My schedule is fucked and I can only get to the gym to lift 1x

>>41781072
>should I do more volume to make up for the infrequency?
It depends on your goals

Buy a barbell

>>41781072
Don't make fun of Ian you dog

>>41781079
Fair enough. I need to lose some fat and I'd like to lift to build up some muscle to help me keep fat off, make daily life a little easier by being stronger, and hopefully looking less like shit once I'm at a lower bodyfat percantage.

Basically, I'm trying to get healthier and less weak.

My goals aren't 1/2/3/4 or anything like that. In terms of strength, I'd ideally like to be able to squat my bodyweight for reps and deadlift more than that.

>>41781139
Also, I don't expect:
>squat my bodyweight for reps and deadlift more than that
Any time soon, especially if I'm only lifting 1x per week. So I guess my initial goal is still just getting healthier and less weak until I can lift more often.

>>41781139
>>41781150
In that case, you don't necessarily need to increase the volume. Most what you'll need to do will be done in the kitchen, not the gym. If you hit the big 3 on your 1 day a week, then aim for strength and do a 5x5 or 3x8. Be sure to eat high protein that day and the day after, and definitely count your calories through the rest of the week. Increasing volume will pump your muscles up to be larger, which won't necessarily make you look any better if you're still fat.

>>41781194
Got it, that sounds like a plan to me. Thanks, bud.