Shortcut to perfect routine

[Sexual]

Hi guys, I've been training for approx 10 years. Most routines I find are too complex. I'm very muscular at a lean 188 6'. I'm looking for a routine for maintenance and health, not bulking or leaning--the only routines I know.

There's so much information out there. I'm Just looking for an informed, helpful link to a routine that you've found good for my same goal. I have a good understanding of nutrition for my metabolism and genetics.

Please don't reply just to speak for no other reason but negativity--I'm way over forum jockies. It's pitiful sometimes.

Thanks so much, and I'll be back to check! (or to sigh, and just keep on keeping on.)

 

[Quiksilver]

I find Wendlers 5/3/1 to be excellent if you want to be strong, big and lean while not thinking too much about your program.

If you want to focus on other stuff in your life and still keep and build what you have, then it's a good program.

Very simple workouts, not designed for beginners.

Train the main movements like a powerlifter, and train a couple assistance movements like a bodybuilder.

Eg.

Chest

Week 1

Bench Press 1x5, 1x5, 1x5+ @ 75% (strength)
Bench Press 5x10 (hypertrophy)
Dumbbell Rows 5x10 (hypertrophy)

Week 2

Bench Press 1x3, 1x3, 1x3+ @ 85%
same as above
same as above

Week 3

Bench Press 1x5,1x3,1x1+ @ 95%
same as above
same as above

Week 4

Deload @ 50%

--

Change the assistance movements every six weeks

Do intense cardio 3x per week to maintain bodyfat levels and for general conditioning, as well as stretching. Vary the intensity according to your goals.

Diet is up to you and your goals. If you've been training properly for 5-10 years then you know far more about yourself in regards to diet than any of us.

Most people aren't interested in such a simple program, but if I were you I'd give a simple program (this one or otherwise) a shot for 12 weeks and see if your body and mind like it.

Here is what he said about it in an interview with t-nation:

"Look, arguing about strength training theory is stupid," he says. "And the reason I came up with 5/3/1 was that I wanted a program that eliminated stupid thoughts from my head and just let me go into the weight room and get **** done. I've been training for 20 years, and this is what I've learned."

Here's the e-book for sale:

http://www.flexcart.com/members/elitefts/default.asp?m=PD&cid=370&pid=2976

 

[Colossus]

^ I agree with Quik about 5/3/1. Wendler also has a book, III, that focuses on simple, efficacious 3 day a week training plans. It is similar to 5/3/1 however and you could probably find most of the stuff in there.

I've used 5/3/1 for a couple months at a time and liked it. I didnt stick with it mostly because I get bored and lose interest in training plans easily. However, if you want something that is simple, efficient, and still offers linear progression then I'd recommend it. The best thing about it in my opinion was that I knew what I was doing before I even got to the gym, was done in a little over an hour and still felt like I accomplished something.

 

[Sexual]

Awesome. I'm sold. I'll go for it!