"There are plenty of programs out there offering variety. Unfortunately, few of them offer genuine results to match the various exercises they prescribe. What impresses me most about Eric’s programming is that he manages to improve the quality of the body as a whole by using exercises that not only work but are also stimulating and enjoyable to do.

I improved my three rep max on the deadlift by 110 pounds in four months – 425 to 535. My close grip bench press went from 275 x 3 to 300 x 4 in the same period of time. But this was not a narrow powerlifting specialization program. While I was improving my lifts, I was also sprinting, jumping, improving my flexibility, losing body fat, lifting pain free for the first time in a decade and, most importantly, enjoying my training again.

I am happy to recommend Eric’s programs with only one caveat: don’t try them unless you’re looking for the best performance of your life."

Brad Josse
Nelson, New Zealand

"I was initially a little skeptical at how well a 16-week online strength and conditioning program could bring significant gains in my own strength. Having trained consistently for the past 6- 7 years, and being in this industry myself as an Exercise Physiologist for 10 years, I know the benefits that an individualized program can bring especially in terms of strength and muscular gains. To say I was pleasantly surprised was an understatement!

I really enjoyed how the program periodized through different strength qualities from phase to phase each phase building on the last. The way the program worked in lower volume weeks with higher volume weeks within each phase was ingenious, and something that I have incorporated\ a lot more into my own programming. A very original part of the program that I felt I benefited from tremendously was the inclusion of specific dynamic movement patterns and static stretches within the micro-cycles and each specific phase. I feel as though I now have a lot more joint freedom through my pelvis, lumbar spine and knees because of this.

In just 4 months of training I managed to lose 1% of bodyfat (8.8% to 7.8%), while maintaining my lean body mass. I increased my deadlift 1RM by 66 pounds! My parallel box squat increased by 33 pounds! And all my other lifts increased also (chin up +33 pounds, bench press +5.5 pounds).

In today’s heavily populated field of strength coaches, fitness experts and corrective exercise gurus, I believe Eric Cressey stands out from the pack. He brings a unique approach of mixing scientific research and in-the-trenches practical experience to bring a coach I truly admire.

Thanks, Eric!"

Marty Skele
Queensland, Australia

"Eric, you are the best! I recently completed your Show and Go Program and am thrilled with my results. My bench has gone up by 50 pounds, my squat has increased by 80 pounds, and my deadlift has increased by 90 pounds while dropping a ton of body fat! In addition to these strength gains, I have noticed marked improvements in my mobility and general athletic performance. I wholeheartedly recommend Show and Go to anyone looking for a bigger, leaner, stronger, and more efficient body! You will not be disappointed."

Mike Mepham
Atlanta, Georgia

"Show and Go delivers the complete strength and conditioning package. No stone is left unturned in this multi-faceted approach to training and as a result I’m bigger, faster, stronger AND leaner than ever before. As usual, Cressey pays particular attention to soft tissue work and joint mobility, which has left me with far greater range of motion as an added bonus, plus I’m injury free after 16 weeks of hard work with no signs of over training. As a fitness professional, this program provided me with an education as well as a great training system with plenty of movements I haven’t used before. Bring on the next book!

Marc Ramis
United Kingdom

Bench Press – 105kg increased to 120kg (not quite a personal best, but after a shoulder injury last year, I’m very pleased to even be benching again!)

Chin Up 3 Rep Max – Bodyweight plus 15kg increased to Bodyweight plus 35kg (really happy, this is my best ever with perfect form too)

Broad Jump – 97.5 inches increased to 107.5 inches (personal best)

