Right now I'm wanting to gain strength. I'm less interested in bulking and being shapely and more interested in usable strength. Specifically in the upperbody. I don't want to neglect my lower body of course, but I'm looking at a 70/30 (upper/lower) in my workouts. Or something similar. Pretty much a little info, I'm an emt soon to be paramedic and I am finding I'm having trouble with my patients sometimes when lifting and moving and feel that I could be doing much better. I have a full gym membership and unfortunatly with my schedule. Class monday & wednesday 6 hours a day, after that I do a 6-10 hour clinical shift, then for the rest of the week I work 12-15 hour days as an EMT and sometimes I'll throw in a 5-6 hour clinical. So I'm pretty much working, sleeping and going to school. I can see myself throwing in an hour of time for workout but before I started medic class I was going monday/tuesday/thursday/friday and sometimes if I had time I'd go on the weekend for a 4-5 day a week workout. I haven't been now in several weeks for even a day. Before I was just working on losing weight, so I'd do a round of machine work outs, upper body one day lower the next. and about 45 minutes of biking. Something similar to HITT I guess (haven't really read about that). At the gym I typically have always stuck with dumbells or pully machines and cardio. Looking for some advice on what I should look at doing, maybe if I can find someone to help me plan a routine or where I should get a routine for this. I'd also like some advice on a good progression to build strength. I never really moved from what I thought was a good weight, which was just enough to have to work at it but not enough to hurt.