Mark Sayer

Have you completed “6-12-25” or German Volume Training? Once you have done these types of hypertrophy-focused programs a couple times, you might notice that when you return to them, they don’t “hit quite the same way,” or you don’t reap benefits for as long. One reason is that if you continually do only “pump work,” your strength threshold goes down.

I noticed the first time I ran Poliquin’s famous 6-12-25 protocol, I got six weeks out of it, I wasn’t necessarily “dieting to get lean.” Still, because of the natural growth hormone release I received from this protocol, I did while regularly crushing a pint of Van Lewens.

The next time I put this program in the mix, I noticed I got about 4 weeks in, then my weights actually started regressing.

Currently, I’m following a hypertrophy program that starts with a top set (not max, but “max for the day”) first to get the most out of it.

The reason I mention drugs in the bio, or supplemental testosterone and age, is that being enhanced means that nearly ANYTHING will work.

Why heavy singles are so important as we age is that max power output will begin to decrease at a much more rapid rate than strength, endurance, or even muscle size will.

Have you tried GVT or “10 x 10,” 6-12-25 or 8-8-15? I would be interested to hear your experience.

Also, if you are looking for bespoke personal training in Bed-Stuy area of Brooklyn, specifically for adults over 35, please feel free to reach out 💪 Especially 35-40+ it is not crushing yourself every workout but, “Intelligent Intensity, that gets you results.”

Also, do yourself a favor and disregard any calorie estimates wearables give you.

What an amazing turnout to learn more about the barbell squat! The King (or Queen) of all exercises! Also, we were able to raise $1,200 to help the resilient kids at What an amazing turnout to learn more about the barbell squat! The King (or Queen) of all exercises! Also, we were able to raise $1,200 to help the resilient kids at ….. get better access to education to help them break their cycle of poverty in rural Thailand, where the HEART OF MUAY THAI will always be.

Some of the things we learned were “why we squat,” how to pick the right squat for you, and bracing techniques, and everyone received a sample program.

Muay Thai has become massively popular in the last 20 years, but the people at the heart of this sport in rural Issan don’t see the wealth it has brought. Things are harder than ever there, with climate change making both farming and training harder, predatory loans, conglomerates buying up farmland, and rampant drug use… If you claim to “love Muay Thai,” think about what that really means.

This is the new “over 40.”

Elite coaching.