{"id":64896,"date":"2018-05-10T09:55:38","date_gmt":"2018-05-10T09:55:38","guid":{"rendered":"https:\/\/breakingmuscle.com\/\/\/uncategorized\/squat-pull-press-a-4-week-strength-challenge"},"modified":"2022-10-25T18:20:29","modified_gmt":"2022-10-25T23:20:29","slug":"squat-pull-press-a-4-week-strength-challenge","status":"publish","type":"post","link":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/","title":{"rendered":"Squat\/Pull\/Press: A 4-Week Strength Challenge"},"content":{"rendered":"<p>This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight.<\/p>\n<p>This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight.<\/p>\n<p>If you do not know how to power clean, you may substitute box jumps or squat jumps, use the same sets and reps. If you do not have 100% numbers to work from, base each day on feel using the same worksets and reps.<\/p>\n<p>Feel should follow these guidelines for % conversion, 60-70% should feel light-medium, 75-80% should feel medium, 85-90% medium heavy, 90%+ heavy. Only the worksets are prescribed, feel free to spend time with warm ups sets, but do not fatigue yourself, keep warm ups light and only to prepare you specifically for lifting.<\/p>\n<p>Best way to approach this in a week: Monday Day 1, Tuesday Day 2, Wednesday Rest, Thursday Day 3, Friday Rest, Saturday Day 4, Sunday Rest. Give yourself one week of low volume and intensity following the 4 weeks as a deload\/transition.<\/p>\n<p>If you were successful in making your final week 90% Back Squat for 5 reps, you may increase your squat max numbers no more than 3-5%. You may also increase your deadlift by same % amount. If you make your bench press max or 90 for 3-5 reps you may increase your bench press no more than 1-3%. There is no need to max out your deadlift.<\/p>\n<p>If you are unable to hit the prescribed number, or make max attempts, then you may repeat the cycle again with same numbers. If you are consistently missing reps between 80%-85% you have most likely chosen weights that are too heavy to begin with. If it is because your form is not there to attempt these weights I highly suggest you find a qualified weightlifting club and coach.<\/p>\n<p>To read these worksout remember that parentheses like (\/4)4 mean the number inside is the number of reps, the number outside is the number of sets. Where you see double digits like 70\/2 that means 70% of your 1RM (one rep max) weight, or whatever you feel best on that day, for 2 reps.<\/p>\n<h2 id=\"a-4-week-workout-plan-for-muscle-gain-week-1\">A 4 Week Workout Plan for Muscle Gain: Week 1<\/h2>\n<p>Day 1<\/p>\n<div class=\"box rteindent1\">Front Squat 70\/2, (80\/2)2<\/div>\n<div class=\"box rteindent1\">Bench Press 60\/5, (70\/5)2<\/div>\n<div class=\"box rteindent1\">Inverted Row (\/6)3<\/div>\n<p>Day 2<\/p>\n<div class=\"box rteindent1\">Power Clean 60\/3, 70\/3, (80\/3)2<\/div>\n<div class=\"box rteindent1\">Deadlift (80\/3)4<\/div>\n<div class=\"box rteindent1\">Pull Ups (\/3)4<\/div>\n<div class=\"box rteindent1\">Planks 20-45 sec x 3 sets<\/div>\n<p>Day 3<\/p>\n<div class=\"box rteindent1\">Back Squat 65\/5, 70\/5, 75\/5<\/div>\n<div class=\"box rteindent1\">Press (60\/3)2, (70\/3)2<\/div>\n<div class=\"box rteindent1\">Barbell Row (\/5)3<\/div>\n<p>Day 4<\/p>\n<div class=\"box rteindent1\">Front Squat 80\/2, (85\/2)2<\/div>\n<div class=\"box rteindent1\">Power Clean (60\/2)3, (70\/2)3<\/div>\n<div class=\"box rteindent1\">Romanian Deadlift 70\/5, (75\/5)2<\/div>\n<h2 id=\"a-4-week-workout-plan-for-muscle-gain-week-2\">A 4 Week Workout Plan for Muscle Gain: Week 2<\/h2>\n<p>Day 1<\/p>\n<div class=\"box rteindent1\">Back Squat 70\/2, (80\/2)2<\/div>\n<div class=\"box rteindent1\">Bench Press 70\/3, 75\/3, (80\/3)2<\/div>\n<div class=\"box rteindent1\">Inverted Row (\/8)3<\/div>\n<p>Day 2<\/p>\n<div class=\"box rteindent1\">Power Clean 60\/4, 70\/4, (80\/4)2<\/div>\n<div class=\"box rteindent1\">Deadlift (80\/4)4<\/div>\n<div class=\"box rteindent1\">Pull Ups 5reps x 3sets<\/div>\n<div class=\"box rteindent1\">Planks 15-25 sec x 4 sets (weighted); 20-60 sec x 3 sets (unweighted)<\/div>\n<p>Day 3<\/p>\n<div class=\"box rteindent1\">Front Squat 65\/5, 70\/5, 