I had been following Eric’s work for about a year when I got an email asking for guinea pigs for a program he was testing out. I jumped at the opportunity, having had great success with Maximum Strength. The program was tough but enjoyable. There was a big emphasis on mobility and flexibility, with many different fillers throughout each day. I felt this helped me out a lot as I had been having issues with my rectus femoris. There was a lot of heavy lifting and I chose to do the two sprint days. I was surprised when my vertical jumped from 32 to 37 inches, because I had barely done any jumping throughout 4 months. Not only did my vertical increase, but I went from finishing near the end of the pack on our 110 yard races, to finishing first every time. As far as number go, my deadlift increased 30lbs, front squat was up 25lbs, bench press went up 10lbs and 3RM chin up went up 25lbs. I also gained 5lbs, which was surprising as I hadn’t gained any weight for several months. For a non-individualized program, I think Eric has done a fantastic job at targeting most people’s weaknesses and has created a program you can really work hard on. If you are thinking about working with Eric and the people at Cressey Performance, I would highly recommend it!

Marco Walker-Ng

At the beginning of this program, I was very out of balance, where my lower body was much stronger than my upper body and I will give Eric the credit for balancing me out. I found incredible strength gains in my chest, back and shoulders and was still gaining at the end of my 4 months. Working with Eric I knew the mobility and stability throughout my body would improve in the areas it needed to; I have never had any shoulder issues, but now my shoulders have never felt healthier, more stable or stronger. By the time I got to the third phase, I found my 1RM for the bench press climbed almost 30 lbs and I was working with weight I have never worked with before. Beginning the program I could not do any pull-ups .. I finished with being able to do 3 complete reps for 4 sets … that’s success to me! This program gave my body the perfect base to go in any training direction afterward.

Kelsey Pettengill
Saco, ME

"Dear Eric,

I just completed your 4 month "Guinea Pig" program, and I am extremely pleased with the results. In addition to helping me add some muscle mass and strength, the program dramatically improved the way I move and the way I feel.

As a thirty year old ex-athlete now working a desk job, I had been valiantly fighting to keep my body in playing shape. Before I began your program, I had been doing all I could to train the "right" way – foam rolling, deadlifting, dynamic warm-ups, but I never felt like I got it right. For instance, despite hardly ever bench pressing, my right shoulder bothered me in certain everyday situations, and, if I tried to do a heavy press, it would bother me for days. I had all but figured I would have to give up all horizontal pressing going forward. Further still, I was starting to see the effects of age on the flag football field and had noticed that my body was getting progressively tighter no matter what I tried to do.

After four months on your program, I can honestly say that all of the above issues and some other nagging ones have largely gone away. By the time of my final tests, my shoulder felt great,better than it ever has. I guess I never realized how all that consistent rowing and pulling could benefit my shoulders. The program was worth the entire price for that benefit alone. Furthermore, the way you organized and targeted the foam rolling and mobility drills finally loosened me up. After this program, I feel far more fluid. I can overhead squat with ease and my hips have never felt more loose and mobile. It has also given me back some of the athleticism I thought I had lost – I feel years younger on the football field.

Overall, I can’t say enough good things about the program and would highly recommend it to anyone. I learned to appreciate the right way to foam roll (every day) and the right types of dynamic warm-ups to do, how to organize a strength training program, and even how to balance conditioning and strength training."

Mike Marino
Washington, D.C.

Deadlift 405 to 435
Bench Press 225×3 (with slight pain) to 225×6 (with NO pain)
Standing Long Jump 7’10” to 8’5”

Chin ups with additional 25 lbs: 5 reps to 12 reps
Body weight 194 to 197
Body fat % 11.3% to 10.1%

"My fiance, Mathew, and I completed Eric’s 16 week strength program in June. We were both extremely pleased with our results. I increased my squat by 55lb, my deadlift by 33lb, my 3-rep maximum chin-up by 12lb, my bench press by 8lb and my standing jump by 7.5"- great results in just 16 weeks.

"This is the first intensive strength program I have undertaken. The program will produce amazing results if you are completely committed, determined and motivated for the 16 weeks. I even managed to complete my training with international travel and demanding work pressures. Mathew was an ongoing source of support and this program highlighted the importance and value of a committed and motivated training partner.

