routine..

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posted by munequita

what is a good weight lifting routine to increase muscle .. are there any good site to get help or should i just go to a trainer..

ebatz

posted by TomSizeMore

how long you been lifting Ebatz?

posted by canibalistic_js

How many days a week do you have available?

posted by munequita

i lift on and off. for about ever since i was like 18.. i am 25 now.. i do have muscle just not as defined as i would like them to be.. i sometimes feel like i swell up in my muscles a bit and i feel tight.. i used to do pilates and i like to keep my flexibility.. i just want to get more toned and leaner... you know...

ebatz

posted by munequita

by the way.. i can work out everyday if possible.. i do work but i have free weights at home...

does that help. along with a bench... adjustable

posted by TomSizeMore

stick with an upper body/lower body routine maybe 4 days a week

Monday- upper
Tues- Lower
wed- off
thurs- upper
friday lower
sat- off
sun- off

This should work best for you. Keep your rep range from 12-20 with the occasional rep range of 8-10 to complete failure. Muscle is easy to lose, don't worry about bulking up too much. If you get bigger than you wanted to (which won't happen, your a girl and lack sufficient amounts of testosterone) but IF you dooooo..... then just stop lifting for a week and you'll be set.

posted by munequita

what about the cardio.. how would that fit in..?? how much and how often

posted by TomSizeMore

as often as you want. up to 45 minutes in the am, and 45 minutes in the pm. every day. You want to be lean, so don't be afraid of doing too much cardio, just don't go too long. Also, try to keep your cardio at least 6 hours from your weight training.

posted by munequita

oh ok.. thanks... i will try and do that...

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