Weight Training Questions - How To Gain Strength But Not Size

Weight Training Question:
I'm seeking some advice on my weight training routine. My continuous aim is to gain strength but not so much size anymore. During the period between April and July, I gained 22 pounds. I'm quite happy to maintain my current weight but if gains in size come as a result of my routine then that's fine. I'd appreciate if you could critique my current workout.

I do a full body workout, 3 days a week on Monday, Wednesday and Friday:

• Pull-ups - 8 reps
• Chins up - 8 reps
• Machine chest press - 2 sets of 10 reps @ 85kg (+40kg)
• Lat pull down - 2 sets of 8-10 reps @ 40kg (+10kg)
• Barbell Bicep Curls - 2 sets of 8-10 reps @ 25kg (+5kg)
• Upward Row - 2 sets of 10 reps @ 25kg (+10kg)
• Upward Row wide grip - 2 sets of 10 reps @ 15kg
• Barbell Squat (without a spotter) - 2 sets of 10 reps @ 25kg
• Leg curl - 2 sets of 10 reps @ 40kg (+15kg)
• Leg Extension - 2 sets of 10 reps @ 30kg (+10kg)
• Tricep pushdowns - 2 sets of 10 reps @ 25kg (+5kg)
• Barbell Military Press - 2 sets of 8 reps @ 25kg
• Smith Machine Bench Press - 2 sets of 10 reps @ 45kg

I realize that this workout is quite high in volume, could you possibly suggest how it can be improved? Perhaps some exercises could be omitted and/or replaced with more useful ones. I eat a fairly balanced diet, 4 meals a day and I also try to consume close to 3 liters of water a day.

Weight Training Answer:
Here are a few things I recommend for gaining strength:

• Drop your rep range from 8-10 to 5-7 reps (after warm-up). Doing lower reps with maximum output will help build strength.
  
  
• Drop your overall number of sets. Always think "short & intense" when working out. Hit it hard and then let your muscles grow. Maximum time in the gym should be 45 min.
  
  
• Increase your meals to 6 per day. Eat every 2.5 to 3 hours and make sure to eat at least 1 gram of protein per pound of body weight.
  
  
• Include more basic mass building exercises into your routine like squats, bench press, deadlifts and military press.

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