Levi Markwardt, Trainer

Training, goals & specificity vs GPP

1st pic late Apr '24, 3 wks before turning 46 & a day before earning rank in (2x32 - 64 reps - IKO Cruiserweight)

2nd pic current (preworkout). 93kg BW in both

IMO, 1st pic was my physical peak, performance & aesthetic wise. Ive been leaner & carried more size, but this was my best... all my training was geared towards my LC event. Very specific

Since then, age happened 😳🤦‍♂️ Each biceps longhead rupture, knee surgery, thyroid issues, etc... There is no getting back to that (I'm glad i have pics & vids!). And truthfully, I dont have the desire to train that hard or that specifically any longer.

I'm currently 8 wks post-op & since starting TRT with - I'm slowly recovering & seeing positive changes with treatment. Better sleep & I'm more stable emotionally - fewer crashouts 🙏 My first 6 wks I was Rx'd 160mg wkly & currently Rx'd 140mg. I'll mention this occasionally to stay in front of those who bring it up anyway. Transparency 1st 😉

Last thing, the results came from consistent, intentional training over time. The training tool should match the goal. The programming should match the goal. The eating should match the goal. You dont need scans, fancy equip, special shakes, wearables... you need to commit to "it" as long as it takes

My enhanced physique wont reach my best natural physique, because reasons. Life, age, injury all play a role but the commitment & drive are no longer there. GPP focus vs specific training. That's the main variable. I take much pride in hitting my best efforts with only KBs & creatine 💯 Grit > fancy. Intentional training FTW! I wouldn't trade this journey for anything

Ive talked a lot about my own transformation on SM & podcasts. But there is something very special about anniversaries & today is 20 yrs for me.

Oct 2nd 2006 was day 1 of my new life. I had been reading Never Gymless by Ross Enamait & my motivation was at an all time high after the passing of my father. No more excuses for Me

I'll spare you from all the details but 20 yrs later ive kept 80+ lbs off (screenshot 10.1.26)

14 yrs ago i was talking about this & tagged Ross in a FB post & he then wrote a blog about my progress! Still a career highlight for me & Ross has had more influence on than anyone else besides Dad (& Ross is the reason i still do burpees ❤). If you've enjoyed training "my" style you've got Ross to thank.

If you want to read the blog it's linked in my bio & i'll put it on my story

http://rosstraining.com/blog/2012/10/the-decision-to-change/

Also, Never Gymless is on sale for $1 at www.rosstraining.com. Seriously, $1

Life & Training update in an effort to be fully transparent

https://www.youtube.com/watch?v=ULYJYojAoWI

Aug 3rd surgery has left me as a big baby and I'm struggling through the recovery process - 6+ weeks out responding slowly 🫤 with the limitations I've added some hypertrophy training to mainly address weakness that I've developed over the years as I've only been training with my bells. So if I'm going to be doing it, I want to show that I'm doing it. I've always stated that I didn't train the other disciplines - and I wasn't - but if I'm doing other things besides my bells then I'm just letting people know

Some of you will read the next statement and think, "This is a weird thing to announce on Social Media. Why are you doing this?" You'd be correct. You shouldn't care. But people in my world do... I started TRT with Gameday in Sioux Falls on Wed Aug 5th. In Mar '26 my total T was low 460s and after consulting with my P*P, I reached out to Gameday for treatment options. They Rx'd 160mg weekly in two 80mg doses. Yesterday (9.16.26) was my 6 week follow-up & my total T is now 1029. They'd like to see me between 900 & 1200 so right where I need to be

I'm done competing so there's no need to worry about performance changes and I've build my foundation through years of dedicated training and nutrition. But I'm finding as I age, I just haven't been aging as well as I expected I would. Injuries, poor recovery, poor sleep, thyroid issues... And I've been concerned with how people would respond with me starting TRT. I've been accused of it for years and always, truthfully, explained that away. Not that I had issue with others using these methods, I just wasn't. And when I'm not doing something I don't like the accusation that I am. But I am now and ultimately decided that I cannot let strangers online dictate my personal wellness decisions. So as of Aug 5 '26 I'm no longer "natty", which is whatever, I just want to feel better

As my career is based on performance/aesthetic/results its important (to me) to be honest with what I'm doing. I think all trainers should be - could be GLP-1, TRT... doesn't matter, Just be upfront

Gameday Men’s Health Sioux Falls

Day 3 to Day 5. Lots of work to do! Quad game was always sus but this absurd 🤦‍♂️

A lot of fuss over 2 small holes 🤨😤

😁 pretty accurate AI 🤣
Thank you Tatjana Fischer ❤️

Another post on the topic of optimization - same but different - this time with a focus on recovery to improve performance. If you’ve read my previous rants, this won’t surprise you, but I’ve got more receipts this time

First, I’m clearly not a Dr nor is this medical advice. I'm passing along info from those educated on the topic

Christie Aschwanden (author: Good to Go) https://a.co/d/02OlSF4C

Nick Littlehales (author: Sleep) https://a.co/d/0flivyFp

Dr Marc Bubbs (author: Peak) https://a.co/d/0bHZB3AF

Josh Brett (Video) https://www.youtube.com/watch?v=3BCfDHYRWYc

It should go without saying, but there are variables to consider. Most importantly, genetics & doping. Also worth considering, elite performers have smaller margins & you have to actually work hard enough, consistently to get the small, if any, benefit. Most of you are spending high dollar to Major in the Minors

