One Bad Apple ...

About the worst thing you can do when it comes to working out and dialing in your nutrition is - GUESS.  At one end of the spectrum, guessing about how to adjust portions, weights, reps, time and/or rounds costs you efficiency if you get one (or ALL) of them wrong.  Being very deliberate about storming your nutrition and workouts helps you to make faster progress.  At the other end of the spectrum, anyone who guesses wrongly about any or all of the principles above will likely be subject to some rather harsh penalties, in terms of, injuries and setbacks.  Those alone are good enough reasons to keep track of workouts and nutrition.

Wanna know something worse than not making progress, or becoming injured?

It is becoming successful and NOT knowing how you did it.

Think about it.  What if you changed 3 things about your diet and/or workouts - AND IT WORKED! Your body, fitness and health jump to a whole new level of success.  What do you know?  Which thing was it that made the difference? Was it all three?  Was it two of the things?  Was it just one of them?

The problem is, whatever you are doing now will need to adjusted in the coming weeks, months and years. Your fitness and health won't stand for stagnation.  It's the nature of this beast.  What you don't want to do is UNDO the thing(s) that is(are) working for you. Which is all fine and good as long as you know what they are.  If you don't - you are back to square ONE, man.  

Most people would say, It's cool. I'll just keep making changes to ALL THREE of the things. That worked fine the first time. 

Seems like a good plan too, but one thing we all come to learn about health and fitness is where one good thing giveth, another good can taketh away. 

The only thing your body hates worse than stagnation is inefficiency. Participating in ONE inefficient thing will eventually rob success from all other fruitful pursuits. Truly, one rotten apple does spoil the whole barrel.

It's bad enough not to see much progress when you are putting in real time and effort.  It's worse to backtrack and have to start all over.

DOMS, DOMS, DOMS, DOMS!

Studies don't agree on the effectiveness of ice baths. 

Studies don't agree on the effectiveness of ice baths. 

by Neil Anderson
 

DOMS  = Delayed Onset Muscular Soreness - It is the pain and muscular stiffness felt in muscles hours to days after strenuous exercise.  The pain is felt most strongly 24-72 hours after exertion.

On the Monday following Thrust-O-Rama, this seems like a timely write-up, so let's go over it.  Let's go a little deeper than we've gone in the past. It stands to reason, if we know more about muscle soreness we'll be better armed to prevent and deal with it in the future. 


What is muscular soreness?

We aren't really sure.  We have a lot of theories about it.  We are fairly sure we know the causes (GPP!).  But, scientists aren't solid on the mechanisms - yet.  Not reliably.  The cool thing is, they've made a lot of progress toward understanding it.  They've even debunked some commonly held beliefs about DOMS that most of us hold dear (It's probably not lactic acid - but we'll get into that).  We've also learned how to better treat it.  More than anything, we know which exercises and activities are most likely to cause it.  Let's start there. 


Why do we get DOMS?

GPP man!  Seriously.  GPP is designed for max efficiency and effectiveness.  This requires we do the movements which are most beneficial.  Which movements are most beneficial?  Natural movements.  The ones we do in real life.  The ones that include ECCENTRIC contractions. 

An eccentric contraction is where your muscle elongates, in a controlled manner, under a load. Think lowering a biceps curl slowly.  Lifting a load, or shortening the muscle has a different name.  It's CONCENTRIC. Think raising a biceps curl.

Now the thing is, ECCENTRIC contractions are thought to do several very notable things.  

1 - They help you control movements (Otherwise you'd be all gas pedal and no brakes).
2 - They are the primarily responsible for strengthening of muscles.
3 - They cause most of the DOMS.

Yep, two goods and a bad.   

So, I just need to avoid ECCENTRIC contractions and I get no more soreness?  Maybe, but you have to finish the sentence.  You'll need to tack this on:

... and not be as healthy, functional, or strong as I'd like/need to be.   


What is the mechanism?

As I said before, the mechanism of DOMS is not well understood by science.  Not reliably. But there are 3 main theories (used to be 4) for why intense activity causes stiffness and soreness. 

1. Microtrauma - This DOMS theory points out that after intense eccentric exercise, microscopic lesions at the Z line of the muscle sarcomere occur. 

Here is the thing, you can't say "small tears in the muscles" like most of the meatheads down at the popular gyms are saying.  It's incorrect.  The tears are microscopic and only occur to parts of the muscle cells.  "Small tears" would likely cause scar tissue and other types of damage.  If done often enough, it would render muscles immobile and mostly useless.   

