No spam, just awesome content. Get premium strength, conditioning, nutrition, and programming content written by expert strength coaches, exclusive deals & discounts, and behind-the-scenes access to Barbell Logic! AllArticlesE-BooksPodcastsVideosAll Articles E-Books Podcasts Videos All In! Holiday Training Strategies – Beast Over Burden Strong Life with Zach Evan Esh Replay Incline Dumbbell Bench Press: Gym Shorts (How To) Managing Nutrition Through the Holidays – Beast Over Burden Bad Obsession How to Structure Holiday Promotions Deadlifts: Eat Your Spine – Beast Over Burden GHD Sit-Ups: Gym Shorts (How To) What is Your GAMEplan? Strength for Golf – Beast Over Burden Business Economics: Metrics that Matter for Your Business 3 Lifter Pathways – Beast Over Burden Excellent Customer Service for Online Coaching How to Box Jump: Gym Shorts Metrics Aren’t Your Master – Beast Over Burden Why You Should Take a Vacation Strong Families Through Strength Training – Beast Over Burden Automated Metrics are Awesome Lots of Squat Thoughts & New Cues – Beast Over Burden Person of Integrity: Be One, Always Snapping Back to Your Goldilocks Zone – Beast Over Burden How to Bent-Over Row: Gym Shorts Stop Being Cheap: Consider the Value of Your Time Is It Time to Change Programs? – Beast Over Burden How to Push Press: Gym Shorts Pricing: Less is More – Coaching Success What Keeps You Training? – Beast Over Burden Customer Service is King in a Post-COVID World – Coaching Success Too Busy to Train!? Not Any More! – Beast Over Burden PRs Measure Progress Toward Your Clients’ Goals – PRs Matter Best Lower Body Circuit for Fast Volume & Conditioning Gain Muscle & Lose Weight – REALLY – part 2 – Beast Over Burden Seeing the Subtle, Simply: Squat Mechanics and You How to Sit-Up: Gym Shorts Online Coaching is the Best Coaching for Coaches & Clients I Want to Lose Weight & Gain Muscle, part 1 – Beast Over Burden Prioritize the Important – Coaching Success How to Push-Up: Gym Shorts Make Women Anabolic Again – Beast Over Burden Online Coaching vs Online Programming – Coaching Success How to Crunch: Gym Shorts Protein – More Than One Whey – Beast Over Burden Lean Theory Applied to Online Coaching – Coaching Success Milky Boys (Body Image) – Beast Over Burden Pricing – Coaching Success Invest in Training & Life – Beast over Burden How to Build Trust – Coaching Success The Metamorphosis of the Novice Coach and Novice Programming I Broke My Back…Spinal – Beast over Burden Improve Your Business Value Equation – Coaching Success Hypertrophy: Life After 5s – Beast over Burden Hand Release Push-Up: Gym Shorts (How To) How to Start Your Own Business – Coaching Success Sustainable over Optimal – Beast over Burden Be a Person of Action – Coaching Success Is Your Training Fun!? – Beast over Burden We’re Back – Barbell Logic Podcast Returns Farmer Carry: Gym Shorts (How To) The Good Morning: Gym Shorts (How To) The Incline Bench Press: Gym Shorts (How To) The Rower: Gym Shorts (How To) Gym Shorts: The Stationary Bike (How To) Coaching Athletes: Endurance Training Part 3 Coaching Athletes: Endurance Training Part 2 Coaching Athletes: Endurance Training Part 1 Gym Shorts: The Trap Bar Deadlift (How To) More Efficient Strength Workouts Barbell Logic Podcast Update The Voluntary Hardship Mindset Recovery for Masters Athletes Gym Shorts: The Seated Press (How To) The Ultimate Guide to Leggings (Part 3): Men’s Leggings Female Masters Strength Athletes The Ultimate Guide to Leggings (Part 2): Women’s Leggings The Ultimate Guide to Leggings (Part 1): Start Here Programming Masters Athletes Exercise Modification for Seniors: John Claassen’s Story AI in Coaching Strength Prescription for the Sick Aging Phenotype Exercise Medicine through Barbell Training Home Gym Organization: Maximize Space, Minimize Headache All or Nothing Nutrition: Ditch It Online