John, many thanks for the awesome program!

I know that you would of course include them if you thought they were necessary, but I’ll ask anyway. If you were to include curls or other direct arm work, what would be the optimal way to do so?

Thanks again for sharing your knowledge and experience with us.

Emil J.


I do not program much assistance work on CFFB, as I find it to be very individualized. Assistance work should supplement the CFFB training and be focused around lagging body parts. For example, if your upper back constantly breaks on a heavy deadlift, I would focus my assistance work around pulls targeted at the upper back.

You should include curls on most bench press and overhead press days. I personally like heavy DB hammer curls for 3-4 sets of 12-15 reps. Another favorite taught to me by Tom Kanavy, head strength coach for the Minnesota Vikings, is heavy fat bar curls. Those are always done to failure. Pick a weight and go for broke.

Going through life with skinny arms is no way to go through life.

Hi John,

Thanks for the great sites and great programming.  I was wondering what your take on taking creatine was. I was wondering how much for how long is effective and safe.

Thanks for everything!

Patrick W.


I started taking creatine in 1990 and have taken it ever since. I have always included it in my post workout shake as I have found it effects to be greatest after the workout. I take 5-10 grams of creatine monohydrate in my post workout shake and only take it on training days. I include glutamine, protein and 50 grams of carbs in their to help the creatine get where it needs to go.

Keep up the hard work.

Thanks for the great website. I wanted to know what day I should do my cardio? Since Wednesdays and Sundays are rest days, would it be best to do cardio on these days?


Dear Anonymous,

If you are following CFFB daily and think you need more cardio, you are a better man than most. If you are taking about fat burning cardio done by legions of body builders around the planet, I would say to do it 3-4 days a week for 20-45 minutes first thing in the morning on an empty stomach. That is at least what I read on T-Nation and saw Bob Harper do on The Biggest Loser.