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But if you have android....look up the zero to hero app. Pick powerlifting....and you can pick a variation called Nsuns that is 3 days a week. I do the 5 day version because it lowers total working sets since you go more often, and it gives me time to work on accessory exercises. You just plug your numbers in and your off. And there are no set days...so if you decide you need an extra rest day....you take it and resume right where you left off.
Ive always been a 5-6 day a week guy in the gym. I've always boxed, trained Aikido for 20+ years although I cut back on it because I don't want to damage my joints (I mainly instruct) or some type of weights or cardio.
Have you thought about seeing a specialist about your hormone levels. Being below normal is as bad as being above normal.
Also just a thought, but good essiential fats are crucial in the role of hormones. I've seen way to many people eat drastic diets where they have nowhere near enough fat in their daily intake.
Look at studies. I'm an Engineer by trade, but used to be a personal trainer. I was actually going into the medical field, but had a great aptitude for math and engineering fit that.
But that didn't mean I quit taking an interest in the body. I research a lot, read PubMed, and could rattle on about bodily processes such as Leptin, Ghrelin,....supplements that have been tested in-vivo vs. in-vitro, different receptors and how they work.
Both my parents are diabetics, so I've extensively researched how the Pancreas feedback system works, isolates...you name it.
I can remember being 16 years old, eating something, and picking my finger with one of my parent's test kits to see what effect it had on my blood glucose.
I even plotted a "Bell Curve" on my P-Ratio (Partitioning Ratio) which shows you when you reach a threshold of your body using excess insulin to either push nutrients into the muscle, refill glycogen, or go straight to fat.
There are so many things out there being studied that people don't even know exist that can do so much for the performace and health of your body. And I work at a Chemical plant where I have access to Gas Chromatography and can look at the peaks and purity levels of even things being sold over the counter. That opens your eyes to a whole new level.
But I digress.......I'm a walking encyclopedia of some useful knowledge....and a lot of useless knowledge!
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