Strength Coaching: More Convenient & Effective The Wonders of Walking A General Conditioning Program for Health and Fitness Pre-Workout Routine: Morning Routine to CRUSH Your Day & Workout Strength and Endurance: You Can Do Both Conditioning for Lifters: Weight Loss, GPP, & Health Task-Dependent Conditioning HIIT for Conditioning, Health, & Fat Loss Shorter Strength Workouts Tips: Save Time in the Gym Wearables for Health – Why Wear Wearables 2022 Holiday Message Best Beginner Barbell Program Health Metrics That Matter: Know Why & Red Flags Helpful Strength Equipment to Solve Problems Olympic Press: Overhead Press More Weight Holiday Q&A 2022 Coaching Lessons Learned The Business of Coaching: Thriving During Hard Economic Times How to Use Knee Sleeves How We Heal: Muscle Injuries Velocity Based Autoregulation Q&A Injury and Recovery, Pain and Progress How We Heal: Tendon Injuries Rolling the Bar Back in the Deadlift – When Is It Okay? Autoregulation for Strength Training: An Overview Why We Should Play More Velocity Based Training & Autoregulation for Strength Deadlift Shoulder Position: Set Up Right Stay Sane Coaching Family, Friends, & Co-Workers Fighting Against the Crowd Accommodating Resistance: All About Bands & Chains Ad Hoc Workout Plan and Training Principles Proper Squat Depth for a Bigger Squat Coaching When You’re Not the Expert Masculine Style with Tanner Guzy Q&A Anecdotes with Scott – Part 2 Anecdotes with Scott – Part 1 Strong Off the Floor: Push the Floor Away Cue for a Stronger Deadlift Building Trust: A Coaching Value Equation The Future of Coaching Post Novice Training: “Hunt the Good Stuff” Sciatic Nerve Floss: How To (Gym Shorts) Staying Sane on Social Media Introducing New Exercises Training as Prophylaxis: Preventing Musculoskeletal Injuries Banded Pull-Up: Gym Shorts (How To) Pain – What & Why? Start with the Setup Safety Squat Bar Squat: Gym Shorts (How To) Arete: Excellence and Virtue in the Ancient World Lifting with Back Pain What Do Phantom Limbs and Lifting Have in Common? Football Bar Press: Gym Shorts (How To) Bringing Order to Chaos The Many Faces of the PR: Programming for Data and Feedback Football Bar Bench Press: Gym Shorts (How To) Strength Training with Autoimmune Disease MED Programming when PRs are Behind You MED Programming With No More PRs Flexibility and Stretching Catching Up with Hambrick – Part 2 Catching Up with Hambrick – Part 1 Coaching Athletes for the Private Strength and Conditioning Coach Midfoot Balance Squat & Deadlift PLUS Push the Floor Away Cue Are Fitness Certifications Worth It? Coaching and Programming Adjustments for Seniors Visual Cues for Lifting How to Get Stronger: Elements of Using Strength Bad Strength Coach? Bad Coaching & How to Not Be Bad Failed Reps: Why You Fail Banded Chin-Ups: Gym Shorts (How To) Tactile Cues for Correct Lifting Technique Deadlifts and Back Pain TKE Exercise with Heels Down: Gym Shorts (How To) Making the Coaching Transition Working Out in the Heat (Summer Training Benefits and Safety) Lateral Raise: Gym Shorts (How To) Verbal Communication (Let’s Talk) Nutrition Bars: Healthy or Harmful? Banded Face Pull: Gym Shorts (How To) Nerd Out on Pain Science Escape the Cooking Rut: How to Not Get Bored with Healthy Food Gym Shorts: Inverted Row (How To) Coaching Kickstarter: Your Path to Coaching Others Starts Here Oven-Cooked Chicken Breast: No Fowl Play Strength Training to Brain Training: Learn New Skills for Long-Term Benefits Gym Shorts: Bulgarian Split Squat A Life of Strength: How Experiencing Strength Improves Your Quality of Life Find Clients & Provide Value as a Coach in a Flooded Market Gym Shorts: Banded Leg Extension Online Coaching is Better Than In-Person Coaching Old Time Strongman and the Home Gym (Strength History) Gym Shorts: Banded Leg Curl Avoiding Coaching Burnout Gym Shorts: Terminal Knee Extension