Requested by Lawrence. This is the program I used for the majority of last year which helped me put on decent size while maintaining decent condition. Hope it helps people on here out. If you have any questions, post them here and I'll do my best to get back to everyone. Dorian Yates Inspired Routine. 3x per week. Monday, Thursday, Saturday. Legs, To save time I did everything as tri set. Maybe a minute in between sets and as much time as felt I needed after the 3 sets. Each exercise was one set till failure. I would have liked more time between sets but I rarely had the time I'd like to train. Leg Extension Machine Calf Raise Seated Leg Curl Leg Press Seated Calf Raise Prone or standing leg curl Hack Squat or Squat variation Donkey Calf Raise Stiff Legged Deadlift Would normally do some neck work after. (Time pending) Day 2 Back and Shoulders - I could do a set of back, then a set of shoulders back to back. Break after every 2 sets. Pullover (always Nautilus) Shoulder Press Chin up or Pulldown Machine lateral raise Machine Row Cable lateral raise Different row (I had a few scapular retraction movements I liked. Something like a kelso shrug) Low Back machine. Day 3, Chest and Arms. (Also known as the day you look forward too!) Chest Press - spent sometime on my smith machine because it was new for me. Machine Bicep Curl Machine chest press - Normally converging because my first chest press didn't. Cable Bicep Curl Fly machine Preferred Tricep extension DB curls Dip machine I didn't do much triceps and kept it at the end because I didn't want it to take away from pressing and there was some overlap with shoulder pressing. Diet as discussed was Dr. Mauro Pasquale's Anabolic Diet/Metabolic Diet. Results according to Inbody. 229lbs, 117.5 SMM Bodyfat percentage was 11.4%. I think the inbody rates me a bit too low but that's what it reads. This is the program that took me to my new best.

Hi everyone, I realized I haven’t properly introduced myself yet—so, hi! I’m Toni, an aspiring HIT personal trainer. I currently work as a personal trainer at a mid-sized private studio in Helsinki, Finland. I’m fairly new to the HIT approach, but I wanted to share my progress after just 11 weeks of training. A little background: I have 12 years of training experience. I played semi-professional ice hockey and have followed traditional strength and conditioning programs, often multiple sets and multiple sessions per week. Despite this training history, I’ve managed to gain 800 grams of lean muscle tissue in only 11 weeks training twice per week. I know that InBody isn’t the most precise method for measuring body composition, but since my measurements are standardized, they are useful for tracking progress. These results are very promising, and I’m excited to keep pushing forward—both for my own development and to help my clients successfully incorporate HIT into their training.

Lawrence has been chasing me down about getting on here; I see it's very busy compared to the old group. Hope y'all are growing this new year!