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I just finished the football pre-season advanced todal body mass workout plan. I'm happy with the muscle mass I put on. Now I want to maintain this muscle mass, or have mininal loss of muscle, and get better muscle definition, but I'm not sure which 1R workout will help me achieve this.
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@sn1222
While getting better muscle definiiton is dependant on what workout you choose, it's also a function of your nutrional choices as well. If you want to drop a few pounds quickly we'd recommend taking a look at Phase I of the plan Doug Balzarini posted on the site a couple of weeks ago. The compound movements, circuits, and HIIT methods will get your heart rate up and help you lose fat while the total body lifts will help you retain the muscle you've put on during the offseason. Here's the link to the first month:
http://www.oneresult.com/articles/winter-workout/oneresult-winter-program-phase-1
Additionally we'd recommend dialing your nutrition with a carb cycling approach that was otulined in an article by Shannon Clark. Essentially if you limit your carb intake to pre and post lift you'll be able to burn fat during the day and put on mass after your workouts. Give it a look when you can, let us know if you have any quesitons, and we'll take it from there bud.
http://www.oneresult.com/articles/low-carb/making-low-carb-diet-work-athletes