I dont juice, dont like the idea of it (not offence to those who do).
Ive been usinfg the HIT style routine for a while now, and have made strength gains in everything. My split at the mo is:
MONDAY=-back/shoulders
WEDNESDAY=legs
FRIDAY=chest/arms
It seem to be good, im actually having week off at ther mo b4 hitting it hard again on monday. So iv been doing the HIT style training already, just curious as to how dropping an exercise per body part and adding in olympic lifts would benifit/hinder/ alter, muscle/size gains??
Iv been playing and training for rugby 3 times a week (including game) for about 5 years now so im more used to it.
davie
Hy davie!
Well, I don't think that dropping an exercise per body part is a good idea. Drop series are exausting and demand lots of rest between sets and between workout days. I feel that when I train some kickboxing, mainly in my legs and shoulders, bacause they are exausted. Our body can supply carbs to a depletd muscle at an average of 5% every two hours, so in order to gain muscle we must respect the minumum of 40 hours of rest so that carbs and protein can be synthesized and "fuel" the muscle. So my advice is for you to do compound exercises and program very well your schedule. Ex: you need to train your legs in a day that you might allow your quads, hams and calves to rest at least 40 hours, ingesting carbs every 2 hours. Leg training (even after an rugby training) squat 4x8-8-6-4 / leg extensions 2x12/ leg curl 2x12 (always using the heaviest weight you can handle with proper form).
In your training you must have a very heavy exercise for 4 sets, followed by 2 medium exercises of 10 to 12 reps. It must allow you to perform fast training, not losing muscle protein and even be able to generate an anabolic reponse that you must seize immediately after training with a 75grs carb and 25grs protein shake. Your WO should not last more than 50 minutes, and avoid simple sugars before training.
I will try to find an article from Galloway, a well known player of american football, and I will pm you!