"As a female who up to three years ago focused their entire fitness regime on cardio, I highly recommend Eric’s program and his strength and conditioning expertise for maximizing strength gains and sculpting a lean physique."

Cassandra Lees
Port Moresby, Papua New Guinea

"In the four months I have been on this program, I have gotten really freaking strong. The numbers I have been putting up are not earth shattering but the quality of my movement and my strength carryover into sport has been dramatic. Even without the improved physical qualities the program would have been worth doing just to feel what is like to be human again without a knee that hates me and a shoulder that feels like it belongs to a 90 year old."

"I made a commitment to complete this program despite having to train for a couple of fights. At times it was tough, but at the end I have become a much bigger, scarier and more powerful fighter."

Paul McVeigh
Professional MMA Fighter Glasgow, Scotland

"I’m a 27 year old attorney who spends too much time at his desk and not enough in the gym. I was looking to improve my mobility and fitness while maintaining my strength while on Eric’s new program. Instead, I improved my mobility, flexibility, fitness and strength in addition to improving my body composition.

"On Eric’s program all of my tests went through the roof. My 3RM on chin ups shot up 35 pounds, all while I was losing 13 pounds. I also improved my 400 meter time by ten seconds and also improved my vertical jump by five inches. After finishing the program I was simply amazed at the progress I’d made in only four months. I give this program my highest recommendation. "

Trip Smalley
Mobile, Alabama

"There are countless programs that offer gains in size, strength, appearance, etc. Many of them are effective in these areas. Cressey wants you to get bigger and stronger, but most importantly he wants your body to respond, without pain, to whatever it is you ask it to do. He wants you to run, jump, lift and play better; and he wants you to do it injury-free. Eric Cressey has done something very special with this program. Over the course of 16 weeks, I not only made gains in strength, but I felt my posture improve; I felt aches and pains in my back and shoulders disappear; I noticed mobility in my hips and lower back improve; and I felt more balanced. I felt compelled to return to sports I had previously abandoned. This program has opened doors for me physically that I didn’t think possible. This is not just a weight lifting program. This is a guideline for long term health, and an invitation to keep your body moving efficiently for life."

Pete Garivaltis
Burlington, VT

"The Show and Go program is one of the top on the market today! It is definitely a full program and not just a written workout. This will take care of your soft tissue work, warm-up, activation, strength training, mobility work, and metabolic work for the whole week. It is also flexible and can adapt to your certain goals, something that many other programs lack.

"This program will definitely increase your absolute strength but does so much more. You will be feel better, move better and become more athletic after following this 16 week program. It does a great job of creating a balanced body and finally enables you to throw some heavy weights around! Eric Cressey is one of the smartest men in the fitness industry and following this program is the next best thing to working out with him. I highly recommend this program to anyone who wants to increase their strength, move better and feel better in their everyday lives!"

Kane Sivesind
Madison, WI

"For any trainer or coach who is serious about strength and conditioning and helping people achieve a higher level of health and fitness, I highly recommend Eric Cressey’s Show and Go program. It truly gives you great insight and knowledge to fully appreciate what ‘true’ program design is for any population. Most programs today are outdated and produce little to no results. By doing this program, you go through an entire physical transformation, and it also pushes you mentally, which ultimately takes you along a great journey through proven scientific strength training at its best! It has made me a better athlete and has been a significant help into TRULY learning how to design SPECIFIC Strength & Conditioning Program to Achieve SPECIFIC results for all of my clients both athlete and non-athlete!"

Anthony Tomeo, MS, CSCS
Port Washington, NY

Bench Press from 265 to 315
Deadlift from 390 to 465

"Having read Eric’s work in the past, I was confident that his new program would be great. To
say that I was impressed with the results would be an understatement. I added 30 pounds to my deadlift, 30 pounds to my bench and 40 pounds to my front squat in only 4 months. I also
managed to gain five pounds while increasing my vertical jump by two inches. I am constantly
impressed by the quality of Eric’s work, and this program was no exception."