75\/5<\/div>\n<div class=\"box rteindent1\">Press (60\/4)2, (70\/4)2<\/div>\n<div class=\"box rteindent1\">Barbell Row (\/3)4<\/div>\n<p>Day 4<\/p>\n<div class=\"box rteindent1\">Back Squat (80\/5)3<\/div>\n<div class=\"box rteindent1\">Power Clean (60\/3)2, (70\/3)2<\/div>\n<div class=\"box rteindent1\">Romanian Deadlift 70\/5, (80\/5)2<\/div>\n<h2 id=\"a-4-week-workout-plan-for-muscle-gain-week-3\">A 4 Week Workout Plan for Muscle Gain: Week 3<\/h2>\n<p>Day 1<\/p>\n<div class=\"box rteindent1\">Front Squat 70\/2, (80\/2)2<\/div>\n<div class=\"box rteindent1\">Bench Press 70\/3, 80\/3, (85\/2)2<\/div>\n<div class=\"box rteindent1\"><a href=\"https:\/\/breakingmuscle.com\/inverted-row\/\" data-lasso-id=\"148632\">Inverted Row<\/a> (\/10)3<\/div>\n<p>Day 2<\/p>\n<div class=\"box rteindent1\">Power Clean 60\/2, 70\/2, 80\/2, (85\/2)2<\/div>\n<div class=\"box rteindent1\">Deadlift (85\/3)3<\/div>\n<div class=\"box rteindent1\">Pull Ups 2(weighted)reps x 3sets<\/div>\n<div class=\"box rteindent1\">Planks 8 sec x 5 sets (weighted) , 60 sec x 3 sets (unweighted)<\/div>\n<p>Day 3<\/p>\n<div class=\"box rteindent1\">Back Squat 65\/5, (70\/5)2<\/div>\n<div class=\"box rteindent1\">Press 60\/2, 70\/2, (80\/2)2<\/div>\n<div class=\"box rteindent1\">Barbell Row (\/2)3 (heavy)<\/div>\n<p>Day 4<\/p>\n<div class=\"box rteindent1\">Front Squat 85\/2, (90\/2)2<\/div>\n<div class=\"box rteindent1\">Power Clean (60\/2)2, (70\/2)2, (75\/1)2<\/div>\n<div class=\"box rteindent1\">Romanian Deadlift 80\/3, (85\/3)2<\/div>\n<h2 id=\"a-4-week-workout-plan-for-muscle-gain-week-4\">A 4 Week Workout Plan for Muscle Gain: Week 4<\/h2>\n<p>Day 1<\/p>\n<div class=\"box rteindent1\">Bench Press 60, 70, 80, 85, 90, 94, 97, MAX or 60,70, 80,85, 90\/2-5 reps<\/div>\n<div class=\"box rteindent1\">Back Squat 70\/2, (80\/2)2<\/div>\n<p>Day 2<\/p>\n<div class=\"box rteindent1\">Power Clean 60, 70, 80, 85, 85+<\/div>\n<div class=\"box rteindent1\">Deadlift 90\/2-5 reps<\/div>\n<p>Day 3<\/p>\n<div class=\"box rteindent1\">Front Squat 65\/5, 70\/5, 75\/5<\/div>\n<div class=\"box rteindent1\">Press 60, 70, 80, 85, 85+<\/div>\n<p>Day 4<\/p>\n<div class=\"box rteindent1\"><a href=\"https:\/\/breakingmuscle.com\/back-squat\/\" data-lasso-id=\"151658\">Back Squat<\/a> 80\/5, 85\/5, 90\/5<\/div>\n<div class=\"box rteindent1\">Power Clean (60\/1)4, (70\/1)4<\/div>","protected":false},"excerpt":{"rendered":"<p>This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight. This strength cycle should help you prioritize overall squat, pull and press strength&#8230;.<\/p>\n","protected":false},"author":1278,"featured_media":64897,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"limit_modified_date":"","last_modified_date":"","_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[4643],"tags":[75],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v21.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Squat\/Pull\/Press: A 4-Week Strength Challenge - Breaking Muscle<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Squat\/Pull\/Press: A 4-Week Strength Challenge - Breaking Muscle\" \/>\n<meta property=\"og:description\" content=\"This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight. This strength cycle should help you prioritize overall squat, pull and press strength....\" \/>\n<meta property=\"og:url\" content=\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\" \/>\n<meta property=\"og:site_name\" content=\"Breaking Muscle\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/breakingmuscle\/\" \/>\n<meta property=\"article:published_time\" content=\"2018-05-10T09:55:38+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-10-25T23:20:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/benchpress1200px.