0311 you hit the nail on the head. I know my exercise routine needs change, I just don't have a clue how. I've pretty much always trained by myself picking up exercises here and there and trying to see what worked and what didn't. My squats aren't that heavy because I blew out my knee playing football back in the day. So I'm cautious how heavy I go.

What kind of recommendation can you make to change my routine? Type of workout, when to change it around, how many sets, reps etc. I would guess I'm over training in some areas and lacking in others.