Currently im trying to increase muscle and lose fat. As far as nutrition goes, im eating to maintain 190lbs or gradually increase my weight, but my main goal is to get my BF% down by August so I can do a more extreme bulk to 215 or 220. My current program is a mix of "heavy" training and HIIT with some assistance work thrown in here and there when needed. Im going pretty high frequency, to allow for shorter easier workouts, and more refeeds during the week. As for the "heavy" lifting, I heard about 5/3/1 and decided to give it a try.
The way I read it goes is this:
Week 1: 3x5
Week 2: 3x3
Week 3: 5,3,1
But I have seen other methods as well.
So currently I have two of these workouts a week.
*Assistance (optional) Leg curls, JM press, triceps, step-down reverse lunge
***Assistance is complete optional, and i may do one set to failure or mutliple sets of 12.
*Assistance (optional) Split squat, kroc rows
As for my "HIIT" workouts, im following a progression I found on the internet that starts with 8x (30w/60r) and then goes all the way up to 12-16 sets of 30w/30r. And im using exercises similar to what are in one of the HIIT articles on this site (snatches + hill walk) or (swings + walks) etc. and instead of the 30sec work, im doing 6-10 reps or so.
Ok so thats what im doing currently, but am wondering if 5/3/1 is an ideal choice here for me and my goals, or if 1,6 might be a better option, since im not a competative pl'er or athlete.
My current stats are:
Shoulder press (standing) 145
Front squat 255