through the holidays with no excuses. I have goals to remain functionally fit, complete a 50k trail run, with sites on a Rim to Rim run, and get some Appalachian Trail time this year. Prior to those things, I feel some fat loss would be helpful and am excited about your fat loss program. You are a consistent source of valid information. If ever I divert, I always come back. Thank you for the job you do in such an organized, professional, validated manner.
– L.
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Question
I just subscribed to SSD and am going to start the Bodyweight I Training since it does the “Combat Chassis” because I will be doing some long, but non-technical, hiking. I am not out of shape but not in shape so I was looking through various plans and think this is the right start for me. I have one question though. I regularly go snowboarding. I will be snowboarding sometimes on a Friday (so one of the days it is scheduled for a workout) through Sundays. Do you recommend I push back the Friday prescribed workout till the day after I finish boarding? Or should I do a judgment call and scale back the workout depending on how burnt out I am from snowboarding. Its mostly lower body so if one of the days prescribes upper body I would do that as it says…but I don’t want to overdo it if that is possible. Your advise is greatly appreciated 🙂 Hope to hear from you….this isn’t a regular occurrence but I anticipate it happening twice before I finish the program.
Answer
First – I’d recommend Bodyweight Foundation instead of Bodyweight I. Bodyweight Foundation is simply more recent/updated design.
Second, you’re gym-based training is designed to improve your outside performance. Part of this means don’t allow gym-based training to make you so sore or fatigued you can maximize performance outside.
So …. I’d recommend total rest the day before your ride (Thursday or Friday).
Then, follow the training sessions in order …. don’t skip ahead. If the first week you ride on Saturday/Sunday, take Friday total rest and just complete the first 4 sessions in the plan (Sessions 1-4). The following Monday, start with Session 5, etc.
– Rob
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Question
Hey Rob thanks for taking time to look over this email. I’ve signed up for a subscription to your site and find myself overwhelmed by great options. I’m hoping you can point me down a training path. Having read plenty of reviews and talked to individuals who have used your plans to great success I would prefer to trust your wisdom than my own on this.
Here is a little background on my fitness. All through high school I focused on video games and pizza. I managed to graduate weighing 300 lb and bench pressing 135lb, go me. In college I got sick of being fat and started working out and got into pretty good shape, I would fluctuate between 190 and 210 lb wearing size 36 pants. In the ten years since them I’ve mainly worked out enough to stay around that weight but my body weight to strength ratio was always pretty poor. Any time I focused on strength I’d put on too much fat and any time I focused on fat I’d tend to loose muscle.
For the last year I started getting more serious about fitness. I worked through the go-ruck challenge training program they provide and then have been with a crossfit gym the last 6 months. I’m probably at the most balanced between strength and endurance ever. I work in an office and spend most of the day sitting but the work is flexible so I can make time to train once or twice a day as needed. I work as a auxiliary deputy and enjoy hiking (the area around Arkansas is pretty flat so no mountaineering). The operator ugly test seems to be a great blend of measures related to those two hobbies so I’m using it as a personal test/goal.
All that info to explain my three main goals:
1. Get at or below a 35″ belt size
2. Get at or below 200lb
3. Get a “good” level score on the operator ugly test whatever my body weight is
Here are my current stats:
Weight 210lb
Belt size: 37″
Height 6’0
Operator Ugly scores:
Front squat 6
Bench press 15
Hinge/dead lift 11
Sprint Intervals 31
Strict pull ups 7
SBGU 74
3 mile 25lb run – 28 min
I know diet is essential for the belt size and weight loss goals. Where I’m hitting a road block are what sessions or plans would be best to follow and the order. So, if you have time to point me down the path for work outs it would be greatly appreciated.
Answer
Straight away I’d recommend you use your Operator Ugly score and complete the Operator Ugly Train Up plan – you have access to it with your subscription.
This training plan uses your assessment results for it’s progressions – and this way automatically scales to the fitness of the athlete.
As well, it’s no joke. It’s super intense.
Follow Operator Ugly up with Rat 6 Strength – another of the plans you have access to.
After Rat 6, jump on Fortitude, then Valor.
Fat/weight – 90% of this is diet. Eat clean and be patient. Here are our dietary recommendations: http://mtntactical.com/inside-strong-swift-durable/frequently-asked-questions/#nutrition
Questions?