2. Enzyme Efflux - This theory suggests, accumulation of calcium in a damaged muscle (from intense activities) is thought to slow circulation to muscle cells. This causes further build-up of calcium and is thought to activate proteases and phospholipases which break down muscle protein. This causes accumulation of histamines, prostaglandins, and potassium which lead to inflammation and pain. 

3. Nerve Irritation - This theory is evocative, but is weakly researched.  Temporary swelling in the muscles due to increased blood supply and lactic acid accumulated during activity and is thought to irritate the nerve endings within the muscle cell, damaging them slightly.  Once the nerve endings are irritated, thy become inflamed and painful.  It is thought that there is a delayed effect here. That it takes time for the pain to set in because the damaged nerve endings take time to regenerate. Only after regeneration (24-72 hrs) do they transfer the pain. This might be closely correlated to why it takes most of us 24-72 hours to become sore from a workout.  


The Debunked

Lactic Acid Build Up - We used to think that the build up of lactic acid (focus on the word 'acid') during intense activity was toxic to the muscle cells.  That it literally burnt the cell from the inside and contributed to the pain and swelling of DOMS. 

This theory has largely been rejected by most scientists and trainers.  We understand lactic acid better now. We've learned that it doesn't linger in the cell or blood stream as long as was previously thought.  Scientists have also done studies showing that concentric movements (cycling, swimming etc,) cause just as much lactic acid build-up within the muscle as eccentric/concentric activities.  Yet, cycling and swimming don't cause DOMS to nearly the same extent, if at all.


So, which is MOST responsible?

It's weird.  A lot of folks do a lot of arguing about which of the above is most responsible for DOMS.  I'm personally going with - ALL OF THEM. It wouldn't surprise me if there were more too.  So, I'm leaving room for new discoveries related to DOMS in my way of thinking for future enlightenment. 

It occurs to me, the more we know about DOMS, the more we can avoid it.  It also occurs to me a little bit of it is necessary for improved health and fitness.  We've emphatically been on both sides of the soreness issue.  Years ago, we thought it silly, needless and wasteful to become sore from a workout.  Back then our clients weren't nearly as fit, functional, capable, or as injury free as they are now.  They just plain weren't as healthy. 

Crap.  That couldn't sound more depressing, right?

How can we prevent DOMS?

Easy. Start with slow movements, low volume and light intensity. Build up gradually.

There are numerous studies that show Static Stretching and Warming Up don't prevent soreness.  Here is a couple of them:

High, DM; Howley ET; Franks BD (December 1989). "The effects of static stretching and warm-up on prevention of delayed-onset muscle soreness.". Res Q Exerc Sport. 60 (4): 357–61

Herbert, R. D.; De Noronha, M. (2007). "Stretching to prevent or reduce muscle soreness after exercise". In Herbert, Robert D. Cochrane Database of Systematic Reviews.

Empirically, I've never known stretching (before and/or after) to garner much relief.  I'd personally never rely on it alone.

We've written many articles on how to prevent and treat muscle soreness.

Should I Workout Even If I am Sore?
GPP Soreness Scale
"Shredder" Aftermath

We'll continue to share more as we learn more.  For now, it appears PREVENTION seems to be your only hope.  Once you've got it, you're doomed to suffer through it to the bitter end.  Well ... that may not be entirely true.  There is one OTHER thing that might help.  

More EXERCISE.  

I know, it's counter-intuitive to go right AT something that hurt you once.  But exercise is cool that way.  More of it (with limits) seems to be the only thing that is able to prevent future bouts of DOMS.  And due to an effect called exercise-induced analgesia, exercise is the only proven (non-drug) method for temporarily suppressing soreness. 

Why Stack Workouts?

We were pretty hard on your legs last week.  We do this. Sometimes we stack types of workouts in an effort to create a specific effect.  The effect we were looking to put onto you last week was more squatting leg endurance.  So we squatted.  A LOT.  

We think stacking workouts is extremely healthy.  We also think it is very natural.  While the rest of the world is resting muscles (legs, back, chest, shoulders, biceps, triceps, abs) for 48 hours after working them, GPPeeps are making astounding gains in health and fitness by stacking one, several, or even several weeks worth of the same types of workouts together.  Sometimes back, to back, to back.  Why?

It's how we (humans) act in nature.  

