My own key variable, as it turns out, is "time between deciding to lift and grasping weight". Which means that keeping an adjustable dumbbell by my bed and usin

My own key variable, as it turns out, is "time between deciding to lift and grasping weight". Which means that keeping an adjustable dumbbell by my bed and using it a few times a week is close to optimal. While having the gym is nice for the additional equipment, this plan means that I don't have to think about making time for the gym since I can just do some more around bedtime or wakeup. Load, reps and sets are far less important than the factor of being able to add more volume whenever I want. And that does reflect lifestyle goals - I am not going for a competition physique, and the gym isn't my social club. I am just aiming for a little bit of progress year over year, and scientifically optimal muscle growth would actually get in the way of other plans. I was in the habit of tracking it all pre-pandemic, but now I just do Ali counts - "I only start counting when it starts hurting."