I am 38 yo, 5,11 195 11,5 bf
In the past few months I have worked in increasing my strength, them my volleyball season finished and I did no cardio, no impact and hit the weights ball to walls I could in crease my vertical jump and my muscle mass as well.
VB season restarted last week and I want to keep what I got and try to keep progressing in terms of physique.
I understand that loosing bf is the best way for me to be able to play vb at a better level and look better.
I am changing my diet and having carbs only before and after physical activity.
Doing 45 min of walking on an empty stomach 5X a week.
Now my dilemma is in the weight room.
I was thinking about doing this for the next 8 weeks:
Monday = Upper body push Maximal effort
Tuesday = Upper body pull maximal effort
wednesday = rest
Thursday = Legs Maximal effort
Friday = Chest/back repetition
Saturday = arms repetition (if feeling rested enough)
Sunday = rest
Vb is played 2 to 4 times a week from 1 to 2h.
Questions and comments appreciated.