My goal with weight training is:
- increase testosterone production (I am in my 40s) => heavy compund exercises
- strengthen posterior chain (I sit at a desk all day long)
- spend as little time as possible
At the moment I am training twice a week with the same program both days:
- Stability exercise
I want to add squat to my program. One specific reason for this is that I have had meniscus operation on one knee and the doctor specifically mentioned that strengthening the muscles around the knee would be good. (Shoulder press seemes to be mentioned as one of "the big four" compound exercises which seem to indicate that it is important. So maybe I should add that as well?) However I do not have the mental concentration to do squat on the same day as deadlift. How can I create a simple program that solves this?
I considered training three times a week with two different programs. However then I would do each exercise only 1.5 times a week. Is not this too little? At the time I am only doing 3 sets. If I increased this to 4 sets the total number of sets would be the same. Not sure if this is the same though.
Training 4 times a week with two different programs would solve this.
However 4 times a week is a lot. Then I think my program should also involve some high intensity interval cardio.
I would like to run on a threadmill + use a row machine as interval training.
I guess running on the threadmill the same day as the squat would be difficult?
On the other hand rowing conflicts with the back exercises.
How can I best solve this?