Troy Appleton
Victoria, B.C., Canada

"This program was some of the best training I have ever done. I could not believe the
improvements I was making not only in the gym, but in mobility, posture, and overall
strength. Eric’s methods are straightforward and amazingly effective. For the "everyman"
like myself, I would challenge anyone to put solid effort into this program and not come away
impressed with the results."

Josh Taylor

Portland, ME

"I have just completed Eric Cressey’s latest 16-week program with fantastic results. Being a Chiropractor and also a gym rat, this program satisfied everything I look to accomplish with my training. Over the 16 weeks, I experienced noticeable increases in strength and power while dropping weight and body fat. The approach of integrating strength training with corrective exercise strategies is perfect whether you’re an athlete or someone who is looking to tone up and improve your overall health. Eric has mastered the balance of achieving fitness goals while addressing clinical needs and addressing functional limitations. The variety in the program will satisfy even the most advanced lifter, while giving the beginner or intermediate lifter a strong foundation of how to develop a solid exercise program and create a strong healthy body."

Dr. Jason Lemieux
Oakville, Ontario, Canada

"I have nothing but glowing praise for Eric Cressey’s program. I have been a recreational lifter for many years. Eric’s program has helped me overcome some sticking points in mobility and strength that I wasn’t able to address on my own. Even though I am relatively strong, I have never been able to chin. Now, I can do several sets of chins with various grips.

"Because of all the unilateral work that Eric recommended in this program, my basic lifts
(deadlift, squat, bench) have gone up significantly.

"My favorite lift, the deadlift, has gone from 225 to 280 and that’s at my body weight of 130 lbs.

"I was always a good conventional squatter, either free squat or box squat, but was never
comfortable with the front squat. This program provided me with the tools to finally perform a
decent front squat.

"I could go and on and on and tell you about all the other lifts and how they improved. Suffice it to say – €¦THIS PROGRAM WORKS! Thanks Eric!"

Arlene Robbins
New York, NY

"I’ve always been a fan of Eric’s work, but training on the Show and Go program was beyond what I had imagined, and I had very high expectations. I’ve been lifting weights for 18 years (and hold a number of fitness certifications) and I’ve made gains like I never have before. I’ve made more gains in the past 16 weeks than in years. I’m the strongest I’ve ever been and have hit personal records on all my lifts, adding over 50 pounds to my bench 60 pounds to my deadlift. Honestly, I was shocked to see the weight I was lifting go up consistently on a weekly basis the training and results I got really busted limited ideas I had of what was possible. It’s the best programming I’ve come across and fun too. I can say with conviction this is the leading edge of weight training, and if you follow the program you will get results."

Fred Macri

Lenox, MA

"When I first started looking over Eric’s new program I knew that it was the real deal and that I was in for some serious gains. Over the past 16 weeks I have gotten stronger, bigger and improved my mobility all while staying completely injury-free. As an aspiring powerlifter, I’m always concerned with not only performing better in competition, but also staying athletic and healthy in my everyday life. Eric has managed to synthesize these goals into a fun, yet challenging routine that even the most advanced lifter can benefit from. After increasing my squat, bench press, deadlift and overall athletic performance, I am sold
on this method and think anyone who is serious about training should give it a shot. They will not be disappointed."

Chris Gramuglia
Eastchester, NY

"I have done many strength training programs the past several years. Eric’s program is by far superior to any other training program that I’ve ever done. Throughout his program I had less joint pain, I got stronger, and I became very lean. After four months on the program I was in the best shape that I ever have been in my life. It’s a wonderful feeling not to have as much joint pain after my training sessions. Thank you so much Eric. Your program has changed my whole outlook on training!"