How to Never Miss a Workout Set Yourself Apart with Knowledge Gym Shorts: Banded Ab Crunch Overcoming Imposter Syndrome as a Coach Too Much, All the Time: SRA, FFM, and Tonnage Best Abs Exercise: Banded Ab Crunch Find Your Coaching VIP (Values Identity Priorities) Kyphosis? Maybe Not! (Rounded Back Deadlifts) Training with Tattoos: An Ink-query How to Never Miss a Workout Test Your Might: When and How to Take an Unscheduled PR How To Breathe While Lifting – Valsalva Maneuver The Once & Future Novice #401 – Going Off Script as a Novice Lifter Building Strength in your Wants, Awareness, and Boundaries How Style Affects Confidence in the Gym How Style Affects How You Look & Feel “Punishers”: Corrective Exercises in Online Coaching Simple Hard Effective Training & Programming Nutritional Differences for Women Getting in Shape for Good Red Flags of Coaching: What to Avoid & Look for When Choosing a Coach Minerva, World’s Strongest Woman (Strength History) Building Healthy Habits Best Triceps Exercises for Big Arms & Stronger (Bench) Press Is a Calorie a Calorie? Coming to Terms with Cardio Healthier Baking: Strategies and Recipe Ideas Overcoming Doubt & Building Confidence The Bionic Man Lifting Chalk Guide: Application, Benefits, Liquid Chalk, & More Goal Setting: Clear Goals for Better Results From The Ground Up Home Gym Equipment & Home Gym vs Commercial Gym 7 Strategies for Taking Charge of Your Nutrition Facing the Dreadlift Keep Your Butt on the Bench Why You Should (& How To) Get Strong Getting Started with Nutrition Squats and Knee Pain Proper Lifting Tempo to Lift More Weight & Get Stronger #390 – First Steps for Strength The Only Fitness Article You’ll Ever Need to Read Experience Strength – #389 Goal Setting Workbook Peter’s Adductor Rehab Best Bicep Curl Variations to Build Your Arms When MED Isn’t Effective: Confronting the Human Element – Episode 388 When It’s Fun to Chase Numbers – Episode 387 When Training Becomes a Drag – Episode 386 New Year’s Resolve The Science and Practice of Getting Started: Day One Small Wins – Episode 385 Take the Bar Out with Authority (Start Your Lifts Right!) Coaching Q&A – Episode 384 Happy and Healthy Holidays: Nutritional Strategies for Less Stress Barbell Logic is 5 Years Old! (& Thanksgiving 2021 Message) Your Holiday Workout Plan Gym Shorts: Seated Dumbbell Press Barbells and Back Again (Part 2): A Wife’s Tale of Becoming a Client Barbells and Back Again (Part 1): A Husband’s Tale of Coaching His Wife’s Return to Barbells The Last of the First 190 Series Gym Shorts: The Towel Curl Involuntary Hardship with Jordan Harbinger – Episode 383 Gym Shorts: The Dumbbell Press Eat Your Beans and 5 Beginner Bean Recipes Seven Steps to Successful Sustainable Nutrition – Episode 382 Gym Shorts: The Romanian Deadlift (RDL) Hashtag Glory Knowing & Remembering Your Whys – Episode 381 Gym Shorts: The Dumbbell Bench Press Gym Shorts: The Dumbbell Row BCAA Benefits: Helpful or Hype? Pandemic Programming Part 3: A Lifter’s Survival Guide Dos & Don’ts of Lifting (Podcast Series) Nutrition: Linking to Longevity Breathing: An Introduction to Breathwork Gym Shorts: The Wide Grip Bench Press Nutrition Q&A – Episode 380 Processed Foods Gym Shorts: The Clean and Jerk Focus on Execution: A Mental Approach to Lifting Gym Shorts: The Banded Tricep Push Down The Business Series Gym Shorts: The Block Pull Who We Are, How We Got Here (Matt’s State of the Union) Take Charge: Kitchen Essentials for Starting Out or Starting Over (Again) Coaching & Academy Q&A – #378 Becoming a Barbell Coach: Study, Practice, and Application Squeeze the Slack Out of the Bar Before You Deadlift #377 – BLOC Party Q&A Gym Shorts: The Snatch #376 – The Whole Picture of Health (BLOC Party 2021 Presentation) Gym Shorts: The Pull Up #375 – Accountability the Key to Achievement with Thomas Frank The Competition Series