Hello everyone... I am looking for any advice I can get to help me tailor my weight lifting routines to attain my hopes and dreams. From reading around here it sounds like I need to focus on setting specific measurable goals in the weight room to support the overall goals. Quick background... I used to hit the weights alot (not very well I might add) and then about 3 years ago I left the weight room and have relied soley on my hobbies for my workouts (muay thai, snowboarding, and mountain biking). Now I feel I need to improve my strength in all areas to really increase performance and enjoyment of said hobbies, and just for overall non-pussiness. The flip side of that is, adding too much bulk would not really be beneficial to me. So my overall goals are to increase strength and explosiveness as much as possible without putting on alot of extra weight or upper body mass. I figure I can always work towards bigger numbers for squats and deadlifts (i.e. moving bigger plates) since legs and back can never be too strong or big. But does it make sense to focus on number of reps for other things, such as chin-ups, dips, bench, rows, shoulder press, etc.? Or should I focus on more explosive movements such as box jumps? Or some combination of those things? My current routine looks like this: Saturday: 10-15 minutes on the treadmill Squats 5x5 Dips start with reps of 20, sets to exhuastion Shoulder press 5x5 Triceps (various movements) 5x5 Kettle ball single arm swings, 3 1 minute rounds Ab crunch machine 20 x 3 Monday and Tuesday: Muay thai Wed: 10-15 minutes on the treadmill Deadlifts 5x5 Chin-ups start with reps of 8, sets to exhuastion Bent over rows 5x5 Curls (various types) 5x5 Kettle ball single arm swings, 3 1 minute rounds Ab cable crunches 20 x 3 I feel like I might want to replace the upper body 5x5 movements with more reps and lower weights... any advice and/or flaming is welcome.