Hey all- Im a newbie.. i need some help -- lol . .
Ive been lifting for years- i used to be more into cardio but now more into training.. I like to be thin, not big- but toned and hard..

I was looking for advice, opinions, suggestions KNOWLEDGE- of all you more experienced.

Ive tried changing my routines-- but I am always stiff, tight etc- esp my shoulders/upperback and legs..
I dont know if I am overtraining-- [bc i am admittedly a stubborn psycho] - ;'} -
or am I training too heavily??
What is better? heavier and less reps? lighter and more reps??

Does anyone know of any proven routines?

also I posted another question on using Stack to get harder. . does anyone hve any comments on this?