Taxing, I know, but it builds your pinky finger. You can use it to defend yourself.

Seriously, a lot of us old guys appreciate capital letters and punctuation. People don't like having to decipher posts.

This is not the forum for this, but the bottom line is that there IS no best training program. Everyone is a little different from everyone else, and everyone is always changing, i.e. adapting. That is not to say that there isn't some training advice out there that is way off base.

By the way, there is a Bodybuilding for Dummies book.