Need some help changing my program

[GRIT]

Well, my left calf is finally back in hiking shape!! this is a good thing, something I have long awaited. After testing it out for a week or so, it is good to go!

Well for the last few months I have been doing this program:
http://www.elitefitness.com/forum/showthread.php?s=&threadid=98518&highlight=program

I think I want to change my goals. I am going to be doing too much cycling and hiking to have a chance at good size gains I think. And size gains are secondary to me to be honest. Plus, my quads and lower back were getting worn down I think. I think that program would have been okay on its own, but with cycling added in for quads, and hiking (which really does tire your lower back, its mostly hill climbing), I am getting burnt out.

So I want to change my program. I assume with the cycling and hiking I will be doing enough for my quads and glutes, so I wouldn't think squatting more than one day a week would be appropriate. What about deadlifting? And the rest of the exercises? Should I be moving to a higher rep, lower set workout (4x8 or 3x10 or something?)

 

[Legion Kreinak2]

How often do you plan on cycling and hiking, and for how long? If for too long a time, you probably won't gain much muscle size, if any at all.

 

[GRIT]

How often do you plan on cycling and hiking, and for how long? If for too long a time, you probably won't gain much muscle size, if any at all.

14 miles a day cycling
at least 6 miles hiking 3x a week

those are my primary goals. muscle size/strengh is secondary. I love to work out, but it simply must come after cycling and hiking, those are just my priorities. I'm looking for a routine that will help me develop what size/strength I can.

 

[Legion Kreinak2]

Needsizes' 5x5 routine, or DC (DoggCrapp's) routine. They are both stickys at the top of this board. Read up on those.

I'll tell you this, doing all that cycling and hiking... you won't get any size.

Edit: Oh yeah, and you have to eat like an animal! Eat alot of food to make up for the calories you're burning whilst cycling and hiking.

 

[louden_swain]

You might want to check out the DC training sticky at the top of the forum. There is a lot of good information here that may help stimulate some ideas.