Hi gang ... back at it after years of neglect (work, 3 wives, kids, life, etc.). When I could not do a single pullup I knew that I was in trouble.
Everything is new. Boils down to there isn't enough time in the week to train the 13 major muscle groups recommended by the current data using MEV and MAV data. Researched a bunch and the cookie cutter routines aren't even close.
Can someone help?
I do not want a specific program, just some practical advice to help resolve my problem.
Thanks, Zene
You didn't ask for this but maybe it's helpful to you.
I'll give you the advice I give to my students when they think they don't have time to do a full training session. It's your program for when you don't have time for your program. It's is based on two assumptions:
Doing any training is better than doing no training.
60 seconds. You can rationalize your way out of doing many things, but you'll have a hard time explaining why you couldn't find the time if it takes less than 60 seconds.
The Program: Two-hand swing a kettlebell you guesstimate you can do 15 - 25 reps in perfect, crisp form. Stop before it becomes anything less than perfect, but if you miss that, be sure to stop after your first non-perfect rep. None of the usual "stop signs" apply except maintaining perfect form and the speed you started with.
How To Progress: Don't think about this. Do what you can do on each day. Respect the idea of maintaining perfect, crisp form.
Can I apply this to other lifts: Sure. If it's a one-handed ballistic, switch hands every rep or every few reps. If it's a grind, use the rep range of 8 - 12, roughly half what you'd do for a ballistic.
Other: If you're on Kettlebell AXE or S&S, start with that weight.
Examples from my own training:
Ballistic: Kettlebell Two-Hand Swing @ 40 kg x 20 (my current AXE weight for one-hand swings x 4 OTM)
Grind: Barbell Deadlift @ 80% x 10
-S-