– Rob
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Question
I’ll be attending Winter Mountain Warfare shortly and wanted to pick your brain.
Rations are provided, you know the basic foods a military ration consist of. Is there any foods to gravitate to or stay away from being that I’ll be rucking miles a day, climbing, in the teens to twenties for temp and in the mountains around 1500-4000 ft in variation.
Also, if I can bring some last minute pogey bate what would you suggest?
Thanks again!
Answer
In general – pound carbs and fat.
I’m not sure if it’s possible on your course, but regular event nutrition supplementation makes a huge difference. In other words, shooting an energy gels every 45-60 minutes when you’re moving – or as often as possible – will pay big dividends in energy and performance. Gels can be messy, and Gu makes energy chews which do the same thing.
You can also drink calories, by mixing in gatorade, or another mix with your water. Hammer Nutrition makes a great product – Perpetuem. Gu Roctane also works really well Drinking calories is a which is a way to stay hydrated and refuel at the same time. At a minimum, put a hydration drink tab in your water for electrolytes.
Another recovery shake I’ve used in the mountains is Surge Recovery from biotest.
In terms of hard foods, Clif bars work for carbs, and one of my favorites are Probar Meal Replacement bars and Honey Stinger Waffles (light and bunches of calories). For fat, it’s hard to beat a handful of almonds in the mountains.
Finally, drink. When it’s cold, you won’t feel thirst like normal – but you’ll still be losing water. Drink at every stop.
– Rob
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Question
I was wondering if you have a list of extension exercises as i am incorporating the FIRE sequence in my programming and havent found a lot.
Love your work
Answer
It’s important as you apply our programming theory that you don’t get caught up in our exercises also. The overall theory and approach is much more important than the exercises you plug in.
So – as you look to find and apply exercises to fit the programming, certainly search and ask about our choices, but I also encourage you to search other places, also. I do this myself, frequently, – most recently for suspension exercises to plug into our new Bodyweight Build plan.
That being said – extension exercises are harder to find than Flexion, Isometric and Rotation (FIRE).
Extension exercises:
– 20/20 Standing Founder
– 20/20 Low Back Lunge
– 20/20 Kneeling Founder
– Face down back extension
– Hinge Lift
– Good morning (standing, loaded with barbell, sitting)
– GHD Back Extension (loaded and unloaded)
– KB Swing, DB Swing
– Hip Lift (shoulders on a bench)
– Superman hold
– Virtual Shovel
– Rob
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Question
Hi Rob, I’m looking to purchase one of your training programs but not sure which one will be best for my objective. I’m 42 yrs old with my longest run at this point in my training being 9 miles. I’m looking to compete and do well in 10 mile obstacle races with a strong emphasis on grip strength. I have a little over 12 weeks before my first race and would greatly appreciate your advice on what program you feel would be best suited for this type of adventure. Thank you for your time!
Answer
I don’t have a perfect plan for you. We have built a plan for a Spartan Sprint (http://mtntactical.com/shop/spartan-sprint-race-training-plan/), but not the other Spartan races. I do know that running fitness is the most determinate attribute for these events.
From what I do have, Humility is a pretty good fit. It combines bodyweight strength, weight vest/dumbbell work capacity, weightvest running and assessment-based distance running. The peak running distance at the top of the progression is 12 miles.
But Humility is only 7 weeks long. So here is what I recommend….
Weeks Plan
Fortitude combines gym-based strength training with military endurance – ruck running (45# pack) and distance running. It’s a great way to build strength for durability, while working on your endurance. Follow it up with Humility.
Both plans include bunches of pull ups, but you should also add in some focused grip work. Best, and perhaps most transferable is rope climbs.
2 days/week (Tues/Thurs), climb a 18-21 foot rope based on this progression. Use your feet as needed.
Week Reps Interval
1-2 10 1x Rope Climb every 120 seconds
3-4 10 1x Rope Climb every 100 seconds
5-6 10 1x Rope Climb every 90 seconds
7-8 10 1x Rope Climb every 80 seconds
9-10 10 1x Rope Climb every 70 seconds
11-12 10 1x Rope Climb every 60 seconds
Good luck!
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Question
I am looking at purchasing your run improvement plan for my wife and I. I have a couple questions for you before I do.
I (we both do) crossfit, but am thinking about dropping down to 3 CF workouts per week and doing 2-3 days of your run improvment plan workouts on the off days from CF.