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"627\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Toby Skinner\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:site\" content=\"@BreakingMuscle\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Toby Skinner\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\"},\"author\":{\"name\":\"Toby Skinner\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/8fc040cc9aeb73f8688fb604e170cf5a\"},\"headline\":\"Squat\/Pull\/Press: A 4-Week Strength Challenge\",\"datePublished\":\"2018-05-10T09:55:38+00:00\",\"dateModified\":\"2022-10-25T23:20:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\"},\"wordCount\":576,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"keywords\":[\"strength\"],\"articleSection\":[\"Workouts\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\",\"url\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\",\"name\":\"Squat\/Pull\/Press: A 4-Week Strength Challenge - Breaking Muscle\",\"isPartOf\":{\"@id\":\"https:\/\/breakingmuscle.com\/#website\"},\"datePublished\":\"2018-05-10T09:55:38+00:00\",\"dateModified\":\"2022-10-25T23:20:29+00:00\",\"breadcrumb\":{\"@id\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Workouts\",\"item\":\"https:\/\/breakingmuscle.com\/workouts\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Squat\/Pull\/Press: A 4-Week Strength Challenge\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/breakingmuscle.com\/#website\",\"url\":\"https:\/\/breakingmuscle.com\/\",\"name\":\"Breaking Muscle\",\"description\":\"Breaking Muscle\",\"publisher\":{\"@id\":\"https:\/\/breakingmuscle.com\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/breakingmuscle.com\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/breakingmuscle.com\/#organization\",\"name\":\"Breaking Muscle\",\"url\":\"https:\/\/breakingmuscle.com\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png\",\"contentUrl\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png\",\"width\":714,\"height\":714,\"caption\":\"Breaking Muscle\"},\"image\":{\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/breakingmuscle\/\",\"https:\/\/twitter.com\/BreakingMuscle\",\"https:\/\/www.instagram.com\/breakingmuscle\/\",\"https:\/\/www.pinterest.com\/breakingmuscle\/\",\"https:\/\/www.youtube.com\/user\/BreakingMuscleVideos\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/8fc040cc9aeb73f8688fb604e170cf5a\",\"name\":\"Toby Skinner\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/breakingmuscle.com\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/tobyskinnerprofilepic-96x96.jpg\",\"contentUrl\":\"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/tobyskinnerprofilepic-96x96.jpg\",\"caption\":\"Toby Skinner\"},\"description\":\"Toby Skinner is certified by the USAW as an Advanced Sports Performance coach. He is also a Takano Weightlifting coach and is NSCA-CPT certified. Toby is the Assistant Coach at Takano Weightlifting in Woodland Hills, California. He has over 14 years of competition and coaching experience across numerous sports. He works with both competitive athletes, and hobbyists alike. Toby's stated goal is to provide knowledge and direction to any athlete that has the willingness to better their athletic performance.\",\"url\":\"https:\/\/breakingmuscle.com\/author\/toby-skinner\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Squat\/Pull\/Press: A 4-Week Strength Challenge - Breaking Muscle","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/","og_locale":"en_US","og_type":"article","og_title":"Squat\/Pull\/Press: A 4-Week Strength Challenge - Breaking Muscle","og_description":"This strength cycle should help you prioritize overall squat, pull and press strength. The final week will be a test week of sorts, some lifts you will be allowed to max, others you will be given a set rep number to achieve at heavier weight. This strength cycle should help you prioritize overall squat, pull and press strength....","og_url":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/","og_site_name":"Breaking Muscle","article_publisher":"https:\/\/www.facebook.com\/breakingmuscle\/","article_published_time":"2018-05-10T09:55:38+00:00","article_modified_time":"2022-10-25T23:20:29+00:00","og_image":[{"width":1200,"height":627,"url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/benchpress1200px.jpg","type":"image\/jpeg"}],"author":"Toby Skinner","twitter_card":"summary_large_image","twitter_creator":"@BreakingMuscle","twitter_site":"@BreakingMuscle","twitter_misc":{"Written by":"Toby