In the natural world (many of us don't entirely live in it anymore), things happen in seasons.  During certain seasons you would be very physical in the SAME ways for days, weeks, or even months at a time.  For example, in Utah sometimes we get snow storms for several days at a time.  During these snow storms, many of us find ourselves participating in the very rigorous, physical activity of shoveling snow.

Snow shoveling is every bit as physically demanding as ANY workout you'll experience at a gym.  Yet we don't really think about resting our bodies after shoveling out from a snow storm for 48 hours as "they" suggest, right?  We don't really have that option when another foot of snow is dropped overnight.  Where heavy snow happens often, people become very strong and fit from shoveling snow day after day.  Your body is genetically programmed to gain health in these same ways - day after day, week after week, month after month.  It is a farce to think that you have to rest it as often as the fiterati would have you do.  

Active Rest is Best

How should you rest between sets?  It looks like the best advice is - ACTIVELY! 

Staying mildly active (light jogging, jump rope, cycling) between sets of intense exercise will increase your max output during the work phase.  With a workout like today's, higher intensity = higher gains and benefits. 

It was discovered recently that cyclists who pedaled at 30% of max intensity during the rest phase of interval training sessions cleared lactate faster than those who didn't.  Their max power output was much higher as a result. 

Keep in mind that, many times, a 2 min rest during a good workout can degrade quickly (talking, lack of focus) into a 45 minute runaway slack job if you are not careful.  Stay on the clock today.  And try being more active between sets.  Record your findings.

Yes, We Still Core!

A strong core is essential to your health and development.   It is primarily responsible for the astounding results we see in strength gains and overall fitness at GPP.  We have observed that GPP training prevents injury and advances healing for those with a weak core.  It also looks good on!  

Couples that core together ...

Couples that core together ...

While the rest of the world has moved passed specifically training the core, GPP still embraces focused emphasis on core training for its unique effect on our health, fitness and appearance. The popular present day mantra of the health and fitness industry is that one need only to move in effective ways and the core will take care of and strengthen itself.  This is a risky approach.  We have learned that strength gains in the legs and arms will quickly outstrip one's core strength.  This is especially true for those who don't directly train their core.  This compromises your ability to stabilize the core during certain fundamental movement (squats, dead lifts, cleans, jerks, high Sums, KBs, etc.) making those fundamental movements more dangerous to perform and putting you at higher risk of injury. 

We feel a more straight forward (direct) approach of abdominal/core training stimulates more strength and ultimately yeilds higher benefit with less risk of injury.  Oh, and did we mention - It looks good ON?!   

Snakes of Fitness

Why does GPP advocate the "snaking" pushup? 

One of the problems with most of the professional exercising world is their refusal to see benefit in a movement that isn't related to the original intention of that movement. 

For example.  Many exercise professionals cannot see ANY other reason to do biceps curls, other than to build very large biceps.  Classically, building very large biceps has to be done with strict form.  However, by swinging a biceps curl, you can work other parts of the body.  Yes, this will take somewhat away from the goal (if you had it) of building massive biceps, but it will add health and fitness to other regions and systems.  Namely your core and nervous system. It does this in ways which are hard to simulate.  In other words, there are no other moves we can use (situps, legups, etc.,) which can work these regions and systems as effectively as swinging a biceps curl. 

Once you realize this, it makes swinging a biceps curl - suddenly very cool!   

Back to our original point about snaking pushups.  What the greater exercising world generally misses is the fact that most exercises can be altered from their original forms to yield other healthy benefits to the user.  These benefits are every bit as important (more-so in many cases) to your health as the intention of the original exercise.     

Snaking pushups yield benefits to the entire body (core, nervous system, endurance) that strict pushups can't - for most people.  This mandates our use of them.     

Declines Declined

"Incline pushups?  But, if your feet are elevated wouldn't that make it a DECLINE pushup?" 

It depends on which perspective you look at it from.  If you are looking at it from the exerciser's perspective, then it would be a decline because the torso slopes downwards (body declines). 

Problem is, we don't usually look at movements from the exerciser's perspective.  We usually (there are exceptions to every rule) look at movements from the ACTION'S perspective.  During the action of the incline pressing motion, the arms are pushing up and away (superiorly) from the shoulder line towards the head.  If you inverted the body and placed dumbbells in the hands of someone doing incline pushups, you'd see the exact same ACTION as an incline dumbbell press.  Therefore, we call it an Incline Pushup.

