Time to train

[rburton]

I enjoy reading posts from this site, and I have learned much from them. However, no one has addressed how to train with limited time. I work 70+ hr per week and I have a family; in both cases, I am obliged to meet demands that aren't restricted to a time schedule, per se. Any suggestions for an optimum training program? (BTW, I am a 43 yr old male, 6', 280 lb, @ 17% BF who can squat 455 lb (3 reps), bench 400 lb (1 rep), and deadlift (w/trapbar) 500 lb (for 4 reps); I strive to train at least once weekly.)

 

[P-funk]

2 times a week using a HIT training method. That or training two times a week on really short RI, total body workouts (kind of like density training)>

 

[Rocky_B]

400 lb bench press .. Kudos to you, thats like 4 plates on each side! (almost)

 

[rburton]

P-Funk, I agree w/you, except I cannot train that frequently. I can train only every 7-21 days. I know that I need a full body workout (of some type) each training day; I'm just trying to determine the best routine. Currently, I alternate between:

(A)

1.Squat
2.Pulldown/Chin
3.Dip/Bench
4.Shrug
5.Tricep Extension
6.Lateral Raise
7.Wrist Curl
8.Side Bend

(B)

1.Deadlift (TrapBar/StiffLeg/BentLeg)
2.OHMP
3.(Back) Row
4.Flye
5.Curl
6.Reverse Curl
7.Calf Raise
8.Crunch

At this time, I train to failure on each set, although I feel excessively tired after the workout. Because of the "demands" on my recovery, I am considering training only the first 3 sets in each workout, alternating (A) and (B) every 7-21 days. However, I do not intend to train to failure each workout. I paln to meet a set TUL or number of reps each workout and increase the weight slightly each workoput. Any comments will be greatly appreciated.