Hyperthrophie for older guys ... This is my interpretation of a Fullbody Heavy, Light, Medium ... The idea is, to spreat the volume over 3 days and to concentrate the art of stimulus on 1 day ... So the strenght trigger is on the heavy day, and so on. I use mostly machines, because there're more joint friendly. The reps are goals ... So, if you can do 8 reps on the last set, then increase the weight. The waves will last 3 weeks ... Then try to add another exercise for back and legs on the heavy or medium day ...