FVT QnA – Challenge Workouts, Trap Bar Deadlifts, and Paltry Portion Sizes

Happy Friday!

Hope you’re having a great day, and that you have some fun activities – and great workouts – planned for the weekend.

It’s nice weather here in Northern California, so I am going to take advantage and get at least one workout outside for sure.  Also looking forward to spending some time with family and friends.

Okay, to the point of today’s message … it’s time again for another FVT QnA session.

Let’s hop right into it!


Q – I’ve tried a few of your “Challenge Workouts” … what should I be shooting for in terms of score / performance / etc? How can I see how I stack up to others who have done these workouts?

A – You can see scores for the last 5+ years of the monthly Challenge Workouts we do at FVT by visiting the blog at ForestVanceTraining.com, and clicking on the “Challenge Workouts” category on the sidebar at the right of the page – the link below should also get you to the same place:


Also – we have our 2nd ever ULTIMATE Challenge Workout coming up in just a couple of weeks – more info on that and sign up at the link below:



Q – What do you think of the trap bar deadlift?

A – I think it’s a great exercise. It’s a back-friendly alternative to traditional straight-bar deadlifts.

Since the set up of the trap bar allows you to step inside it rather than behind it, the long lever is shortened along a horizontal axis, which significantly reduces the amount of sheer force on the spine.

It’s also generally better for beginners, as getting into a good deadlift position with a straight bar is no easy task – it typically takes a lot of coaching, mobility work, etc.

On the other hand, the movement is not truly a hip hinge – like a traditional deadlift is – so if you’re trying to achieve maximum back extensor and hamstring recruitment, then the straight bar probably is the better option.

*The home-study program where I give you the most in-depth instruction on how to deadlift can be found HERE*


Q – I could never get through the day based on the paltry portion sizes you recommend (in your diet plans) … any suggestions?

A – First – this question was in reference to the blog post linked to below:


I did find calling the portion sizes I’m recommending “paltry” kind of funny, and that’s probably part of why I included this question in today’s QnA session 😉 … but seriously, the important thing to note is that portions in this meal plan outline need to be adjusted up or down depending on your specific situation.

So if dinner is, for example:

— 3 oz salmon
— ulimited asparagus spears
— 6 tbsp brown rice

It might be 3 oz of salmon for a 150 pound, relatively sedentary woman … but a 200 pound man that’s working construction and training hard for 90 minutes per day, 6 days per week might need two or three times that much.  And the same goes for the rest of the plan – adjust according to your individual goals and requirements.  The important thing is to follow the overall STRUCTURE of the plan, how  it’s set up, the thinking behind it, etc.

*You can find my complete 30 Day Performance Nutrition Diet plan included with THIS training course*


That’s it for today’s QnA.  Hope it helped, and don’t forget to send in your questions for next time!

Thanks, have a great weekend, and talk soon –

– Forest Vance
Owner, FVT Boot Camp and Personal Training
Master of Science, Human Movement
Certified Personal Trainer
Level 2 Certified Russian Kettlebell Instructor
Certified Progressive Calisthenics Instructor

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