just look up old issues of muscle power/muscle & fitness. yes, i remember back in the days when i rode a lot too and weight trained before that. mike mentzer and his brother are the proponents of the heavy duty training. of course, times a changing...but even my bodybuilder hero dorian yates in the 90's trains intensely and adheres to the philosophy of less is more. they even have the more advanced training philosophy, the one-rep max! personally as a regular guy, i like the 3-rep max. my experience and based upon tons of reading materials...train for 30 minutes on heavy training days and 40-45 minutes max on regular training days, that's it. you may do one session in the morning and another in the afternoon. i have done 3 hour sessions too twice daily but that was when i started out and was really crazy about training but once i hit the point of diminishing returns...i try to summon every ounce of knowledge i have in training and reading and distilled it into the 30 mins (heavy training days) and 40-45 mins (light training days). try it, you'll be in and out within the hour! there's so many principles...i have stopped a long time ago so my memories betrays me a bit. this is all for now. good luck!