// The field manual
Straight answers. No hype.
The questions members actually ask, answered the way the programs are written: answer first, reasons second, nothing we do not ship. Drawn from the Spec Standard, the doctrine every Spec Fitness program is built on.
What Is a Deload Week and Why Programs Need OneA deload week is a planned week of reduced training load. What it is, why trainer-written programs schedule one every couple of months, and how to run it without losing progress.Updated September 2026How Much Protein Per Day When You LiftThe working answer: roughly your target bodyweight in grams of protein per day, spread across your meals. Why protein comes first and how to actually hit the number.Updated September 202645 or 60 Minute Workouts: Which Session Length Fits45 focused minutes beats two distracted hours. When a 45 minute session is enough, when 60 earns its place, and why the program filters offer those two lengths.Updated September 2026How to Modify a Workout Program Without Breaking ItYes, if you swap like for like and keep the progression intact. What is safe to change in a trainer-written program, what breaks it, and how the Spec Fitness editor keeps swaps honest.Updated September 2026The Daily Minimums: Five Lines That Hold Everything ElseFive daily lines: move, fuel, water, sleep, zero. Hold them and the big things hold. The Spec Standard's answer to all-or-nothing fitness.Updated September 2026How Many Days a Week Should You LiftThree honest days a week, every week, beats six heroic ones followed by nothing. How to pick between 3, 4, 5, and 6 day programs based on the week you actually have.Updated September 2026
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