So for the past couple years I’ve been running 5th set by Swede Burns I love the program. Long story short I really wasn’t getting any stronger I was lifting 4 days a week running 3 miles the remaining 3. Many have told me running and strength training don’t mix and I am kinda spinning my wheels. Well I ended up getting blood work done because I had been considering using some test and just wanted to see where my natural levels were. I suspected they were low and they were. total T was 300 out of a 280-1100 range.
Long story short I’ve been on 200mg a week of test and feel fucking incredible. I’ve been on for 2 months and have already notice body composition changes. I wanna maximize my strength and fully take advantage.
My 5th set program has some strongman events to finish leg days like after a squat day I do yoke runs and after deadlift days I either do sandbag runs or farmers walks. On my cardio days though I am considering switching to interval running instead of steady state as I have been told I would see much better results in the gym. My question is how long should the intervals be?
For those of you that do interval training what does it look like? Or do you guys think I should just continue with the steady state and it won’t really make a difference?
I am 6’4 was 225 before test now hovering around 230-32 am very lean visible 8 pack I want to maintain lean body weight as I have dirty bulked in the past and was very unhappy with how I looked and have yoyo’d up and down many times and don’t want to do that again. I am looking for an aesthetic physique.
I eat about 5k calories a day follow the vertical diet by Stan Efferding.
I appreciate any and all advice!