what if im not 6'1

how tall are you?

5'9

That's not necessarily gunna be the case for everyone

i know, ill get the rope

Some people recover faster

Also at this point I don't care about a lean look I just want to get stronger

you want to shoot 190 - 220 14 - 18%

What you prescribed won't cut it for general strength

Gain

actually it does

Perhaps for a cutting regiment

Long distance running does nothing for strength

In my view

not allowing your muscle groups to fully heal impedes the muscle building process which means less gains

the body works on a tear down build up process

wait a second, 30 secs for rest?

you tear it down it builds up

isnt it normaly 1 min

between workouts

cut it down to 30 secs

your goal is to hit your anaerobic threshold

hmmm

Sprints are good for recovery not necessarily long distance running

you will feel like you have to throw up the first few times but you will get used to it

Also I'm not overweight

So focusing on the lifts I'm doing is fine for getting my heart rate up

Instead of running in addition to that

If I wanted to lose weight I would probably bring in some cardio

yeah again any workout schedule that does not allow the muscle groups to fully heal impedes the muscle building process which means less gains.

you should do cardio about 2 to 3 times a week

you need both

Cardio can actually impede gains

If you work cardio too hard

aerobic workouts has been shown to enlarge the heart. anaerobic workouts has been shown to thicken the heart walls

sure

but you need to put most of your eggs in one basket

cardio doesn't impede gains

not allowing your muscle groups to fully heal impedes gains.

sprints

in between leg days will impede gains

if you try and heavy squat and Deadlift and run 3 miles 2 times a week you'll probably fall flat in both