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.

Over the past several months I've been putting my own advice back into practice with absolute consistency—high-intensity training, proper nutrition, recovery, and patience. The before-and-after picture I'm posting here isn't about perfection. It's simply proof that the principles still work. At 56 years old, I'm still a student of this game, and one thing remains true: the body will respond when you provide the right stimulus and respect recovery. I know there are a lot of experienced HIT guys in this community, so I'd love to hear how everyone's training has been going lately and what kind of results you've been seeing. I've also been putting out a lot of new content on my YouTube channel discussing High-Intensity Training, recovery, training after 40 and 50, and my experiences training alongside Mike Mentzer. YouTube: https://youtube.com/@highintensitycoach Mostly, I just wanted to check in, share some progress, and say hello to some fellow HIT enthusiasts. Hope everyone's doing well and still training hard. — Markus Reinhardt

Interesting new study: Long-term resistance training with all-cause and cause-specific mortality: assessing dose-response and joint associations with aerobic physical activity GQ talked about it here: https://www.gq.com/story/how-long-you-should-strength-train-every-week-to-live-longer (could make for good social or email content). TLDR: - A large prospective study followed 147,374 adults for up to 30 years and examined the relationship between resistance training, aerobic exercise, and mortality. - Performing 90–119 minutes of resistance training per week was associated with: - 13% lower all-cause mortality - 19% lower cardiovascular mortality - 27% lower mortality from neurological diseases - The mortality benefits of resistance training appeared to plateau beyond approximately 120 minutes per week. - Individuals who performed both resistance training and aerobic exercise had lower mortality risk than those who performed either type of exercise alone. - The lowest mortality risk was observed in participants who combined: - 60–119 minutes of resistance training per week - 30–45 MET-hours of aerobic activity per week - For context, 30–45 MET-hours/week is roughly equivalent to: - 7–11 hours of brisk walking per week, or - 3–6 hours of jogging/running per week, depending on intensity. - The study was observational, meaning it found associations but cannot prove that the exercise itself directly caused the reductions in mortality. - The findings support current public health recommendations that encourage a combination of: - Regular resistance training - Regular aerobic activity - Long-term consistency

Founder of HITuni and Personal Trainer, Simon Shawcross, is joining me on the podcast this week. What questions would you like me to ask? They can be about HITuni, personal training, strength training in general or anything else related to Simon's interest and expertise. Please put your questions in the comments below 👇

Good evening ladies & gents. I'm on vacation with my family (Crete, Greece 🌞) until June 4th. Calls have been postponed until June 11th. I will be checking Skool once per day, so please DM me if you need help or post in the community!