I train bjj and am looking to supplement my training with 2 days a week of either weightlifting or sprints. My weightlifting program I would follow Bill starrs 5X5 2 day a week program. 1 day of the week-5X5 squats, Bench press, Pullups 1 day of the week 5X5 Deadlift, shoulder press, Rows Or I could sprint 2 days a week. And it would be something like this. Sprint for 30 seconds rest 4 minutes and slowly buildup to were I am sprinting close to a minute with only a 2 minute rest. What would you guys do? I have never sprinted Will sprinting help me build muscle?