Rick, don't know about the last part. Guy who owns the gym I go is a trainer that has jacked and trimmed more than a few. About 10 of them have their pic on the wall....5-10% body fat guys and girls. Recently I asked him how many stayed that way after reaching the goal. He said not many have the long haul discipline after they reach their goal. Pointed out one girl who was finger burning hot to touch....He said now she can hardly get thru the door.
I know him well and watch his own routines. He seldom puts a lot of weight on his back. It is mostly all sequences of going from one lift to another with a time goal....Repeat, repeat as many sets a possible within the time limit. When he is done, he normally on the floor gasping. The guy is like a hard rock....In his middle 40's.
In addition: Some guys are in there that look like crap. And then they pile on the plates and pound out reps. Book by the cover applies....
