After finishing a ruck yesterday, the side of my foot started to hurt. Any advice for healing it so I can train again? Thank you.

Would black protocol be used with fighter?

Which SE and Max Strength cluster should I use for base and onward?

Thanks for the reply, I don't have any problems so far, so I'll keep gettin after it.

Hi guys, I was wondering what your thoughts were on IF. I wake up at 4:30am to workout before school and I eat lunch around 1 and end my fast around 9. Is this ok if I don't suffer in the performance department? Btw, I will be eating 2-3 meals during feeding window and adjusting portions according t...

Do u have to buy PN programs or is the free starter kit for men good enough to meet goals(performance, fat loss, muscle gain, etc)?

Will doing this cluster build my shoulders at all though?

I have 100% confidence in the bench press building my chest, but will it build my shoulders. I was going for squat, bench, weighted pull up, will weighted pull ups build my shoulders? Sorry if these questions are odd.

I'm am going to be running Operator with base, and my shoulders and chest are small. Should I use OHP or bench in my cluster? I plan on rotating them, but which one would build the muscle group the fastest? Thank you.

He's joining when I am so he has about 2 years.