Burning myself out at the gym..

[physical]

So for the past year I have been busy with work/education that I haven't followed a routine. I basically go to the gym and spend about 1 hour lifting up to my 1RM almost every day. I don't count calories, I don't try to eat "clean", I don't do anything but basically lift as much as I can.

I am about 5'7" 175-180lbs. My maxes are..

Bench 340x1
Squat 435x1
DL 475x1

I am looking to bring all this up and be serious about this. I probably won't start for another 1-2 weeks because I want to start digging into building a month based meal plan, and start developing substitutes for various meals for when I get burnt out. I know all I need to know about nutrition, and I know how important it is, but like I said I have just been busy. Now that things have slowed down I am able to put more into doing this properly.

My main question comes down to which routine I should be picking up? I have been on a upper/lower split 4x a week and was thinking about going into 5/3/1. But I wanted to see what others recommend if that is a good route to take, or if I should get into something else since I will be doing a cycle of M-Sten while eating maintenance calories to try and burn some fat.

 

[mmorso]

Look into Hypertrophy Specific Training (HST), which is getting a lot of love around here. Studhorse is the official HST guru who will teach you the ropes if you send him noodz

 

[tsmog]

^LOL

 

[physical]

Look into Hypertrophy Specific Training (HST), which is getting a lot of love around here. Studhorse is the official HST guru who will teach you the ropes if you send him noodz

I don't really care about the size. I prefer to be a small/medium guy who walks up and lifts the same numbers as the bigger guys.