alright you kno when you train and its like you trained 30 and gained 12 defense is there any way i could gain more defense like do i have to have my stm at 100% or something?

get amenities that increase your stamina. youre level 7 and dont know this?

nah cause i really doont have n.e thing in my cell working on stm only on defense and energy

To Be honest if you make sure your bars are full on you energy stamina and Hp you will get the best from it but having a larger cell or items that are 5 energy give you more energy but remember if you have 150 energy when you train you may only get 93 some times but it changes every time but if your only getting 12 out of 30 every time you need to find out why and stamina may be where to start make sure your bar is full

For a training cell you should get amenities that give NRG. These amenities that give energy are Taylor West cd's, Bag of Coal, Old/New Toilets, Groundhogs, Sofa, Yoga Mat, Games consoles etc. These amenities will help you when you train, the higher your NRG the more speed, strength or defence you'll gain. Hope this helps.

Actually thats not exactly true.

The results of your training are determined by Stamina.

NRG determines the number of times you can train STM determines the results.

2 players can both have 100 NRG

Player 1 has 100 stamina when full

Player 1 trains SPD and gets 95 SPD

Player 2 has 125 stamina when full

Player 2 trains SPD and gets 105 SPD

Basically, the more stamina you have, the better the possible results from the NRG you use to train. 

so a healthy balance of both i would say

I had been training with 100 STM and 110NRG for over a week. The best result I achieved with that was 125.

I added some amenities that boosted my STM to 110 with 110NRG. Best result 150.

I have more amenites boosting stamina than energy atm and I always get 10-20 more stat than energy spent...or at least 90% of the time. If I take some out and put in more energy items, this number drops significantly which results in, at best, stat gain equal to energy. Thats only about 50% of the time.

In short, stamina is very important.