thanks for the advice. I understand the importance of diet and have a good idea of what i’m doing here. I’m more interested in seeing what kind of gym program i can use that will not be beneficial for my sporting ability. i.e adding strenght and functional muscle.
A good program would be the 5/3/1 as many will state for you to do. I had a friend do it and his strength have gone up quite a bit. But typically any kind of bodybuilding program will add mass and strength if that is what your looking for. One would be Big Beyond Belief program. Smalltobig was a noob to weight training and did this program with much success.
OTS Big Beyond Belief Program: Forum