[IWantMyFairyTale2]

I go to the gym 3 days a week for cardio and weight training. I don't want to be muscle woman, but I would like a leaner, stronger body.

For the last 3 weeks I have been doing 25 minutes of cardio (brisk walking on the treadmill at 3.2-3.4 mph) and lifting weights for about 40-45 minutes.

My weight routine is this (these are all done on weight machines):

Arms

Bicep Curls: 3 sets of 15, lifting 15 pounds

Tricep Press: 3 sets of 15, lifting 15 pounds

Shoulder Row/Pull: 3 sets of 15, pulling 30 pounds

Legs

Hamstring Curls: 3 sets of 15 with 45 pounds

Seated Squats/Leg Press: 3 sets of 15 lifting 115 pounds

Calf thingy: 3 sets of 15 lifting my body weight plus 15 pounds

Should I be working more muscles? More types of machines? Is there anything to be gained by working the same muscle group on different machines on the same day?

When I'm finished with my current workout my arms and legs feel like jelly, but I am not sore the next day so I'm not overdoing it. I don't want to hurt myself and I thought that someone here would be able to guide me in the right direction.

Thanks!

[Mel]

Hi Fairytale

If you've been doing this routine for 3 weeks with no change, I can understand why you're not getting sore. You need to change things, up the weight, add new exercises. I don't see any back, chest or ab exercises.
My recommendation would be to start moving away from machines only, and change your workout. If you can lift 3 days a week, I'd suggest doing different body parts on each day so that yu can add more exercises and increase your intensity. Don't worry- you are NOT going to become muscle woman. Pound for pound, muscle is smaller than fat. You only build muscle by pushing yourself and lifting heavy (see the lifting to failure thread), and that will create muscle, which burns calories just sitting there.

In answer to your question about doing different machines or exercises for the same body part, yes it can be beneficial. Rarely do 2 exercises hit the muscle from exactly the same angle, so although you may do 2 bicep curl exercises, doing a twisting hammer curl with dumbbells is very different from doing an incline curl, or a narrow grip curl with an ez-curl bar. Check out the Krista smash site for ideas on new exercises. It's http://www.stumptuous.com/weights.html

I'd suggest doing a 3 day split: you can find various splits on Krista's site. An example would be:
Mon: Chest, Arms
Wed: Back, abs, calves
Friday: Legs, Shoulders

There are endless variations! If you are lifting correctly to failure, you ARE going to be sore, but you're not overdoing it as long as you don't have joint pain. Allow at least 4 days between working the same body parts of you lift heavier.

Mel

[IWantMyFairyTale2]

Thanks Meliris!

I've intentionally not added additional weight to my arm exercises because I can barely finish my reps now. I have every intention of adding more weight or more reps when I can do those without really thinking about it.

I'll see if the gym will have someone show me how to use different machines to vary my routine...

[kblahetka]

Don't wait until you can do it without thinking about it to up the weight. It's a workout and it should be work. You really don't have to worry about getting huge, if your dieting (i see your currnet vrs goal weight and made the assumption) your not going to be taking enough food to build alot of muscle mass. In addition women don't generally produce enough test. to get huge without ton's of work.
If I had 3 days to lift I would do this:

Day1 Chest and tri's and abs
Flat DB press
Incline DB press
Cable cross or pec dec
v bar push downs
overhaed DB extensions
AB work

Day 2 back and bi's
Lat pull down
seated cable rows
DB rows
DB curls
BB curls

Day3 delts/traps/legs
seated DB shoulder press
Lateral raises
DB shrugs
Squats or hack squats on a machine if your uncomfortable with doing regular squats
quad extensions
ham curls
calf rasies
DB Lunges

Most of these exercises use DB's so you won't need a spotter plus DB's use more stabalizers than bar bells. If you could do 4 days you could split it up better. After your more comfortable I would make sure your doing dead lifts and squats.

[kblahetka]

Originally Posted by meliris

Hi Fairytale

If you've been doing this routine for 3 weeks with no change, I can understand why you're not getting sore. You need to change things, up the weight, add new exercises. I don't see any back, chest or ab exercises.
My recommendation would be to start moving away from machines only, and change your workout. If you can lift 3 days a week, I'd suggest doing different body parts on each day so that yu can add more exercises and increase your intensity. Don't worry- you are NOT going to become muscle woman. Pound for pound, muscle is smaller than fat. You only build muscle by pushing yourself and lifting heavy (see the lifting to failure thread), and that will create muscle, which burns calories just sitting there.

In answer to your question about doing different machines or exercises for the same body part, yes it can be beneficial. Rarely do 2 exercises hit the muscle from exactly the same angle, so although you may do 2 bicep curl exercises, doing a twisting hammer curl with dumbbells is very different from doing an incline curl, or a narrow grip curl with an ez-curl bar. Check out the Krista smash site for ideas on new exercises. It's http://www.stumptuous.com/weights.html

I'd suggest doing a 3 day split: you can find various splits on Krista's site. An example would be:
Mon: Chest, Arms
Wed: Back, abs, calves
Friday: Legs, Shoulders

There are endless variations! If you are lifting correctly to failure, you ARE going to be sore, but you're not overdoing it as long as you don't have joint pain. Allow at least 4 days between working the same body parts of you lift heavier.

Mel

Thats a great site for men and women.