My questions are:
Do you feel that the program will remain effective if utilized in this manner or would there be a better way to implement?
Also, do you think they two would compliment each other without a risk of over-training?
Answers:
1) It somewhat depends upon your incoming fitness. The issue would be overtraining, and or soreness – esp. if you haven’t been running. The plan begins with a 5-mile time trial, and deploys multiple intervals distances and paces based on your 5-mile time. If you find you aren’t making the prescribed interval paces, you’ll want to cut back on the crossfit sessions or add in rest days.
2) See above.
Better Option …. Valor (http://mtntactical.com/shop/valor/). If you’re gonna buy the ticket for our stuff you might as well take the full ride! Valor combines gym-based work capacity, and “speed over ground” based ruck running and running in the same, 7-week program. It integrates the two in the same plan for you.
If you go with Valor, you use a 45# ruck. Have your wife use a 25# ruck.
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Question
I heard about your programming this morning from one of my running buddies. I am planning a trip to Nepal to trek in the Himalayas. I have trained with Crossfit for the last 2 years (Brand X for the past 8 months) and have been running for 5 years, completing 3 marathons and a 30-mile ultra (along with a handful of halfs and sprint triathlons. I trekked in Nepal 3 years ago. I am interested in what you have to offer for mountain training. I have access to gym equipment (barbells, etc.) but not to a climbing/bouldering gym. What are your recommendations for me in regards to the plans you have to best prepare me for my trip, which occurs in March?
Answer
For the rucking in the plan – which prescribes a 25# pack – carry the same load in your pack you’ll carry in Nepal. Unless it’s less than 25 pounds. So – if you plan on a 55# pack in Nepal – use 55# for the rucking in this plan. If you plan to carry 15# – use 25# for the rucking in the plan.
Add in a long Saturday run at “easy” pace – using the following schedule:
Week Distance
1 6
2 7
3 8
4 9
5 10
Begin the Peak Bagger Plan 6 weeks directly before your trip.
– Rob
Question
First, let me reiterate how much I love the one-leg injury program. I’ve used it after multiple knee surgeries with good results. Probably the best part is that it’s a definite plan for doing something, even if that something is (of course) not the same as full tilt training. It helps me stay sane.
To my question – I’m having ankle surgery next week (1/12) and am recovering from knee surgery (11/25) and a bone bruise on the other side.
I don’t think my knee surgery leg is going to be able to handle the one-leg program to start. Maybe later. I probably won’t want to do anything other than pushups and grip work for the first week, I imagine.
But after that, where should I begin? I really have no idea. I figured out I can do hip hinge exercises (KB swings, clean, snatch) while kneeling on my knee scooter, so I’ll probably start there.
Just curious if you’ve had athletes in a similar position, and then what they did.
PS- can’t wait to have the requisite connective tissue to get back to your more aggressive training. Also looking forward to attending a programming course at some point in the future.
We’ll I don’t have a ready-made program for you. In terms of your legs …. most important is not pushing it to re-injury. The issue with your knee surgery my not only be flexion, but also loading – so even loaded hinging and swings might not be possible for a while.
You can do swings, kb clean and presses sitting on a bench – I have athletes do this.
Upper body and floor-based core work can keep you busy, too. We’ve got several core-only plans if you want some structure and progression.
Cardio? – arms only rowing is something we’ve done before – as well as one-leg rowing. Arms only airdyne is killer (so is one-leg airdyne). And there’s also arms-only swimming.
– Rob
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Question
First off, great work. I have a bachelor’s in Kinesiology and have done some training so I appreciate the time that goes into this stuff. I’ve heard nothing but good things about your programming from people in “the know”. I’m starting my sixth year at my cities police department and will be going out for the SWAT team. At my department its not known when the next competition(selection) will be. The earliest could be 4 weeks up to a few years; but probably about 6 months.
What would you recommended as far as training? I have been hitting the gym pretty hard in the last couple months in preparation, doing mostly body weight stuff. The physical part of selection consists of a couple different obstacle courses (POPAT- running and moving for about 3 minutes)(RCMP PARE and ERT courses- I don’t know much about these). The tests are Max pushups(continuous) Max hand to knee sit ups(60s) Max pull ups, Max dips. All of the tests are done with about thirty seconds of rest between them(after running the POPAT).
