need training routine

guys i need some help,

im good on muscle mass i dont need to get any more big but now i wanna start onb strength traning and i need some solid advice n excercise.

i could keep my cardio going even while strength training right? probably might loose some muscle/fat, dont matter tho.

How much stronger do you want to get? You can start by removing breaks between different types of exercises, and do setups in between.

1x bench
1x squat
1x military press
1x core etc

However many reps, but if you go to muscle failure, then you don't want to do several muscle groups. This just of an example of doing a set with different exercises, and you may build cardio by not taking breaks and creating an oxygen debt.

Uh....getting stronger means getting bigger muscles unless you use technique instead of real strength to get the weight up. I suppose if you've been doing leg machines, you could lose some quad and hamstring mass as you build up other muscles to support the movements you'd need to do stuff like squats and deadlifts.

What kind of strength training do you want to do? What do you intend to do better? Jump, push cars, hit people, olympic lifts...?

Honestly you've asked the golden question that will garner responses from "eat more" to "If you ain't HITing you're quiting". I've tried pretty much every major training process out there and I can tell you that what works for me might not work for you. I tend to get really strong when I go super heavy with low reps and about 2-3 minute rest between each set. I also have great results from GVT for gaining weight. I know this because I keep logs of all my workouts and I skim through old workouts to see where I had the most success.

The best advice I can give is to look back at your previous workouts and try to remember which one made you feel the strongest and revisit that one. I'll never forget when I was 19 and I grabbed the 50lbs DBs and started Standing Alt Bicep Curls. It was a Heavy/Low rep workout. I felt like I could lift the world. I've spent the rest of my gym life trying to recapture that moment.

ill try the no break inbetween sets but damn that is a work out hopfully i could contain the fatigue. n for feeling the strongest, i have to say deadlift. i guess cuz i use so much strength doing it n i just feel strong afterwards.

what im trying to say is, i dont know how much stronger ive got and i intend to hit better. n again how do u hit the hardest? speed? intensity?

When you don't take breaks and you hit a different kind of exercise, your # of reps will go to hell. The better your overall conditioning and cardio get the more reps you will add as you go.

I often do sets of 20 pull ups, squats, rows etc in circuits. If I'm starting to fail then I will focus on core for awhile until I am able to do the other workouts.

Not for everyone, and not for a body builder... although people still don't believe I'm not on steroids, and I'm 210 not 225, so you will not up carrying as much muscle as you could doing the more focused lifting exercises.

I'll be back in 5 days.