Over 40 and training hard, stop rushing between sets. When you’re lifting heavy and pushing close to failure, 3–4 minutes of rest between working sets isn’t lazy, it’s smart. That extra recovery allows you to: ✅ Lift more weight ✅ Get more quality reps ✅ Maintain proper form ✅ Build more muscle over time This is especially true if you’re following a high-intensity program with 4–5 exercises per workout, just 3 days per week. Every working set counts, so make each one your best. Don’t turn strength training into cardio. Here’s an example using the DB Incline Bench Press after a few warm-up sets: Working Set 1: 90 lb dumbbells × 8 reps (all-out effort) Rest 3–4 minutes Working Set 2: 80 lb dumbbells × 10 reps If you only rest 60–90 seconds after that first heavy set, you might only get: - 80s × 7 reps That’s 3 quality reps lost simply because you rushed the recovery. 👇 Do you time your rest periods, or just go when you feel ready?

Hi Ricky, I know things are quiet here of late but any chance you can spark things up with some new recipes, workouts, training tips for over 40s, etc. Whilst I follow a lot of nutrition protocols from over at the Men of Apollo Community I really think your workout and training frameworks are brilliant for guys over 40 and that's important because so much exercise advice is targeted at guys in their 20s and 30s and if you try and do them when you're over 40 you'll either burn yourself out in a couple of weeks or worse, injury yourself. I know you posted the summer shred routine not long ago but keep this kind of stuff coming. Plus your recipes have always been great (and tasty). Cheers, Tim

I’m putting the finishing touches on a brand-new 5-day workout split. 💪 This one is for those who are ready to take things up a notch with more training volume while keeping recovery and weekly progression front and center. The goal isn’t to do more just for the sake of it—it’s to train smarter with a balanced program that hits every muscle group throughout the week, allowing you to push hard, recover well, and make consistent progress. Whether you’re lean bulking or cutting, the foundation stays the same: ✅ Progressive overload ✅ Balanced weekly volume ✅ Recovery you can actually sustain ✅ Strength and muscle growth over time If you’ve mastered a 3- or 4-day routine and you’re ready for the next step, I think you’re going to love this one. Who’s interested in getting early access when it’s finished? 👇🔥

Hey all, first post! I am just deciding between a cut or recomp approach. Based on this initial pic, I would love your recommendations. I’m six foot, 172.4 lbs, and 13.9% body fat.

🔥 This transformation was built using the exact 3-day training split inside my Fitter After 40 SKOOL classroom. There were no secrets. No complicated workouts. No perfect genetics. Just consistency. For 3 months, I stayed locked in: ✅ Followed the 3-day training program ✅ Hit a minimum of 10,000 steps every day ✅ Kept my nutrition simple and repeatable My diet looked like this: 🥚 Meal 1: Eggs, toast, and fruit or a Greek yogurt bowl. 🥩 Meal 2: Lean beef or chicken with potatoes or rice. 🍫 End of the day: A snack or treat that fit my calories. That’s it. For supplements, I’ve kept it simple. Creatine daily, magnesium citrate, collagen and whey. I also added 2mg or Retatrutide in my 3erd month. 💬 Are you currently locked in? Drop your biggest question below, or if you’re a member, share your transformation story. I’d love to see how you’re progressing! 👊