Theres no hostility, weird you should interpret peoples posts that way

Seriously get down off your high horse! I dont know you but after the shit you've said on here, i would never want to follow any of your "routines." Im a sprinter, sprints coach for Loughborough University and massage therapist for UK athletics and if you want to get people to do your programmes...get their f***ing respect, keep it and dont abuse it!

All youve done is come on here, post your routines, belittle anyone who argues against you, personally attack them and splash your quite qualifications around the place like theyre the works of einstein. Sure you're precious qualifications have helped you get some quite finite knowledge but you sound very dogmatic and narrow minded about your whole approach. I lost all respect for you as a professional when you said to mad fer it, "dont question me on what i do for a living." Do you really think anbody wants to hear that come out of the mouth of someone trying to give advice? You might have a deep knowledge of how to get "in shape" and look good but your skills as a coach are absolutely terrible.

You started off by basically saying this is a routine for making you look good, but then you went on to say..........What does "actually" being in shape mean?? Explain this rather vague term....

Where is your mention of "muscular power" in you components of fitness btw? clearly you dont know how design a programme that incorparates this. No mention of, box jumps, medball power throws, power cleans, split jerks, snatches or any olympic lifts? Which i might add are an immense full body work outs and take out the need for most of those monotinous exercises youve included as they work on all the aspects of fitness you mentioned including core stability.

Totally disagree with "dont miss a session" - absolute rubbish. Missing one session every now and again will not impinge on your performance, ruin you weeks training or render it pointless... if anything it will give you added rest and help you be fresher for the next session. Have you never heard of tapering?

Where is your evidence for your "after 40mins of exercise the rate of testosterone release drops" ? How does this lead to a catabolic situation or a drop in performance? Youve not mentioned any of the other acting hormones that act synergistically with testosterone or the other factors that may act to offset atrophy such as energy source to the actively respiring tissues. Testosterone levels DO NOT soley cause atrophy. Just because this drops of does not necessarily mean you will go into a catabolic state! Ever heard of cortisol, GH, insulin based hormones or myostatin? Ever thought they might have influence of when atrophy sets in in conjuction with testosterone? .... Im strongly questioning the reliability of your source for this claim! Id love to see the paper where you read this! Have you even considered if its backed up in numerous journal articles? How good is the quality of the study design? What were the statistical tests used in this study? How reliable are the results? Clinical and statistical significance?......

Amazingly and in the most arrogant fashion possible when asked "are you a ****ing physio doctor personal trainer with 10+ years experience" - you replied yes! Go on then lets hear some of your stirling physio advice then in the context of the workouts youve posted?

Lufbra walk on water!

so they fuckin aught ta! na naaa na na!

do u realise we've been training down the HIPAC and totally oblivious to each other as PUA's?

No fuckin way haha! i gotta admit tho i very rarely come on here, just dont get the time these days! We might have even met ive been there for 5 years so i recognise most people who train there regularly. PM me dude, always good to hear from a fellow lboro athlete.

BCB remember when you got made to look a charlatan, a few posts above?

u mad?

So far only BCB has posted what his qualification is, yeah he is coming off a bit arrogant in a few posts. But seriously guys, if you have a qualification and can prove some of his advice wrong, then do so. You could also post a link to scientific articles that can be verified that proves him utterly wrong, or not...that would be helpful in context of debate.

BCB decided to post this thread to help people who work out, and I for one want to learn more about it, without having to read angry testosterone filled forum warriors shouting "You're wrong, because my mate is bigger than your mate and trains fucking royal marines commandoes etc etc"

So why don't you guys get off your flamethrowers and stop trolling, cause all you come across as is immature children. That includes BCB and some of his comments as well

In all seriousness, I've trained people for a long time and I do know what I'm on about when it comes to fitness training. Yes, there was no power training in the routine, but it's week chuffing one. Need to go through a basic endurance / minor hypertrophy phase before you get onto any of that.

I'm just trying to help people out who haven't got a clue how to train at all (other than the tripe they may get out of something like Men's Health which is 80% advertising disguised as articles). If you want help, fine, listen. If you don't, then also fine. Doesn't bother me either way.

Oh, and in hindsight writing "don't question me" was a bit of a douche thing to say. I retract that statement. Of course question if you disagree or have a separate point-of-view.