Clean Curls

Clean curls work best when you find a weight that is too heavy to pull from arms extended to arms all the way bent with strict form.  To do these right (after you are warmed up and have experimented with a few weights first), you should jump them to the "up" position.  DON'T lean back.  It puts too much strain on the low back.  Can cause injury.  Jump it instead.  Like a hang clean.   

From there, bring it down under complete control, maximizing the eccentric (negative) contraction of the biceps muscles.  It is best if you take 2-4 counts to lower the weight.  Remember, you are much stronger lowering the weight, so take your time.  If you can't lower it under complete control, you'll need to lower the weight.

Compound Movements First

It is always best to perform exercises which are most complex first.  Fatiguing your muscles, nervous system and/or metabolic pathways prior to performing complex movements can be detrimental to both performance and safety. 

Complex, or "compound" exercises can be defined as those which involve use of multiple joints, muscle groups and/or movement patterns.  Squats are good examples of a compound/complex movements. 

For example, on our Press/PushPress/Jerk workout - get a good warm-up (row) and perform several lighter sets of jerks before piling the weight on.  Next go to the pushpress exercise.  Then, form up on the OH presses.  Rest as much as you need between exercises and sets.  You should be fully recharged before attempting another set.  You only get 3 sets per exercise so each one must count to gain max benefit. 

Rep Speed?

Q: I get a little confused at the speed I should doing reps during timed workouts.  

A:  This was discussed briefly HERE, but there is more to know.  

Rep speed is important to your increased health and fitness.  We gain benefits from all different types of reps, done at all different speeds.  Even variable reps (reps that change speed in the same movement).  To the put the type of health & fitness onto you that GPP is known for, we have to deliberately change rep speeds often.     

Rep speed can become confusing during timed workouts.  It would seem to the uninitiated that timed workouts call for high speed reps.  This isn't necessarily true.  While rep speed is certainly a factor for improving health and fitness, understand that it is fairly far down the priority list in terms of importance.  The following are more important and should be considered first: 

  1. Safety.  Your first consideration with completing any exercise should be staying safe while doing so.  This requires experience with a lift.  Until you have been instructed in the particulars of an exercise and AFTER you have logged several hours under this specific instruction, you cannot be sure you'll be safe.  
  2. Range of motion.  A more complete range of motion (for any exercise) is most beneficial.  Repetitions done at higher speeds are usually done at the expense of full ranges of motion.  Before you increase the speed, or intensity of any exercise, first look to see that you are completing the entire range of motion (safely).  
  3. Exercise Volume.  There is no point increasing the speed of a movement until you can complete all the recommended reps.   
  4. Intensity.  After you understand movements and have gained experience performing them safely, and AFTER you are able to complete all the reps recommended for a given workout - THEN you should increase the intensity of your workout.  Speed is an effective way to increase the intensity of a workout.  However, increasing the speed of your movements is STILL down the priority list in terms of importance.  More important is: 
  • Decreasing rest times.
  • Increasing weight  (as recommended)

Only after you've done all of the above, should you consider increasing the speed of your reps.  Remember, high speed movements done for the sake of high speed has no place in fitness.  High speed movements done for the sake of improving health has purpose as long as it falls within the parameters of your specific workout and the guidelines above.  

Cardio Machines - A Position Stand

Cardio Machines - A Position Stand

We are not big fans of treadmills, elliptical machines or steppers.  Don't get us wrong, we love that they will help a person get healthier and obtain a modicum of fitness.  In the absence of ANY other way to improve health, these will do.

The problem is, the fitness you might obtain on one of these won't transfer.

You can spend hours and hours on one of these machines all winter long.  Come Spring ... 

Read More

Faster, or More Strict?

Derek:  ... My mind usually tells me to do the movements strictly, which I do. This costs me time on "the clock" which, in my mind is ok. So, with workouts like today (Burper), should I bag the strict push-ups and snake them, saving valuable time, or stay strict, or both? I'm feeling like I'm not doing it right...for some reason. Is the cardio benefit of snaking and speed more important than the strict movement on the push-up? Am I over thinking this? Have I lost my rudder?

It's only wrong if you have the intention of gaining one thing, while achieving the other. 

Lately, I've been working on my upper body pushing strength and some shaping (for vanity reasons). Because of this, I've been doing a lot more of my pushups and etc. strictly during workouts. 

The cool thing about GPP programming is most of our workouts yield the same results irrespective (within reason) of how you perform them. Like with today's workout, there wasn't much you could have done to get away from your heart pounding out of your chest and every region of your body (push, pull, squat, core) reaching high levels of fatigue. High heart rate and regional fatigue was paramount to this workout. As long as a person stays true to the premise of the workout they'll get most of the benefits to be gained from it. 

