First off, you want to use a system for properly and safely progressing to your goals,

by using a integrating training methods. What i am suggesting is  to combine

STRENGTH, POWER, and STABILIZATION. The strength phase is focused on

enhancing stabilization, endurance, prime mover strength simultaneously,

and yes increasing muscle size. The Power phase is to target forms of training

that are necessary for maximal force. The Stabilization phase is to address

muscular imbalances and to improve the stabilization of your joints and your

overall posture.The botton line is, if you want you body to be in balance you

must combine all three of these PHASES.

THE EFFECTS OF EXERCISE

Research has stated that testosterone and growth hormone levels increase after strength

training with moderate to vigorous aerobic exercise. A similar pattern also seems to surmount

for cortisol. Cortisol in the bloodstream is often taken to be indicative of overtraining.

However, cortisol is a necessary part of maintaining energy levels during normal exercise activity

and can even facilitate recovery and repair during the postexercise period.

TESTOSTERONE and ESTROGEN

Testosterone is produced in males and in small amounts in the ovaries and adrenal glands

of females. Males produce up to 10 time more testosterone than females and this primarily

responsible for the development of the male secondary sexual characteristics, such as facial

and body hair and greater muscle mass. Estrogen is produced primarily in the ovaries in the

female, with small amounts produced in the adrenals in males.

Women of reproductive age have significantly higher levels of estrogen than males, which

gives rise to female secondary sexual characteristics such as breast development and

regulation of the menstrual cycle. For both males and females, however, testosterone plays

a fundamental role in the growth and repair of tissue. Raised levels of testosterone are indicative

of an anabolic training status (tissue-building). Estrogen has many functions, but in particular has

an influence on fat deposition around the hips, buttocks, and thighs.

FUEL FOR ENERGY

Our bodies need a constant supply of energy to function properly to maintain health and internal

balance. The food we eat is what provides our cells with the needed energy to survive and function

properly. Before food can become a usable form of energy, it has to be converted into smaller units

called substrates, including carbohydrates, proteins, and fats. The energy stored in these substrate

molecules is then chemicallky released in cells and stored in the form of a high-energy compound

called ATP. The main sources of chemical energy for most oganisms are carbohydrates, fats, and protein.

Exercise metabolism refers to the examination of bioenergetics as it relates to the unique physiologic changes

and demands placed on the body during exercise.