I agree with John Bierling, start with your nutrition first. That will make the biggest difference to your work out. There are a huge amount of different training programs out there, as I am sure you are aware. But, none of them will work well without sorting out your eating habits.

I am very result oriented and need a lot of motivation for my work outs. So, three weeks ago I started a program called stronglifts 5x5, and I am eating 6 small meals a day instead of three way to big meals a day. The program makes you do 5 sets of 5 reps and increases the weights each time you go to the gym. I have seen vast improvements in the last three weeks over the many times I have worked out in the past. This program is all about building strength and not all about bulking up and being the biggest you can be.

Make sure you do an all over workout plan and not just aim for the muscles you think you need the most. I laugh at some of the guys in my gym that can lift huge weights with their arms and chest and have these little skinny legs poking out their shorts. It always starts from the ground up.

Dear John
Very interesting your point of view. I`m 44 years old, ff volunteer, and i would like to know where I can find the difference between acid and alkaline food.
many thanks in advance
Eduardo from Chile

I have done that only my workout was you increase the weight every rep so you do 20 reps @ I started 50lbs then 18 reps @ 60 lbs and so on. so you added weight but dropped rep by two! I saw fast results. and if I couldn't add anymore weight I'd just try to break my record the next day. But I was on a very high protein diet and ate 6-7 meals a day considering my Protein drink as a meal replacement. that's what my personal trainer had me do.