Knowing this, it becomes possible to build certain emphasis into a given workout. Someone working on push strength and shoulder shaping (vanity reasons) could slow down and  form up on pushups and OHs without losing the over-all benefit of the daily programming.  Even when forming up isn't called for in the workouts.

In other words, each workout is open to your additions and subtractions based on what you want most out of your workouts.  I suggest reviewing your strengths and weaknesses and doing some micro programming of your own inside of each workout. We (trainers) are not only open to that, we encourage it and stand ready to help you make adjustments that will keep you within the intended parameters of each workout.

What is the Best Shoe for GPP?

What is the Best Shoe for GPP?

I doubt there is a "Best Shoe" for meeting the needs of GPP workouts.  At least, I haven't found one (yet).  Just when I think I have the perfect shoe for all the different types of workouts we do, it lets me down in one way, or another.  It brings me to the conclusion that, either I need to become less picky when selecting shoes for GPP workouts, or make sure I have several different shoes on hand (sometimes at the same workout) to serve my needs better.  Frankly, since the former doesn't suit me.  I am more likely to do (have done!) the latter.    

If there WAS a best shoe option for GPPeeps it would have the following qualities:​ ...

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Why Tabata Training?

Why Tabata training?  It's easy.  In THIS  landmark study from 1996 Tabata protocol (there were several tested.  It's where we get the :20s "on" :10s "off") was compared to "regular" training protocol.  

In the "regular" study, participants did 60 minutes per day on the stationary bike at a regulated %70 of their VO2 max.  This was (still is by most experts) considered the best intensity for increasing fitness.  After 6 weeks, they found:

-Anaerobic capacity did NOT CHANGE.
-VO2max (aerobic capacity)increased by 5 ml.kg-1.min-1.     

Using Tabata protocol (outlined above) for 4 min per day /5x per week for 6 weeks they found: 

-Anaerobic capicity increased by 28% (amazing incr by ANY protocol).
-VO2 max (aerobic capacity) increased by 7 ml.kg-1.min-1.
 

The results have been so astounding, there are still "experts" in this industry that don't trust the numbers and won't use the protocol.  They figure there is "NO WAY" one could get those increases in just 4 min/day.  At GPP we have used "Tabatas" for years and years.  We have proven the protocol (as if we needed to) over and over.  

Results are astounding with "Tabatas."  Pour your heart and soul into them (if, and when able) to get the most benefit. 

A Word on "Core" Training

"WIPED"

4 rounds on trainer's count.

20 cross body curls L 15/20
20 single high sumos L 15/20
20 single triceps kickbacks L 15/20
20 cross body curls R 15/20
20 single high sumos R 15/20
20 single triceps kickbacks R 15/20
20 wipers

Post Rx (or reps missed) to comments.

--------------------------------

This is one of those all abs workouts that is unique to GPP programming.  It's confusing to outsiders because they see the biceps, triceps and etc., and think upper body shaping.  Well, it IS a good shaper, but that isn't the intention.  Whenever you see workouts where we go unilateral (one sided) we are generally, seeking the effect that it has on your core.  

A strong core is essential to your health and development.   It is primarily responsible for the astounding results we see in strength gains and overall fitness at GPP.  We have observed that GPP training prevents injury and advances healing for those with a weak core.  It also looks good on!  

While the rest of the world has moved passed specifically training the core, GPP still embraces focused emphasis on core training for its unique effect on our health, fitness and appearance. The popular present day mantra of the health and fitness industry is that one need only to move in effective ways and the core will take care of and strengthen itself.  This is a risky approach.  We have learned that strength gains in the legs and arms will quickly outstrip one's core strength.  This is especially true for those who don't directly train their core.  This compromises your ability to stabilize the core during certain fundamental movement (squats, dead lifts, cleans, jerks, high Sums, KBs, etc.) making those fundamental movements more dangerous to perform and putting you at higher risk of injury. 

We feel a more straight forward (direct) approach of abdominal/core training stimulates more strength and ultimately yeilds higher benefit with less risk of injury.  Oh, and did I mention - It looks good ON?!   

