Exactly what I have been going back and forth (type3 overthinker here oh yeah). Maybe using daily workouts and building up from absolutely minimum (3 sets of sg) is the way to go. Gives a sense of accomplishment, and not a big deal if a day is skipped.
Plus, given that I can not go high on intensity, and volume destroys me, my tool to have some results would be increased frequency, while keeping the other two variables low.
Only thing to find out is whether pushpull 3x (like best damn) or PPL 2x, or a good olā bro split would feel best, but I think it is up to personal preference at this point. Consistency is far more important, than what came out 10% more efficient in a scientific study (in my opinion).
I can not thank you guys enough for all the comments here, awesome community.
As a farther of 3, I feel your pain regarding sleep mine are all a little older now 9 to 12 but I still dont get a good nights sleep. When mine were a little younger (3 kids under 5yrs). I reduced my training to a simple 2 day a week program based of 531. Squat and bench on day one with, deadlift and overhead on day 2. I kept the + sets beacuse I liked to push the reps and get the satisfaction of hitting PRās and I did 5 x 5 FSL for the supplemental. I Superset accessory work with the main lifts. So rows with bench, pull ups with OH press. Hopefully you get this idea. This simple programming allowed me to focus on just a few lifts and by super setting the accessory work with the 5 x 5 FSL I moved through the workout quickly and build conditioning at the same time.
Doing only 2 days a week gave me options to move a day if I had no sleep or kids were playing up, and doing 531 always have me the option do do just the main work if I was short on time or feeling super tired.
This is the key right here. Doing something (even just a little) consistently is always going to trump to more in one session but being inconsistent.
Thanks for sharing! I think I will give a fair shot for both ideas (twice a week gym vs. shorter daily sessions at home) and see what suits me better. I believe both can work, and both make sense, the goal is to find one you can stick to and nevertheless enjoy.
Also have to pay attention to exercise selection, machines, single joint movements etc require much less effort and easier to recover, that is what I figured.
Another thought process is re how to initiate a workout in order to actually make it happen? If you are struggling with even starting the workout, I mean. Itās easy to procrastinate when tired and demotivated.
I am thinking about starting with a pyramid build up set, low weight to heavier weight on adjustable dumbbells, 10 reps on each weight. May serve as both warmup and volume loading. Perfect for dumbbell squats for instance. Goal 100 reps perhaps. High density training. Maybe @planethealh is back to expand the reasoning on Max Pyramid, where you supposedly could increase the weights in infinity? LOL
If you then feel for another set, you have succeeded. If not, you still have dome some valid work.
Other suggestions against demotivation on starting your workout?
I have always felt more secure when building up the weight gradually, while lowering the reps, slightly extending rest times, and maybe getting closer to failure. Depending on how the previous set felt.
I do something similar here, but I donāt have any kind of total rep goal in my head. I will want to do one or two sets of 8 at he heaviest I can, for example. So Iāll just keep moving up until I fail. Thatās a really low stress way of starting the workout.
So take a DB bench:
30/15 (nothing will stop you from picking up the 30s!)
45/12
60/8
70/8
80/8
90/8
100/8 ā hard, so weāll take a small jump and just go all out
105/9 plus maybe a drop set if you feel like it.
Thatās a legit 3 work sets, and you didnāt have to stress about getting rolling.
By the way, this would only be for the first movement of the day. Even then it might be excessive, but it does help me if I donāt feel like starting. I typically would then move on to a ābiggerā movement like bench or incline, and actually need a lot less sets to work up.
Iām 73 years old viet vet, 100% disabled. You must learn what your body and nervous system can handle. You must increase the weight, not by the week, but again what you can handle, maybe 2.5 pounds not 10 pounds. Possible increase the weight every 3 weeks and donāt push your systems that far. Feel good and happy to workout again, and donāt quit. At 60 years old I benched up to 345, then rack work up to 370, then flat DB up to 120 pounds each. Rep range does not have to be at 10 reps each set. God bless and keep trying.
Iām a 39 yo father of 5 kids (11, 9, 6, 3, 2) and 1 on the way. I get it. Today after dinner I asked the 3 little kids if they wanted to play in the front yard with me. I made a sled from scrap wood with a tire mounted in the center that they can sit in. I did sled drags and they took turns sitting in the tire (with the 2yo) or racing me partway down the block. After the sled I took out some farmerās walk handles (home-made) and raced the 11/9/3 yo boys a bit with the handles. I also did some pull-ups (w/doorframe bar) after the 3 littles were in bed. Everyday is differentā¦ sometimes I ask/tell one of the oldest 2 to run around the block with me (when doing intervals).