Beatriz- What Should I eat pre and post training? What is the best way to gain muscle? I mean, does this matter too much? What’s better options for pre training? carbs/protein/fiber??? What is more effective?Marcus wood- I've been following your podcast and YouTube channel. I'm an Talent ID rep and looking to learn more about rugby S&C for players I ID. Are HIIT workouts good for youth rugby players?Hamilton Beau Bone - Here's a few: should all of the weights/exercises I do be explosive to some degree?? Been thinking about that a lot lately.... 2. I'm really now into my routine of getting a good session in the morning and everyday is better. On the days I do take a day off but still want to do something (banged up or just a bit tired or just chill) I think you said a 20-35 minute jog is just fine yea?? Lastly, makes me feel embarrassed a wee bit to ask, but usually when I finish my evenings I look down at my belly and i'm just wondering where it came from....because even with a hard session in the morning...and eating well...does this mean I'm possibly overeating even if it's healthy?? Sorry for the long questions!David Tompson- Ola TJ, I’m looking forward to a good display of parrots and coconut leaves How much cardio can I put in when in a muscle building phase if I’m aiming for 3 sessions lifting every week. I was going to put in a set of tempo sprints, a 5k and 30 mins on the rower in the “low” days.Lloyal Gabriel- Been a longtime listener but first time poster. Ive been tossing up a return to footy for the past few months, and literally my first step was start listening to you again and now I'm keen! about me: Im a tight head prop played a high level for many years, I retired two years ago but have itchy feet again and want to get back to state that I can start preseason in January. Did some baseline testing last weekend. 1RM squat 210kg, 1RM Dead 200kg, 1RM Bench 165kg, bronco time 5min 42 sec. So strength is good but aerobic condition is terrible. Ive always lifted whilst not playing because I love the tin but have done literally zero cardio since retiring. Im 5ft 11 sitting at 130kg when I retired i was around 115kg. So two things I want to ask mate and I probably already have a fair idea of the answer probably just need to hear it again from you to reinforce it. re training: I work full time, not a big morning person so My training is mainly in the evenings. So in terms of training I've drawn up 4 full body sessions (1 exercise for chest, back, shoulders, arms, legs, 3 sets x 10 reps). PLus a little 10min burner at the end of each gym session. Typically train in the gym Mon, Wed, Fri and Saturday and two aerobic sessions per week 3-5 km runs steady state (tues & Thurs). - am I on the right track? More on Rugby Muscle Facebook GroupInstagramYouTubeWebsite with Articles Articles Referenced:https://www.elitefts.com/education/training/bodybuilding/rustproofing-the-iron-warrior/Support the show