First, let me apologize if my questions start off with basics and concepts that you may assume I should know. I have found that definitions and meanings seem to vary with each different group, book, magazine and wepage you read. I want to ensure I am on the same page with a group of guys who know about strength building.
Background, I have almost finished a 12 week effort to get myself in better shape generally, lose weight, improve visual definition, increase strength etc. I have lost about 35 lbs, maybe a little faster than many would say is healthy. I have been biking, golfing, lifting, running and the occasional tennis with the wife. From a sedentary lifestyle to 2-3 activities per day, it has been good to see progress, however it has awakened an interest in refining my efforts from general health to developing strength. I have been to coutless sites and this looked like an intelligent group to ask for expertise. Can you help me? Where do I start?
I would like to grow stronger, muscle size is not the goal. Lift, pull, push and move more weight than I currently can, using proper form for each exercise. Thats my definition.
Summary of current exercise: Early morning workout in gym using combination of freewieghts and machines. 4 days per week for at least 1 hour. Ab workout every day. 25 min of 'fat loss' cardio after lifting, i still need to lose a copule of lbs (3 weeks left to finish). Workout two muscle groups per day, 3 sets with 3 different exercises, usually 6-12 reps per set until failure. Chest/Shoulders Mon, Tri/Bi Tues, Calves/Back Thu and Quads/Legs Friday.
Cautions: Left shoulder occasional twinge affecting ability to press or do shoulder related exercises. Lower back pain occasional twinges when doing squats and cable rows affecting form, have to watch it.
So where should I start? Find my 1RM for each exercise and build a routine from there, then check it aginst you all? What information would you need from me? I am pretty much willing to start new in 3 weeks and would like to have a good set of goals, exercises and plans in place to begin. Thoughts?