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@sarahsanrio Avoiding injury is the most important thing. Do what makes you feel comfortable. You don't have to do bent over rows. Seated rows accomplish the same thing. If your gym has a hex bar, you could try that as well. It's a nice in between of a squat and deadlift.

@sarahsanrio There's some scheduling things you could easily work on to help yourself out a bit. If you are going to the gym 4 times a week, why are you doing all these times on work days? Bump a couple of those to Saturday and Sunday. Also, stop making lunches for your kids. Let them eat at...

@lucyflor I think your plan of increasing reps is the right course. If you have to, go to 15 per set before moving up

@mrhodes Part of the point of DB over barbell is the extra work your stabilizing muscles get

@hallartistry 70k total volume per gym session

@petermg49 No problem. Also, that's just one example. You'll see you can play with hand positioning on most lifts. Pull downs can be done with hands closer or farther apart and with palms facing towards you or away from you. Hopefully you can isolate what's been causing the pain.

@petermg49 Couple of suggestions. Your hand and wrist position can aggravate your elbows, but this should be easy to experiment with since you said you are using mostly dumbbells. So during a bench press, for example, people typically hold the dumbbells at basically 9 and 3 so they form a...

@manoffiji This is the correct answer. Cross training is never going to get you the same results as focused training. Look at a decathlete in the Olympics. The gold medal winner would not even qualify for the Olympics in any one of those ten individual events.

@jhanice My opinion, if time is your limiting factor, you need to focus on the lifts that will give you the most bang for your buck. The big compound lifts: bench, OHP, pull ups, rows, and deadlift and squat or trapbar deadlift which I feel is a good substitute for those last two. Split those up...

@rickh1972 I have twenty different lifts that I do for one set a week with a rep range of 15-18. Total volume lifted is about 65k

@rickh1972 Once I hit the muscle mass I wanted and switched from building to maintaining, I was able to reduce volume substantially.

@afraidoftheend Oh yeah, sometimes I need to take a minute before driving home after because I'm afraid I'm going to crash my car

@afraidoftheend Yes, efficiency is key for me. After I retired from the military and was no longer getting paid to workout, I didn't want to be spending a couple hours a day going to and from the gym with a family to raise, a new business, etc. I eventually discovered that I could go one day a...

@afraidoftheend I do it. I find it more mentally engaging because you don't have a bunch of half ass sets. It's just all effort all the time

@vandaldog I use a weighted vest when walking with wife and/or dogs