day 1 - back squat - front squat
day 2 - bench - push press
day 3 - deadlift - barbell rows
day 4 - military press - close grip bench
two warm up sets each, two sets to failure adjusting the weight on the last two sets based on reps attained (apre). Adding some curls, pull ups, and light accessory work as needed on days I still have something left.
How would I know what is the optimal workout frequency for me? 32, 4 kids, 200mg test week.
I have heard everything from only going heavy twice a month to lifting 6 times a week. I'm two years into my training I am getting strong but now what to take it up a level. All out, push my body to the optimal limit.
what are your thoughts? I feel like at 32 years old it is now or never. I dont want to waste three years training 3 times a week when I could have been doing more.