I’m the kind of guy that would like to Max out the tests but with selection date unknown its been tough to program. I guess I’m just looking for some guidance as to program to start with. I was planning on doing the SWAT selection first and then re-evaluationg and working on anything that I was lacking at that point. Thoughts?
Answer
We’ll both know more when you get a date for selection.
– Rob
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Question
I have submitted my packet for Army SF and expect to be starting the Q course in late summer to mid-fall of this year, 2016.
My overall goal is to complete the Q course and eventually go on to Delta as soon as I can.
You have some packages that address each selection individually and several that combine them.
I am just trying to decide which one I should go with.
I currently train 5-6 days a week, and train 2 a-days 3-4 of those days.
Here are my numbers:
27 years old, turning 28 in Feb of this year
5’11”
205lbs
6min mile
I can easily ruck 4mi with 65lbs in under 60min
163 on operator ugly and finished 3 mile run with kit in 29:15
400lb back squat
300lb front squat
300lb bench press
Any advice, suggestions, and/or recommendations would be greatly appreciated.\
Answer
I’m guessing you’re attending selection this Spring.
If so and you have time, complete Fortitude leading into the RBSTP.
Questions?
– Rob
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Question
I’ve finished up completing your Fortitude strength workout. I was looking to change up my training regiment, but I was still looking to stay around a strength focus.
Just about myself: I am a soldier in the US Army, and a quartermaster assigned to the 10th Mountain brigade. If you could point me towards any programs that will best fit my training goals and keeping me in shape for the Army will be appreciated.
Answer
Two options:
357 is an older plan, more general and gym-focused, but deploys complementary short, work capacity efforts after the heavy lifting to elicit the hormonal release effect.
Resilience represents some of my most recent strength training theory, with a more tactical focus – specifically the “combat chassis.” It also includes a weekly ruck.
– Rob
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Question
I’m eyeballing a couple of plans and would like a little extra help. I used to guide for RMI, we probably know a few of the same people. I’ve done a lot of work on Rainier and two summits of Denali. I now am married and live in Kentucky and still have climbing and skiing plans. I haven’t been very consistent over the last couple years and have put on a few extra pounds. I’ve got a number of ski trips this spring, but specifically the Haute Route in late spring. I’m doing a bunch of weight loss/ general conditioning training right now, a la Steve House’ book. I like the look of your backcountry ski training program. Is there another plan I should get to carry me into the BC plan? Should I just keep doing what I’m doing until 6 or 7 weeks out and then do your plan?
Any help would appreciated.
Answer
Definitely the Backcountry Ski Plan directly prior to your trip.
Couple options between now and then.
1) Subscribe to the website and follow the Mountain Base training sessions. These are the day to day training I design for all around mountain athletes.
Note – these Mountain Base sessions include climbing fitness, and assume you have access to a rock gym or are training in a rock gym with a general fitness training area.
Both these plans include strength, work capacity, core, and endurance efforts.
Questions?
– Rob
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Question
I just subscribed to SSD and am going to start the Bodyweight I Training since it does the “Combat Chassis” because I will be doing some long, but non-technical, hiking. I am not out of shape but not in shape so I was looking through various plans and think this is the right start for me. I have one question though. I regularly go snowboarding. I will be snowboarding sometimes on a Friday (so one of the days it is scheduled for a workout) through Sundays. Do you recommend I push back the Friday prescribed workout till the day after I finish boarding? Or should I do a judgment call and scale back the workout depending on how burnt out I am from snowboarding. Its mostly lower body so if one of the days prescribes upper body I would do that as it says…but I don’t want to overdo it if that is possible. Your advise is greatly appreciated 🙂 Hope to hear from you….this isn’t a regular occurrence but I anticipate it happening twice before I finish the program.
Answer
First – I’d recommend Bodyweight Foundation instead of Bodyweight I. Bodyweight Foundation is simply more recent/updated design.
Second, you’re gym-based training is designed to improve your outside performance. Part of this means don’t allow gym-based training to make you so sore or fatigued you can maximize performance outside.
So …. I’d recommend total rest the day before your ride (Thursday or Friday).
Then, follow the training sessions in order …. don’t skip ahead. If the first week you ride on Saturday/Sunday, take Friday total rest and just complete the first 4 sessions in the plan (Sessions 1-4). The following Monday, start with Session 5, etc.