Chinup Progressions

Every week we get letters or questions about how to progress to a kipping pullup.  Our first suggestion is to get a chinup (actually several in a row).  Building the strength to perform 3 sets of 5 chinups in a row will help to condition your body for the highly ballistic nature of a kipping pullup.  Kipping pullups place a high demand on the musculature and connective tissues of the upper body.  In order to stay safe while doing them, it helps to have a high level of strength and flexibility.  

Not everyone has the strength to do chinups.  But EVERYONE can build up to them.  Apply the suggestions below and it is only a matter of time before you have them.  Here are some steps to bulding up to doing chinups:

 

  1. Get lighter.  I know I'm preaching to the choir here, but every pound lost is a pound you don't have to carry above the bar.  
  2. Practice 2-3 times per week on non-consecutive days.  It is best if you conduct these practice sessions before your regular workout (you don't want to be too tired to give it your all).
  3. Complete 3 sets of 5 reps each practice session. Rest precisely 60 seconds between each set.
  4. Can't even do one?  Cool, just use the progressive chinup video below.  Begin with the most advanced step in the progression you are capable of, then retrograde to easier stuff.  For example, if you can do 1 chinup only, do that chinup followed immediately by 4 eccentric pullups.  
  5. Keep meticulous track of your workouts (we suggest posting to the site) and continually/consistently apply some progressive overload to each workout.  For example, if you did 5 chinups your first set, then 3 chinups + 2 eccentrics the second set, then 1 chinup + 4 eccentrics on the third, you'd want to write all of that down.  Next workout try to add small amounts of chinups where possible while taking away from the eccentrics.  Careful here!  Adding too many reps, too soon could set you up for lack luster strength gains and possible injury.  1-4 reps increased per practice session should suffice. 
  6. Gaining the flexibility needed to do kips is as easy as practicing chinups with a full range of motion.  Those who short the ROM while training are placing their shoulders at risk of injury when they eventually progress to full kipping pullups.


Which Days to Skip?

Interesting question ...

Message: Hello, I have been working out following your site from home for about a year now. I really enjoy it! I love the short workouts, I love the strengh and health that I have obtained over the last  year. Thankyou!
I have always had a nagging question that I must ask. With whatever excuses I can give I choose to only work out 3-4 days a week, this is what I feel I can handle and seems to work with my life. I always wonder if there are certain workouts that I should make sure I do each week and others that are the better ones to skip. Since I work out from home I have more flexibility to pick and choose the workouts I do, even dipping in the lthe last few weeks workouts to pick what to do each day. But I am always wondering if I am picking the best ones for my optimal workout.  So do you have any advice with 6 workouts a week which 3-4 I should do? Or does it just vary from week to week? I have all the equipment I need so that is not a problem. Of course I have to skip the workouts that are done as a team but those are not really very often. Any way to tell which workouts are the best? Thanks so much! CB


This is really hard for me to answer.  There is a physiology nerd in me that wants to shout - "YOU CAN'T BE SKIPPING ANY OF THEM! It takes us 5 days to put our unique brand of fitness on you in a balanced (top/bottom, front/back, left/right) way.  If you go missing one or two of them, not only will you be missing out on important aspects of fitness, you will also only be imbalanced."  

So, the best answer is - "You may not miss ANY days."  

However, practicality demands I answer in a different way.  So the short answer is: 

If you only have three days in a given week to workout, you'll gain the most benefit from hitting M,W & F workouts.  Those days we usually try to balance most of the ten aspects of fitness we follow. 

Thursdays are mainly days we try to hit your abs more specifically.  Incidentally, it is my opinion that the reason we see so few back injuries and such amazing improvement in our heavy lifts (like the other day with so many of you PR'ing dead lifts despite only doing heavy deads 6 times this year) is because of our specific focus on your core and abs.  It is also why we have stronger runners and slimmer waistlines at GPP.  

Tuesdays are strength days.  They are magic.  HERE is why.  I believe completing Tuesday workouts are essential to your ability to gain fitness throughout the rigors of all the other days.  The fastest way to see amazing (no, STAGGERING) changes in your health, fitness and appearance is to do Tuesday workouts.  

But, if you HAVE to skip a day, don't make it a M,W or F.  If you have to choose between Tuesdays or Thursdays - don't skip Tuesday.  

Saturdays are bonus days.  We will always put all of our training (for optimal health) onto you by day's end Friday.  If you feel you'd benefit from another workout, we program Saturdays as a compliment to your week.  They are stand alone workouts not meant to sub for any of the previous days.  Thank you CB for the question.  

If YOU have a question for us please don't hesitate to ask (click HERE).  We love this stuff.