I would like to get everyone's thoughts on the best styles of training that people have experienced to cause muscle gain and fat loss without damaging the metabolism.
Right now I'm doing 3 lifts a week, 1 hour a session, 20 sets a workout, 2 - 2.5 minutes rest between sets, 1 lower and 2 upper body workouts a week. In 2 months I've lost 5% body fat and gained around 9lbs of muscle.
Anyone have any thoughts?
Put more effort into the concentric part of the lift than the eccentric part of the lift. Keep the number of reps 8-12. Do not goto failure; you should tax yourself yet still feel as though you could lift 2-3 more reps. Do not get out of breath otherwise you'll start to produce lactate (via anaerobic pathways).
Generally, I've found that a moderate volume, moderate intensity and high frequency type of training best suited to Peating. For me it's a full body workout three times a week. Google 'hypertrophy specific training' for a general overview of the program.