First time poster, but have been religiously reading this site since I read about it in Esquire over a year ago. I have been lifting seriously for about 2.5 years. In that time I was able to gain about 20 pounds but have been at about 160 (at 5’ 8") for a year. I was cheerleader in college and was focused on sport specific strength…
Since then, this past year, I would just lift to stay in shape and stay strong. My goals for this upcoming year is to gain 10 pounds (up to 170 or 175) and maintain my BF% at around 7 (where it is currently). Additionally, this may also hinder my weight training endeavours, I like to run and usually run 15 miles a week (3 days).
SO, I have read and often toyed with many of the programs on here including edt, tbt, ovt to name a few. I also just purchased and read New Rules of Lifting.
I was just looking for some input or ideas where I should go from here. I like training 3-4x/wk and I prefer total body sessions or if I must split, upper/lower. Please help me out!