I was thinking of trying out German Volume Training next, but maybe it's not the ideal choice for me.
I'm around 15-16% body fat, 27 years old, and tried a few workouts before. A few years ago I tried Rippetoe's Starting Strength. Several times actually, but I would always get a shoulder injury by the 2nd or 3rd month (I have very bad shoulders, and standing or sitting presses are very hard for me). In September I started doing P90X and I'm almost done with it. It's been a good ride. Definitely not a program for strength or size, but I've seen great cardiovascular improvement and leaned up quite a bit, while adding some size on my chest and biceps and reducing my waist just a bit (don't have much to begin with). My leg size hasn't changed much, especially compared to when I did Rippetoe's SS (by week 6 of SS, I had 6cm more in my legs/thighs than I do currently).
My current goal:
To drop 4-6% in body fat to get to 10-12%.
Increase in size and strength and eventually better definition. Unlike the days when I was doing Starting Strength, my ultimate goal is looks, not strength. Before, I would make fun of the guy wanting to look like the not-so-big but with defined muscles Abercombie model. Now, I want to be that model!
Increase flexibility: I think I'm one of most inflexible guys I know out there. But I saw major improvements by doing a 20-minute stretching routine 3-4 times a week. This shouldn't be an issue. I'll just add them at the end of each workout, or possibly do them by themselves after a quick warmout at the end of the day.
So I'm just wondering what to do now. I'm torn between doing German Volume Training, making my own body weight workout (I have a pullup bar, a weight vest, pushup bars, and there are tons of body weight exercises like single leg squats that I can do), or lifting some barbells again in a custom workout. The workout would look something like this:
Day 1 (Workout A)
Back Squats (3x6-8)
Wide pullups with weights: 6-8 reps
Deadlift (1 x 5-7)
Abs: whatever at 12-15 reps. I like doing inclined situps with a plate.
Chest dips: 2 sets of whatever
Complex cardio (doing 3-5 sets of 6-10 movements with a barbell or plate in the same space at low weights in 60-180 seconds)
Day 3 (Workout B)
Standing Press 3 x ... don't know. This is the exercise that I always get injured with. Maybe I should do higher reps and lower weights?
Bench Press: 3 x 6-8
Calf raises: 3 x 6-8
Deadlifts: 1 x 6-8
Chinups: 2 x 6-8
Day 4: Rest
Day 5: Workout A
Day 6: Yoga and a bit of swimming
Day 7: Rest
And it goes A, B, A, B, A and so forth every other day, with the exception that after 3 of them I have a day of yoga and a day of rest.
When I can do 3 sets of 8 reps, I increase the weight. And also emphasis on doing it intense with no more than 60 seconds in between each sets and 90 seconds between each workout.
If you're reading this and saying "wtf, this guy has no clue," well you are correct, my friend I have no clue and I'm not in a position to write myself a program. I thought this would just make for a good starting point to talk about.
Finally, if I didn't say anything about nutrition, it's because I know a lot about it and don't really need any help in that department.