So what am I referring to? Wearables and Scans (data optimization). Special training equipment (training optimization). Special Recovery tools (recovery optimization) like Sauna, Red Light, Ice baths or cryotherapy, sensory deprivation & even compression boots. Gyms, clinics & wellness businesses selling “elite level” optimization to people that can't drive by a drive thru

When measuring soreness/fatigue (not perf), these recovery methods simply don’t offer the juice to justify your squeeze. When comparing recovery methods to doing literally nothing, you’ll see studies showing stretching offers no additional benefit. Same for electro-stimulation. The fancy compression boots you “feel” working offer the same benefit as going for a walk. Which is something you should be doing, but walking is free. What had the best benefit in this study? Massage, and it wasn’t close

So much of this is just broscience. Tom Brady’s sleepwear. Cupping… Don’t get me wrong, a huge part of recovery is mental. I’ve spent a lot of time foam rolling because I “feel better” when done. But this industry is making a killing off of us. They upsell to gyms who then upsell to you. Elite performers paid to market & hype methods with a small ROI, if any. Remember, most of us aren’t elite

What about stacking methods? What if each method gives 5% improvement & I use 4? We get that 5%, according to their findings. So the time & money spent chasing 4 methods could be replaced by a walk, a good meal & a nap

Truly, our goal should be treating a specific problem at a specific time for a specific reason

We chase placebo’s & end up with nocebo’s. I’m tired because my watch said I am. But maybe you slept fine & your performance suffered because of training DOMS? or you missed a meal or you’ve got some outside mental stress? Stress is a killer because your body has ONE stress account & stress deposits are nonstop & often mismanaged. More measurements = more data points = paralysis by overanalysis. Worrying about recovery makes recovery harder & your wearable isn’t tracking your mental exhaustion

We need less gadgets & speciality tools while more adherence to Periodization, Deloads & intelligent Planning. We are so quick to sacrifice the boring strategy that is working to pay for something exciting that over promises & under delivers

Goal specific training, real food, real relaxation/sleep & a calm mind = very affordable. Add in a quality scale, mirror & annual blood panel & you have every data point you need. I'll die on this hill

Again, there could be a place for 1 or more of these methods & it may just give you an edge AFTER you’ve locked down the stuff that really matters

I am a subject of one. But this has certainly been true for me. I use KBs (nothing fancy there, in fact the internet will tell you they are BS) intentionally & intelligently for my goals. I eat well at home & do my best to get rest. I’m terrible at stress management, but I’m focused on the major’s, not minors. I’m continually asked about my training & eating habits. It really is this simple. Not easy, but simple. Pretty affordable too

I’ll never be the guy that will sell to you but I will tell you the truth. There are no quick fixes & the only cheat code is more burpees done well 😉

so yesterday i said i was gonna be laid up for a bit post surgery. and i am. but i snuck this guy in pre-surgery 😉😁

Im home now. no issues with procedure, just pretty sore. pray for my "mental illness" btwn now & then! Let's hope i cry about my knee less now 🙄🤦‍♂️

Lakes Regional Healthcare staff was great! Thank you. And my wife is spoiling me ❤️❤️

gloved 20s in 1', into
gloved 24 for time
Round every 4', Rd 7 & 8

EOW 7.28.10

https://youtu.be/HUsujJFuD5M?is=-90Qd7VRIjeaIRGi

Carlos, my guy 💪🍻
16 yrs is crazy. I remember the text vividly. Your Memorial like it was yesterday. Your laugh like youre right here next to me ❤️

Brother your Legacy only grows! Each year more participants in the ! Not only at Athletic Republic Spirit Lake (11 on Sunday in person) but literally worldwide! And more will be checking in throughout the day 💯 We have some LEOs honoring your ultimate sacrifice going in the Eastern part of the state right now 😁 Your impact, your character, your sacrifice will never be minimized. Never forgotten.

May i learn to live & love like you 🫡

2026
EOW 7.28.10

7 LC
28 HSn
10 Burpees
- 13 rds (585 total reps)
7 LC
8 Burpees
- 1 rd (585+15 = 600 = Carlos Badge number)

My heart is full ❤️ Biggest in person group at Athletic Republic Spirit Lake yet! 11 brave souls stepped up & completed this workout honoring Officer Carlos Ledesma. I truly have great friends & members willing to suffer & honor someone most never had the pleasure of knowing. Never forgotten my friend. Your Legacy & Impact thrives 💯🍻

The actual day is Tues 7/28. You still have time! On Tues I'll share everyone else that participated. I've got at least 3 other members & Shai so far ❤️ if youre local, stop in on Tues - even non-members - no day pass needed IF you play along 😁

For me: 54'57" total time with 28s & 20in box
I did 1 Rd every 4' for 10 & the last 3+1 Rds every 4'30". Typically i run this with 32s every 4'30" & 16in box. knee isnt ready for 2x32 so smarter = lighter with less rest & taller box. Will be on yt





Luciano Ledesma Sherry Ledesma-Randolph
Luciano, can you tag your brother? Clearly i cant spell his name 🤣🤦‍♂️