Training Plates All About Lifting Belts: Why, When, How, Which Lifts Gym Shorts: The Snatch Grip Deadlift Gym Shorts: The Spoto Bench Press #374 – Travel Hacks for Lifters Gym Shorts: The Tricep Push Down Pandemic Programming Part 2: Programming Behavior Change Resting for Strength Gains Gym Shorts: The Board Bench Press #373 – Reexamining the Exercise Selection Criteria with Noah Hayden – Part 2 #372 – Reexamining the Exercise Selection Criteria with Noah Hayden – Part 1 The Reverse Hyper – Why & How to Use this Powerful Low Back Accessory Exercise Occupational Identity & Client-Centered Coaching: An OT Perspective The Productivity Series Nutrition for Endurance Athletes Gym Shorts: The Negative Chin Up #371 – Pre-Workout Routines: Proper Training Preparation Sedentary Activities: Can You Outwork Sitting? Gym Shorts: The Clean #370 – Building Community through Voluntary Hardship with Jason Mccarthy of GORUCK What is Coaching: A Two-Level View Gym Shorts: The Sling Shot Bench Press #369 – Q&A #57 Model-Informed Coaching: Investigating the Drop and Pop Deadlift Gym Shorts: The Paused Deadlift The Voluntary Hardship Series Training Gear: Clothes, Shoes, Lifting Belts, and More #368 The Art of Coaching with Brett Bartholomew Strength Training for BJJ: More Mat Time, Fewer Injuries Gym Shorts: The Reverse Hyper #367 BJJ & Strength with Chewjitsu Pandemic Programming for Strength Gym Shorts: The Lat Pull Down #366 – Q&A #56 Gym Shorts: The Pin Squat #365 – The Ways & Wherefores of Weight Cuts Deadlift Muscles Worked: Grip Function and Training The Strong Moms Series Gym Shorts: The Paused Bench Press #364 – Sun & Steel with Online Great Books What Does Creatine Do? Compiling Research and an FAQ Gym Shorts: The Dumbbell Curl #363 – Why Programming Frequent PRs Matters Coaching Lifters with Depression (Part 4): Programming Strategies Gym Shorts: Floating Deadlift #362 – Q&A #55 with Cameron Cox of Cox Sauce BBQ Sauce Increase Your Gravity: Strength, Health, and Space The Professional Transitions Series Strength Programming: Quantitative vs. Qualitative Changes Gym Shorts: Rolling Dumbbell Extension Gym Shorts: The High Bar Squat Gym Shorts: The Five Position Deadlift #361 – The Barbell Academy & PBC Certification Vision Rising to the Challenge and Defining Yourself Gym Shorts: The Tempo Squat Gym Shorts: The Deficit Deadlift The Take Charge 10 Series Gym Shorts: The Paused Squat Gym Shorts: Close Grip Bench Press Principles: Setting & Crushing Goals Gym Shorts: The Lying Triceps Extension Coaching Lifters with Depression (Part 3): Coaching Considerations Gym Shorts: The Power Clean #360 – Ethan Suplee: From Suffering to Sustainable Nutrition for Kids Gym Shorts: The Dip MED for the Military Gym Shorts: The Chin Up The Military Series Assessing the Army’s New Health & Fitness Doctrine (Part 2 of 2) Gym Shorts: The Barbell Row Assessing the Army’s New Health & Fitness Doctrine (Part 1 of 2) #359 – Q&A #54 Gym Shorts: The Power Snatch Professional Transitions: Starting from Scratch #358 – Elbow Flare: Causes & Corrections The Field Guide Series: Romanian Deadlift Gym Shorts: The Barbell Curl Coaching Lifters with Depression (Part 2): Training Benefits The BLOC Approach: Client-Centered, Model-Informed, for Life Strength Makes Cents: Lessons on Building a Culture of Wellness in the Workplace #357 – Online Meets & PR Attempts: Preparation & Preferences Coaching Lifters with Depression: An Introduction (Part 1) The Mental Health Series Gym Shorts: The Front Squat #356 – Q&A #53 Gym Shorts: The Floor Press #355 – How to Start Actually Training Gym Shorts: The Rack Pull The Rack Pull Field Guide Hard Won Wisdom: Decades in the Arena Gym Shorts: The Pin Press Nutrition 101: An In-Depth Primer to Help you Win with Food #354 – Jordan Gross All-American to Model Client #353 – Lessons Learned from 2020 Christmas Special – A Message from Reynolds How to Not Totally Suck as a New Coach: A People Business Gym Shorts: The Box Squat #352 – Hambrick Hosted Holiday Special #351 – Holiday Q&A How to Not Totally Suck as a New Coach: A Risky Business (Medical Edition) Gym Shorts: The Pin Bench Press The Nutrition Series How to Sumo Deadlift Gym Shorts: The Sumo Deadlift #350 – The (New) Barbell Academy Time to Feast: How Much Can One Meal Impact Body Composition? #349 – Question & Answer #52 Rethinking the Exercise Selection Criteria The Beginning of MED Series Does Lifting Weights Stunt Growth? Gym Shorts: The Bench Press #348 – The Beginnings of Programming Gym Shorts: The Squat Deadlift Form Fixes: Becoming a Deadlift Machine #347 – When It’s Fun to Chase Numbers Gym Shorts: The Press When to Step Back: Ramping Up Progress with More Recovery A History of Biomechanics #346 – Biomechanics & Barbells The Post Novice Series Gym Shorts: The Deadlift Lesser Dragons of Disease: Self-Efficacy and Strength Training #345 – Question & Answer #51 Relationship Between Nutrition and Sleep Carole Reading: A Profile in Strength The Barbell Health Series Becoming Whole: Training for Health Ultimate Guide to Bench Press Variations #344 – Adding Olympic Lifting to Your Program #343 – How You May Be Sabotaging Your Training Fixing the Dreaded “Good Morning” Squat A Nutritional Guide to Medical Checkups The Interview Series Elbow Pain While Lifting Weights: Tendinitis and the Squat Professional Transitions: How to Finance Your Freedom #342 – Advanced Press Programming Proper Precautions for Strength Training Safety RDL vs Stiff Leg Deadlift: Details, Cues, and Programming Knee Pain and Squatting Professional Transitions: Expand Your Options #341 – When MED Isn’t Effective: Confronting the Human Element Back to Basics: The Fundamentals of Technique Transformational Leadership: Parallels with Strength Training Complete Guide to Barbell Safety Professional Transitions: Reject the Default and Choose Your Future How Training for Strength is Training for Health #340 – Which Deadlift Track Works Best for You? Organic vs. Nonorganic Foods #339 – Rethinking Hip Drive: Fixing the Dreaded Good Morning Squat Protect Your Back While Lifting: Back Extension #338 – Why You Should Be Pausing Your Bench Press Your Strength Program is Less Important Than You Think Content Marketing 101 Barbell Hunting 101 Why Fiber? The Press: Muscles Worked #337 – When Training Becomes A Drag: Rediscovering the Training Spark #336 – Accessory Equipment: Matt and Niki’s Top Picks Moving Beyond Cardio: A Strength-Based Guide to Conditioning Overhead Strength How To Deadlift: Perfect Form Every Time #335 – Principles: Early to Bed, Early to Rise The Coach’s Personality #334 – Technique Problems? Change Your Cues Chin-Up Progression: Get Your First Chin-Up #333 – Principles #21: Deescalating Hostile Situations The Muscles Worked in the Squat #332 – Hypertrophy Without High Reps How To Bench Press: Setup, Safety, Bar Path #331 – Principles #20: Old-Fashioned Hard Work The 5 + 1 Deadlift Eye #330 – The Anatomy Masterclass with Bekah Krieg #329 – Remembering Dad: Childhood Memories and Father’s Day Hunger 101 #327 – Cookin’ Out with Cameron Cox: Tips for Better BBQ #326 – Principles #18: Breaking Bad Habits How To Squat: A Beginner’s Guide #325 – Q&A: Elbow Tendonitis, Lower Back Pain, and More! Bench Press Muscles Worked The Core Principles of Coach Development #324 – The Problem with Percentage-Based Programs #323 – Principles #17: Setting Boundaries for Your Passion #322 – One Rule…. to Rule Them All? Optimizing Nutrition for Recovery Fighting Back Against Back Pain #321 – Even Coaches Need Coaches with Niki Sims and Andrew Jackson #320 – Principles #16: Ask Questions, Read Books, Grow Wiser Summer Accessory Work and Conditioning Muscles Worked in the Deadlift #319 – Q&A: Comparing