– Rob
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Question
I am currently doing the operator sessions and am Active Duty Military. Quick question, I’m used to a lot of work capacity can I do the operator session in the am and Crossfit in the PM? If not what I can do to get 2 workouts in For the day? Also for the rucks for threshold pace what should a good pace be? I’m averaging 11:00 pace. Finished today at 35:04 for 3.18 miles. Thanks for the help!
Answer
Certainly you can double up if you like – Just watch for over training.
Ruck Time – We’ve had lab rats run in the 9-9:30 range for 3 miles, and 8:30 for 1 mile. I generally run 11-12 min/miles at 40# or so.
I think you could push it some.
– Rob
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Question
I am currently doing the busy operator program and I will be attending the police academy in March. I was wondering if the busy operator series would be good to help me prepare for the police academy or would I be better off going with another program. I don’t know exactly what to expect at the police academy because everyone I have asked won’t tell me. So, unfortunately I don’t what to expect or train for. If you have a specific program to help me prepare for the unknown it would be a great help.
Thank you for your time,
Answer
Don’t be fooled by “bodyweight” – this plan is no joke, includes bunches of bodyweight work, as we’ll as work capacity efforts and progressed running.
-Rob
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Question
Good morning, and Happy New Year! I’m writing today to ask some advice from you, as you’ve never steered me wrong. I’m heading to Army OCS after six years in the Marines, and I wanted to ask your advice. I leave in two months (early March) and jump directly into the OCS portion, avoiding the return to boot camp. In preparing, I have been working a schedule that resembles the following for the past four months.
Monday: 5×5 Squat, 5×5 deadlift, weighted lunges, leg press, 3 Mile IBA run
Tuesday: 5×5 Bench, RPFT pushups, dips, weighted pull-ups
Wednesday: Varied Kettlebell Work and Circuits (10-15 min duration), 500 Y Swim
Thursday: 5×5 Squat, 5×5 deadlift, weighted lunges, leg press
Friday: 5×5 Bench, RPFT pushups, dips, weighted pull-ups
Saturday: 3 Mile IBA run
Sunday: Rest
I am not working right now, and therefore have a lot of time on my hands to train. I would like to start doing 2 workouts per day, but I have no idea what to add, or how to structure such a program. My runs are my strength, as I am clocking sub 25:00 times on my IBA run after leg day, while I only squat 185×6, bench 185×6, and deadlift 315×4. So I know my strength needs some drastic improvement, especially as Ranger School is part of the Infantry Officer pipeline (my intended path) but is basically a year from now, so I have time to get better.
Right now I am cycling back and forth between 5×5 and 5×3 on the big lifts to make strength gains, with 2 weeks of 5×5, one week of 5×3, then returning to 5×5 to start anew. I realize that needs to shift with OCS imminent, and that with 2 workouts per day that it may not be the right training methodology anyway. Can you offer any guidance as to the right way to cycle multiple workouts per day into my training without risking injury or overtraining?
Also, I had a curiosity question. I have taken operator ugly in the past, and always wondered why the IBA run didn’t get calculated into the overall score. I’m biased because it’s probably my best event, but I did think it curious that there wasn’t some kind of scale for the fast guys to regain some of the points they may have missed out on that the strong guys don’t.
Answer
I can’t program for you individually. In general, I’d say your current programming needs significantly more and longer unloaded running, and some rucking.
Think of strength training as a durability “buffer” – stronger athletes are simply harder to injure. However, there is a diminishing point of returns at some point – where additional strength training only makes you better at moving the barbell – and doesn’t transfer to outside the gym performance or durability.
In terms of planning, I’d recommend our Army OCS Training Plan as a guide.
IBA Run? We’re moving in that direction – we did this for the Alpinist Fitness Assessment training plan – set up a scoring system for the long run in that assessment.
– Rob
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Question
First, thank you for taking the time to read this e-mail and hopefully help me find the right training program for my goals and training limitations. A little background about me:
Scholarshipped swimmer at a D1 school— circa 2002
After swimming…
Switched to Ultra Running, completely 2x 50 milers and 5x50k’s and over a dozen 25k’s
Avid Backcountry skier and climber
In May while I was training for 50k I was experiencing a lot of back pain and an MRI revealed that I have severe disc degeneration from my L2-L5. I was told running was no longer a viable option. For about 6 weeks, from the end of May-July I was very inactive because my pain was so severe and hinder much movement. I have done extensive physical therapy to strengthen my core and hips and it has gone well. However, I had some other issues I was dealing with and needless to say that has kind of lead me into a spiral of inactivity and poor eating habits… ultimately leading to me gaining 12 pounds and getting soft and squishy. I feel like my back and my head are finally at the point to get serious again and train toward some goals.
