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Here is an excerpt from the last chapter of the "Train Smarter" book, adressed, in some way to older people. It summarises how to assess effectiveness of training programs and gives sample fitness programs as guidelines for design of MED based programs.

The minimal effective training dose (MED), popularized by Tim Ferris in his 2010 book The 4-Hour Body and extensively studied by exercise scientists and researchers such as Dr. Patroklos Androulakis-Korakakis in his recently published book “Train Smarter, Not Longer: The Minimum Effective Dose...

First, Thank you, I'm glad you liked the rotation. Agree with you for the need to have enough challenge to build strength and bone mass! And that the original STS 2.0 is incredibly taxing. That is why the slow motion rotation, both in length and workout time savings. I can assure you that this...

In the Slow Motion Rotation, the Body Parts Legs + Shoulders No repeats is the longest compared with the two other Mish Mosh Body Parts in there!. In case you want to reduce the length, using Mish Mosh #1: Body Parts Legs & Shoulders with No Repeats will reduce the length from 51:44 to 37:17...

Funny indeed!!! Didn't notice it until you pointed it out, since it didn't affect naming my file. It is, however, easy to correct it in Acrobat: Go to file Properties and change the incorrect title to your new one!

The rotation has been created to be true to the spirit and purpose of its original STS 2.0! It is, however, interesting and gratifying to note that it can also be used in a general pick and choose as you like manner!

Thanks for your feedback and for consdering to make use of it. Have fun! Exporting the PDF file to MS Word, removing all hyperlinks and making sure that the compatible fonts are available, make it easy to use it as a template for re-editing, then exporting it again to PDF! According to my...

Here attached is a corrected copy of the rotation!

Thanks for your positive feedback! Glad you liked it! Actually, you have been the source of inspiration, remembering your insistence on waiting for confirmation that premixes are included in LMR2E before pre-ordering! Seriously looking through premixes, I discovered that you were right about...

Loved STS 2.0 and still do because it is the most well structured series; I have ever encountered, very thorough and well thought out program, right on its goals. Thanks Cathe! I have, however, no intention to repeat it again in its original rotation. It was, for me, highly demanding and too...

BTW, you might not be able to get the PDF Schedule/Calendar (She went commercial!!!). Attached is a copy of it so you can see how cardio finishers are included in the workouts. Also, attached,a copy of the program guide, in case! Have Fun!

Faced similar problem with Nick Tumminello's "Strength Zone Training"! All workouts have lots of gym machine exercises. Managed to modify a couple of workouts to home based by google searching for "alternatives to -MACHINE EXERCISE-" and selecting the appropriate alternative that matches its...

As Cathe already advised on avoiding or minimally using cardio in hypertrophy workouts but you do need to have it, I would recommend taking a look into Heather Robertson's HR12Week 5.0 series on YouTube. It is also a sort of hypertrophy series and she is smart enough to offer what she calls...

During the Covid era, Caroline Girvan was a YouTube pioneer offering workout series to follow. She was brutal (in a positive sense!). All 10 weeks Epic 1-3, Endgame and even the shorter Epic Heat series were demanding, highly intensive, suitable only for challenging advanced exercisers. I liked...

Don't forget LMR2-Elevated! Actually my P30 hypertrophy rotation was inspired by the successful results from completing the STS 2.0 12 week rotation focusing on strength and muscle growth/maintenance! Another modified rotation, which is planned for next month, based on LMR2 Elevated + Heavy...

Here is my small-ish Perfect30 based created rotation for hypertrophy! What do you and hopefully Cathe think of it?

First congrats and wish you success in all your interesting adventures. Regarding 1RM, watch the attached video clip for interesting advice:

Would this mean New Complete Workout Series or just OnDemand single workouts?

More than aware! She is marvelous, but no way for me to match her lifting weights!

That is it! Just a question out of curiosity! Know, without any doubt, that Cathe is more than professional, but it looks like curiosity is going to kill the cat!!! Do, however, appreciate your thoughful remarks and thanks for the ACEFitness link as a source of further learning.