Yourself to Others, Deviated Septum & More! #318 – Style and The Appearance of Power with Tanner Guzy #317 – Principles #15: The Value-Driven Life #316 – Q&A: Unstick Your Press, Getting Parents to Train, & More! The Novice Linear Progression #315 – So You Want to Be a Strongman? Tips for Beginners with Spencer Graham #314 – Principles #14: Why You Should Make More Mistakes (and Own Up to Them) Simple Supplementation #313 – Q&A: Testosterone and Body Fat, Hole Spacing, and More! How to Choose Quality Protein Supplements #312 – Creating a Thriving Online Business: Matt Reynolds on TrueCoach TV (rebroadcast) #311 – Principles #13: Matt and Chris Take the Myers-Briggs and Enneagram #310 – Q&A: Offseason Volume for Athletes, Overthinking, & More! (Don’t Let It) Rust in Peace: How to Restore a Rusty Barbell #309 – How to Build a Better Coach with CJ Gotcher #308 – Principles #12: Knowing Thyself: Matt and Chris Discuss the Results of Their Personality Tests #307 – Q&A: Hamstring Cramps, Protein Timing, and More! Failing a Rep: Novice Troubleshooting #306 – Modifying Linear Progression for Seniors #305 – Principles #11: Taking Stock of What’s Important #304 – Q&A: Bench Back Cramps, Behind the Neck Press, and More! More is Better #303 – Good Nutrition Habits in the Time of Crisis with Dr. Krista Scott-Dixon #302 – Principles #10: Radical Self-Honesty Running From Weakness: A strength-based guide to weakness #301 – Work from Home Without Losing Your Mind (or Productivity) with Thomas Frank Muscle vs. Fat #300 – 5 Tips to Bring Order to the COVID Chaos with Dr. David Puder #299 – Principles #9: Focus! The Missing Key to Success #298 – Q&A #42: Remembering Peter Nathan, MED the Book, and All the Shoulder Pain Questions The Capable Coach: From Good to Great #297 – How Sorinex Is Helping The Community During COVID-19 #296 – Principles #8: Reading Is An Ongoing Pursuit The Learning Curve of Disasters #295 – Training with Minimal Equipment with Michael Wolf Athleticism for Strength Training Success The Barbell Logic Home Training Guide #294 – Coping with Unproductive Stress #293 – Principles #7: The Value of Freedom with Eric Bandholz (Beard Brand) DIY: Training Bar and Plates #292 – What Makes A Coach? Andrew Jackson at the PBC Seminar Immersive Learning #291 – MED Masterclass: The Prequel Pt 2 – More Troubleshooting with the MED Toolbox #290 – Principles #6: Staying Sane Under Quarantine How To Deficit Deadlift: Stronger Off the Floor #289 – Special COVID-19 Update Training Without a Gym #288 – Introducing the Youth Barbell Club with Dan Flanick #287 – Principles #5: Building Self-Confidence Getting Started with Meal Prep #286 – Q&A: Prioritizing Macros, Laminectomies, and More! Protein as We Age #285 – MED Masterclass: The Prequel – Problem Solving with the MED Toolbox #284 – Principles #4: Cultivating Empathy & Compassion How To Rack Pull #283 – Q&A: Training with Vertigo, Supplement Lifts, and More! You Are Not a Tactical Athlete #282 – M.E.D. Masterclass #8: Accessory Lifts and Q&A #281 – Principles #3: Get More Done with the Pomodoro Technique Should You Train for Power? #280 – Q&A: Plateauing, Managing Biceps Tendonitis, and More! Compassionate Coaching for Client Breakthroughs #279 – M.E.D. Masterclass #7: How to Peak for a Meet (Conjugate vs Concurrent Method) #278 – Principles #2: Overthrowing the Tyranny of the Urgent Debunking Weight Loss Myths #277 – Q&A: Novice Weight Gain, How Not to Gain Muscle, and More! Greater than the Sum of Your Parts #276 – M.E.D. Masterclass #6: Supplemental Lifts — What, When, & Why #275 – Principles #1: The Neverending Search for Knowledge #274 – The Principles of Success: Chris Reynolds & Achieving the American Dream Nutrition for Aesthetics, Performance, and Health #273 – M.E.D. Masterclass #5: Spicing Up the 3-Week Cycle with Supplemental Lifts Simplify Your Food Choices