Here’s where I would like to go with my training:
Build endurance, build strength, tone/lean up
– I want to prepare and train to do the Full Exum on the Grand in a day—mid July (depending on snow)
– Get back to leading 5.11 sport
Generally I just want to gain that endurance back for big days in the Alpine.
Do you think this is possible? Can your programs help me get there and be modified to change high impact activities to something lower impact that would produce similar results? Thanks for any input and suggestions you have for me.
Answer
My concern with you first is your back. You’re note you seem to indicate you’re ready to start training, but at the same time it’s not clear if you’ve been training some already.
This plan will help build your low back/core strength, and begin to increase your overall fitness.
Bodyweight Foundation is an assessment-based training plan – so it automatically “scales” to the incoming fitness of the athlete. It’s no joke on the strength side, and includes distance running.
If you feel your back is solid, and you’ve already been training – jump right to Bodyweight Foundation.
For your Full Exum trip, I’d recommend the Alpine Rock Climb Training Plan (http://mtntactical.com/shop/alpine-rock-climb-training-program/) beginning the 6 weeks directly before your Grand trip. This plan includes focused lower body and endurance work for the approach and return trip, as well as rock-gym based climbing training.
– Rob
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Question
Just got green-lighted from a left tibia level 1 (minor) stress fracture, and am reaching the end of my rehab. I have the goal of going to SFAS this October, completed your SFAS-prep ruck based selection workout prior. At this stage would you recommend the post rehab leg injury training circuit, followed by the on-ramp program, or could I just go to the on-ramp program? I’ve been out of the cardio world since August with the exception of my rehab runs over the past month. I lightened my lifting to take some stress of the leg as well, but maintained everything else.
I was planning on doing Valor and Fortitude after the on-ramp prior to the SFAS-prep program squeezing JRTC in there somewhere. Would you recommend that path or working instead on the run improvement and ruck improvement programs? I want to avoid re-injuring myself trying to make up for lost ground prepping for Selection.
Thanks for the assist.
Answer
Since you’ve already been lifting and running, start with OnRamp – and see how it goes. Be smart and cautious this first few weeks.
– Rob
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Question
I did 2 of your training plan in the past the backcountry skiing one and the 8 week kettle bell one. Now I am looking to do a trail triathlon this summer. I know that swimming is gonna be my weak point. Bike and run I know I can squeeze in my schedule. I am also a pilot in training in the RCAF and apparently the next phase of training in really time consuming. Therefore I need your advice on to what plan would be best.
Answer
We don’t have a specific triathlon plan. From what we do have here are a couple options:
Swimming only- a way to put some focus there.
– Rob
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Question
Thanks for all you for the support you provide the military community. I have a question regarding running in combination with the fortitude plan. I recently have come off profile of a TBI and a broken leg. Since then I have completed the ramp up plan and have seen gains but my running endurance is abysmal and I don’t think I can get through 8 miles like the training in the run improvement plan. What would you recommend for a plan/ schedule to augment fortitude?
Answer
Options:
1) Replace the rucking in Fortitude and replace it with running. This should be plenty, with the rest of the leg work you’ve got going. However, Fortitude is not a rehab plan – it’s full on. I’m not sure where you are in recovery, but if you’re just coming back, I’m not sure it’s appropriate.
Couple other Options:
– Bodyweight Foundation: http://mtntactical.com/shop/bodyweight-foundation-training-plan/ – intense, but bodyweight focused, and includes progressed running.
– Rob
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Question
Doing your skinny guy program. Quick question: have shoulder issue that makes bench press with a barbell painful and causes injury to get inflamed. I have been subbing barbell for dumbbells. See any issues with that?
Over all the program is going well. Is much harder than it looks, mainly on leg day. A real shock to the CNS.
I am deployed and have two weeks left in the skinny guy program. Looking at doing doing another strength/mass program. Was thinking Atlas Strength/Hypertrophy or Maximus Strength and power training. I know they are made for high schoolers (I am 32) but they seem solid. Thoughts?
Answer
It’s okay to sub dumbbells for the barbell.
– Rob
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