[thesz]

Actually, I learned from HN about leangains [1] and hypertrophy-specific training [2].

[1] https://leangains.com/ - it is now mostly Patreon, but circa 2008 it was awesome. A lot of information.

[2] https://web.archive.org/web/20191220193823/http://hypertroph... - it is only in Archive now

Applying both leangains and HST, I've managed to lose 2.5 kg of fat while gaining 4.5 kg of lean tissue in three month. I was 38 years old at the time (2009).

For that I am very, very grateful to HN.

Regarding knees' pain, please look into HST's principles and literature. 15+ repetitions incorporated there heals ligaments' and muscles' microinjuries.