Hello Ru. Falling of last moves of 8c's?!? oops.This stuff just doesnt follow! There about four pages of utter bollox as a reply from Messers Nibile and Webb which i was hoping to avoid. Does someone actually understand this? Even Dave Binney contradicts himself as far as i understand it! What intensity, how many moves and how much rest? I'm not intersted in suggested routines, what my mate does kind of answeres etc