John Madrigal

Anniston, AL

"From the very first workout, it is easy to see how well put together this program is. 16 weeks later, and WOW. It was challenging. It was time efficient. And it was just awesome to do. Muscle imbalances were fixed. Mobility was enhanced. Strength greatly increased across the board. I was leaner, yet heavier. My posture and other weak points improved as a result
of the terrific programming of mobility and soft tissue work. I was more explosive on the basketball court. I felt better just doing everyday tasks and how much simpler they felt. I worked hard, and you need to. The workouts are terrific, yet intense. Whether you can make it to the weight room or gym 3 days or 4 days a week, Eric has you covered. Any goal can be achieved by following this program, whether it is to bump up your numbers on any of the lifts, get lean, add slabs of muscle, enhance athletic abilities, or just to generally feel better in day to day tasks, any and all of these goals are possible with this program Eric lays out. I achieved four of those goals, just to prove it! I loved it and I know everyone who follows this program through to the end will too!!"

Matt Stephen
Newcastle, NSW, Australia

With Eric Cressey’s Show and Go program, you can rest assured that you are getting nothing but the "Goods." Programs and principles are clearly explained and outlined, and they include everything from soft-tissue work, to active warm-ups, to ideas on conditioning and of course, strength. This latest program of Eric’s is no exception. With it, over the 16-week period, all my numbers have gone up and more importantly, even at the tender age of 37, I’ve managed to stay injury free and to continue performing on the basketball court. What’s more for me, it’s not simply a "bulking up" program; I managed to benefit from significant gains in strength-to-body weight ratio, the true difference-maker on the court and field.

Eric Lapine
Saint-Lambert, Quebec

"Before starting Eric’s program, I thought I worked hard at the gym. I was wrong. The Show and Go program took my intensity to another level. If you are ready to bust your ass, this program will more than payback your efforts. After 16 weeks I gained nearly 16 pounds, improving all my major lifts along with my mobility and posture. My legs grew so fast I had to buy new work clothes. But the best thing I can say about Eric’s program is that it left me wanting more. Despite some workouts feeling like a war of attrition, I always woke up the next day excited to get back in the gym, to put more weight on the bar, and hit more personal bests. I strongly recommend this product to anyone looking to find better results in the gym."

Mike Moore
Philadelphia, PA

"The program was a success for me because it balanced strength, mobility, and conditioning.
The workouts were constructed to train multiple energy systems without conflicting with one
another. As my bench improved, my shoulder pain subsided; as my deadlift numbers went up,
my lower back felt better and better. During the last four weeks, I was able to continue strength gains while incorporating a fat loss plan, not an easy task without a well constructed program. All told, my biggest success was an increase in my bench from 225 to 265, with a simultaneous decrease in body fat from 17% to 12%."

Lucas Serwinski
Norwich, CT

"I can’t say enough to describe the positive experiences I had with the Show and Go Program.
Obviously, I gained significant strength across the board and got leaner, which in itself is
rewarding, but the amazing part to me is that I did so as a 40 year old female with an office job and not as a younger elite athlete with access to more training resources. And my progressions weren’t solely strength oriented as I also made improvements in my flexibility and range of motion in spite of having past issues in these areas. With the enhanced strength and flexibility, I’m now enjoying the best fitness, strength and health I’ve had at any point in my life. And, it’s incredibly empowering to be a strong woman and reach strength levels I never thought were possible for me. There is no question in my mind that I got more than a 16 week training manual from the Show and Go Program. Rather, this program provided a road map for me to be able to continue to optimize my strength and overall health because I experienced the power of mixing of mobility exercises along with innovative strength gaining techniques."

Rebecca Wilson
Fayetteville, Arkansas

"Before starting the Show and Go program, I had spent 15 years lifting on a fairly regular basis but my progress had stalled a decade ago. After starting Cressey’s program I realized I had never in my life really warmed up properly until now. The mobility drills are what really has made the difference for me. I added 100 pounds to my deadlift and more important than that,
my shoulders aren’t hurting me and my posture has dramatically improved. Anyone who’s been doing the three sets of eight routine for the last ten years without much progress should really try the Show and Go program."

Nick Chertock
San Francisco, CA