Skinner","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#article","isPartOf":{"@id":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/"},"author":{"name":"Toby Skinner","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/8fc040cc9aeb73f8688fb604e170cf5a"},"headline":"Squat\/Pull\/Press: A 4-Week Strength Challenge","datePublished":"2018-05-10T09:55:38+00:00","dateModified":"2022-10-25T23:20:29+00:00","mainEntityOfPage":{"@id":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/"},"wordCount":576,"commentCount":0,"publisher":{"@id":"https:\/\/breakingmuscle.com\/#organization"},"keywords":["strength"],"articleSection":["Workouts"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/","url":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/","name":"Squat\/Pull\/Press: A 4-Week Strength Challenge - Breaking Muscle","isPartOf":{"@id":"https:\/\/breakingmuscle.com\/#website"},"datePublished":"2018-05-10T09:55:38+00:00","dateModified":"2022-10-25T23:20:29+00:00","breadcrumb":{"@id":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/breakingmuscle.com\/squat-pull-press-a-4-week-strength-challenge\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Workouts","item":"https:\/\/breakingmuscle.com\/workouts\/"},{"@type":"ListItem","position":2,"name":"Squat\/Pull\/Press: A 4-Week Strength Challenge"}]},{"@type":"WebSite","@id":"https:\/\/breakingmuscle.com\/#website","url":"https:\/\/breakingmuscle.com\/","name":"Breaking Muscle","description":"Breaking Muscle","publisher":{"@id":"https:\/\/breakingmuscle.com\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/breakingmuscle.com\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/breakingmuscle.com\/#organization","name":"Breaking Muscle","url":"https:\/\/breakingmuscle.com\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/","url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png","contentUrl":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/bmlogowhite-red.png","width":714,"height":714,"caption":"Breaking Muscle"},"image":{"@id":"https:\/\/breakingmuscle.com\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/breakingmuscle\/","https:\/\/twitter.com\/BreakingMuscle","https:\/\/www.instagram.com\/breakingmuscle\/","https:\/\/www.pinterest.com\/breakingmuscle\/","https:\/\/www.youtube.com\/user\/BreakingMuscleVideos"]},{"@type":"Person","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/8fc040cc9aeb73f8688fb604e170cf5a","name":"Toby Skinner","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/breakingmuscle.com\/#\/schema\/person\/image\/","url":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/tobyskinnerprofilepic-96x96.jpg","contentUrl":"https:\/\/breakingmuscle.com\/wp-content\/uploads\/2016\/11\/tobyskinnerprofilepic-96x96.jpg","caption":"Toby Skinner"},"description":"Toby Skinner is certified by the USAW as an Advanced Sports Performance coach. He is also a Takano Weightlifting coach and is NSCA-CPT certified. Toby is the Assistant Coach at Takano Weightlifting in Woodland Hills, California. He has over 14 years of competition and coaching experience across numerous sports. He works with both competitive athletes, and hobbyists alike. Toby's stated goal is to provide knowledge and direction to any athlete that has the willingness to better their athletic performance.","url":"https:\/\/breakingmuscle.com\/author\/toby-skinner\/"}]}},"_links":{"self":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/64896"}],"collection":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/users\/1278"}],"replies":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/comments?post=64896"}],"version-history":[{"count":3,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/64896\/revisions"}],"predecessor-version":[{"id":171012,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/posts\/64896\/revisions\/171012"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media\/64897"}],"wp:attachment":[{"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/media?parent=64896"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/categories?post=64896"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/breakingmuscle.com\/wp-json\/wp\/v2\/tags?post=64896"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}