Pump'n Iron

Oompa_Loompa

I kinda want to kick it up a notch. I do notttt want to get bulky and muscely but I do wanna get more definition. Right now I'm doing 3 sets of 12 of like 5 lbs when im working on shoulders. like 5 pounds working on bi's 30-40 pounds working on back and 30-40 pounds on chest. and i notice since doing that, that its helped with weight loss and i notice a tiny bit of definition but i want a little more. What should I do. Is it heavier weight with more sets of less reps? keep in mind i DO NOT want to bulk up. I know women dont really bulk up anyways because of the lack in testosteron but i do see some women at the gym that could kick some mean *kitten*.

Debx12345

I've no idea, but would be interested in what others say. I do loads of cardio, but not losing weight, so my next thought is heavier weights.

Hope you get the answer your after.
X

Oompa_Loompa

I've no idea, but would be interested in what others say. I do loads of cardio, but not losing weight, so my next thought is heavier weights.

Hope you get the answer your after.
X

lifting weights has def helped with loosing, weight, even with the light weight that i have been doing.

rmhand

I would say don't be afraid to add a little more weight but keep up with cardio too. I hear that if you just lift you fat just stays on top and thats what makes you look bigger. If your muscles to too big you can always cup back the weight and just do more reps.

amccrazgrl

The lady who created my workout plan told me when you can do 15 reps easily then its time to increase the weight.
Depending on the workout I do one circuit of 3-4 exercises with 12-15 reps. If you'd like I can give you an example of todays workout what I'm going to do.

DeadZip2010

how long have you been doing your workout? after six weeks i suggest a change. I would go to body weight work. you can get a lot done in a little space with moves like push ups( targets chest, shoulder, and triceps) body weight squats and lunges (targets most every muscle on the lower body) crunches and other ab stabilizing moves such as planks. a move that you would need some equipment for would be an inverted row, it looks like a reverse push up( ill put a link below). the row will target your back, and biceps.

so in short i guess, is to go from light wieghts to body weight exercises, do one as many times as you can, catch your breath, and do it again. try for about four times. then move the the next exercise. try to hit your whole body.

link for inverted row below, also google it for more...

(http://www.google.com/imgres?imgurl=http://www.mensfitnessandmore.com/wp-content/uploads/2010/02/inverted-row.jpg&imgrefurl=http://www.mensfitnessandmore.com/2010/5-strength-exercises-for-a-beginners-workout/02/18/&usg=__Gd0xt28VMOqRSA86zNM2Nu16Mb0=&h=200&w=200&sz=5&hl=en&start=5&zoom=1&itbs=1&tbnid=Q-45FEyEuJSP6M:&tbnh=104&tbnw=104&prev=/images?q=inverted+row&hl=en&gbv=2&tbs=isch:1&ei=pUt6TfHqJaqL0QGpgKn5Aw)

Oompa_Loompa

how long have you been doing your workout? after six weeks i suggest a change. I would go to body weight work. you can get a lot done in a little space with moves like push ups( targets chest, shoulder, and triceps) body weight squats and lunges (targets most every muscle on the lower body) crunches and other ab stabilizing moves such as planks. a move that you would need some equipment for would be an inverted row, it looks like a reverse push up( ill put a link below). the row will target your back, and biceps.

so in short i guess, is to go from light wieghts to body weight exercises, do one as many times as you can, catch your breath, and do it again. try for about four times. then move the the next exercise. try to hit your whole body.

link for inverted row below, also google it for more...




(http://www.google.com/imgres?imgurl=http://www.mensfitnessandmore.com/wp-content/uploads/2010/02/inverted-row.jpg&imgrefurl=http://www.mensfitnessandmore.com/2010/5-strength-exercises-for-a-beginners-workout/02/18/&usg=__Gd0xt28VMOqRSA86zNM2Nu16Mb0=&h=200&w=200&sz=5&hl=en&start=5&zoom=1&itbs=1&tbnid=Q-45FEyEuJSP6M:&tbnh=104&tbnw=104&prev=/images?q=inverted+row&hl=en&gbv=2&tbs=isch:1&ei=pUt6TfHqJaqL0QGpgKn5Aw)

Ive been doing it for longer than 6 weeks. oops lol

amccrazgrl

Here is today's workout I'm going to do just to give you an example.

This is my warm up every single time I go to do strength training.
Warm-up Turkish Getups 5lb weight 3 reps each side with 3 sets

Circuit #1
Medicine Ball Abs medium ball 10 reps each knee with 3 sets
Dumbbell Chest Press 8-20lb weight 12-15 reps with 3 sets
Seated Dumbbell Shoulder Press 8-20lb weight 12-15 reps with 3 sets

Circuit #2
Bench Dips body weight as many reps as you can with 3 sets
Triple-Delts(Front,Side, Rear Rasies) 5-8lb weight 10 reps in each direction with 3 sets
Chest Flyes 8-15lb weight 12-15 reps with 3 sets

I just learned that you do one set of each exercise then move onto set 2. That explains why when I tried to do 3 sets of one exercise it was hard to do.

DeadZip2010

how long have you been doing your workout? after six weeks i suggest a change. I would go to body weight work. you can get a lot done in a little space with moves like push ups( targets chest, shoulder, and triceps) body weight squats and lunges (targets most every muscle on the lower body) crunches and other ab stabilizing moves such as planks. a move that you would need some equipment for would be an inverted row, it looks like a reverse push up( ill put a link below). the row will target your back, and biceps.

so in short i guess, is to go from light wieghts to body weight exercises, do one as many times as you can, catch your breath, and do it again. try for about four times. then move the the next exercise. try to hit your whole body.

link for inverted row below, also google it for more...




(http://www.google.com/imgres?imgurl=http://www.mensfitnessandmore.com/wp-content/uploads/2010/02/inverted-row.jpg&imgrefurl=http://www.mensfitnessandmore.com/2010/5-strength-exercises-for-a-beginners-workout/02/18/&usg=__Gd0xt28VMOqRSA86zNM2Nu16Mb0=&h=200&w=200&sz=5&hl=en&start=5&zoom=1&itbs=1&tbnid=Q-45FEyEuJSP6M:&tbnh=104&tbnw=104&prev=/images?q=inverted+row&hl=en&gbv=2&tbs=isch:1&ei=pUt6TfHqJaqL0QGpgKn5Aw)

Ive been doing it for longer than 6 weeks. oops lol

its ok, i wouldnt worry too much, we cant blame people for not knowing right?
its just that your body gets use to what you have been doing, so it stops growing and adapting.