First, I want to introduce myself a bit.
I am a 19 years old from Germany ( sorry for my english) who is lifting weights since two years. In the first year I haven´t had a program and lifted 2-3x per week with bad nutrition ( not tracking calories and protein, suboptimal food choices).
In my second year I started a push/pull split 4x per week which I am still doing. Here are some of my achievements/performances:
- Squat : 5x 198 pounds (= 90 kilogram)
- Bench Press: 5x 154 pounds
- Deadlift: 5x 209 pounds
- Military Press: 5x 99 pounds
- Pull ups: 6 with a wide grip and strict form
I have built a decent amount of muscle mass but I am not strong. (Currently, I am dieting.)
I don´t want to make such little improvements any longer because I have no real plan/program.
I want to improve myself in three categories :
strength ( not really interested in 1RM strength, i am not a powerlifter, but still improving in 3-5RM strength, hopefully you understand what I mean)
-aerobic and anaerobic endurance
Maybe you say that my goal is stupid but I want to be “overall- fit” (like a crossfitter without doing CrossFit and no, I will not start doing it)
My idea was to split the year in 3 cycles ( strength, hypertrophy and anaerobic endurance, aerobic endurance) so that I can concentrate on each goal specifically. In the past, I have done everything at the same time and the results were not satisfying.
Now I am asking you for advice how I should do it ( improving in one category and to maintain the others, doing that for all 3 categories).
Hopefully, you can help me. Thank you very much for your advice.
At last, I want to say that I am very grateful that I found T- Nation and for reading your articles. You are definitely one of the smartest minds I have seen and read about.