[amyn]

Question for all you long term lifters. I have been lifting weights steadily for about 9 years, with a short break for late pregnancy, ect., and have noticed that I no longer get that satisfying subtle soreness the next day. I lift 3x week for about 45-60 minutes, doing all the major muscle groups. Over the years I have steadily increased my weight, ex. now I bicep curl 20 pounds, bench press 60, squat 60, ect. I do mix my routine up, adding new things and I feel like they are rather heavy weights. I am tired at the end of each 3 set, but nothing the next day.
My goal is to be toned and strong, but not bulky. Question, should i be adding more weight still, will I bulk up if I do? Any new great ideas for mixing up my routine, my YMCA is limited, no bosu balls, just basics. I also do a lot of cardio. Thanks for your input. Amy

[northernbelle]

There is a difference between being sore and tired after a workout, and developing doms the next day (delayed onset muscle soreness). The first is a good sign and the second is not if it occurs regularly. Muscle soreness is not necessarily a sign of a good workout. I work at three levels- light, medium and heavy. The only time I get really sore is during the heavy when I am trying to increase the weight but this disappears quickly.

You won't bulk up if you keep adding weight. Your bulkiness is limited by genetics, gender, type of training, etc. Once you stop progressing, you lose a lot of the benefits from lifting.

I work in a cycle; right now, it's two weeks at light weight, high reps, two weeks at medium weight, medium reps and two weeks at high weight, low reps in an upper lower split. By the end of this week, I will start the cycle again, but in a push-pull split. Most of the exercises remain the same, but the combination will be different. The light/medium/heavy cycle addresses different goals in strength training. Later on, in August, I will do a 4 week maintenance routine for a break- 1 set of light to medium weights.

I also do cardio (alternating with the lifting).

[RobertW]

Originally Posted by amyn

My goal is to be toned and strong, but not bulky. Question, should i be adding more weight still, will I bulk up if I do?

Won't happen, if it hasn't already. Keep upping the weight, and don't be afraid of working in some lower rep ranges. I get alot more strength from training 5x5 schemes rather than 3x10. Don't be concerned about soreness either; it isn't an accurate predictor of progress.