and you know the normal range of recommended weight is twenty to forty percent and I'd say 20 to 30 and I'm in when I write the paper because I just wrote a paper for journalists or anything conditioning on this it's like 25 pages and 250 references and the I say you just go to 20 percent I mean did you crate I don't think it's foolish to go beyond 20 percent but you know when you're competitive and you're an athlete you want to do more but more is not better