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Go with a program like Starting Strength or Strong Lifts 5x5. They are hybrids of Bill Starr's 5x5 which is a training program for football players and promotes overall strength and athleticism. In fact, you would be a good candidate for switching to the Bill Starr version later on (after maybe a year of the Starting Strength or Strong Lifts program), ...


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Given the amount of work you do already, adding weight training may put you over the limit of what your body can recover from to build itself stronger, so I would be cautious, but give it a try and see what results you get. Twice a week, go for heavy, muscle building exercises, 4 sets of 7 reps to aim for strength and volume. Aim for ~6 different exercises ...


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Maybe calisthenics is something for you. When i was younger i trained 1-1.30 hours every day in the gym and then had a hour of handball afterwards. It can be exhausting at start, but your body will get used to the high intensity. To build muscle, as a beginner, just try to find a good program that has a routine for each body part. As you advance, you can ...



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