Just read your great article, “How to Train for Non-Stop Muscle Growth” and I was wondering how to adopt it for my son who is 17 and is a hockey player.
For load/volume, I’ve been cycling him through 4 weeks of 75-90% of 1RM at 3 sets of 4 reps, 4 weeks of 60-80% 1RM at 3 sets of 4 reps, then 4 weeks of 35-50% 1RM at 3 sets of 12-15 reps.
For frequency, we’ve been doing a full body workout two to three days a week. We’ll do one leg exercise (some squat variations, or an Olympic lift), one chest, one back, one shoulders, and he’ll hit the olympic rings for biceps/tricep work. We just switched over to an upper body/lower body scheme, doing two exercises per body part.
Is there anything I can be doing differently in load, volume, or frequency to make sure he’s maximizing his strength/growth potential?