Gl;itch.e
Member
You don't need to worry about weight gain throwing off your libido. In my experience more calories and actively gaining weight tends to improve libido.
The approach I would take for you would involve a mix of simple training methods. Id want to have relatively short, full body sessions (45minutes to an hour max) 2-3 days a week, low volume heavy compound exercises followed with some rather orthodox body building isolation exercises.
An example of how I would structure a single workout might be
"Heavy" Deadlift or Squat. Working up in weight with reps around 3-5 to a single hard set of 1-5 reps.
Some kind of pressing exercise (db overhead, bench press) in a higher rep range of 8-15 reps. Working up to a single hard set.
Some kind of pulling exercise (rows, pullups/pulldowns etc) in a higher rep range of 8-15 reps. Working up to a single hard set.
And some quick isolation work for 2-4 body parts. 2 sets of a weight you can manage 10-30 reps with. example: dumbbell curls 2 sets of 12, dumbbell
tricep extentions 2 sets of 20, dumbbell chest flyes 2 sets of 30, dumbbell rear delt flyes 2 sets of 30.
Should allow you plenty of recovery time to grow and help with hormones. Not overly taxing but stimulating enough to see results.
The approach I would take for you would involve a mix of simple training methods. Id want to have relatively short, full body sessions (45minutes to an hour max) 2-3 days a week, low volume heavy compound exercises followed with some rather orthodox body building isolation exercises.
An example of how I would structure a single workout might be
"Heavy" Deadlift or Squat. Working up in weight with reps around 3-5 to a single hard set of 1-5 reps.
Some kind of pressing exercise (db overhead, bench press) in a higher rep range of 8-15 reps. Working up to a single hard set.
Some kind of pulling exercise (rows, pullups/pulldowns etc) in a higher rep range of 8-15 reps. Working up to a single hard set.
And some quick isolation work for 2-4 body parts. 2 sets of a weight you can manage 10-30 reps with. example: dumbbell curls 2 sets of 12, dumbbell
tricep extentions 2 sets of 20, dumbbell chest flyes 2 sets of 30, dumbbell rear delt flyes 2 sets of 30.
Should allow you plenty of recovery time to grow and help with hormones. Not overly taxing but stimulating enough to see results.