SummerLady Posted August 30, 2011 Posted August 30, 2011 Ok. Here is my routine. Need advice. Leg press 160 3 sets of 11. Smith machine squats. Weight 50 each side. 3 sets of 15. Leg lifts 65. 3 sets of 10. Ab machine. Weight 55. 3 sets of 10. Leg extentions. Weight 65. 3 sets of 9. Butterfly weight 25. 3 sets of 12. I do this 3 times a week. Plus 15 min of cardio also 3 times a week. I want my butt harder better my back hurts a lot. I am straining it I think with leg press and smith machine but I can live with it. Not to bad. I am 5'3 and 116. Need help with this routine. Want better results. Thoughts. I am no expert here.
USMCHokie Posted August 30, 2011 Posted August 30, 2011 Less reps and more weight. Completely ditch the cardio and replace with higher intensity anaerobic workouts. Learn proper squat form and stop using smith machine; back pain should go away. Wait for tman to post a much better response with more words.
tman666 Posted August 30, 2011 Posted August 30, 2011 Great job for getting in the weight room! I suggest you pick up a copy of "The New Rules of Lifting for Women". It outlines very solid training and nutritional basics in a clear and easy to read format (with lots of example photos too).
Star Gazer Posted August 30, 2011 Posted August 30, 2011 I agree with Hokie. More weight (particularly on those extensions!!) and less reps. Interval cardio, not static. And add deadlifts - they'll strengthen your entire backside.
Author SummerLady Posted August 30, 2011 Author Posted August 30, 2011 Great job for getting in the weight room! I suggest you pick up a copy of "The New Rules of Lifting for Women". It outlines very solid training and nutritional basics in a clear and easy to read format (with lots of example photos too). Thanks for the feedback. I want to deadlift but I am afraid I am going pull something!! The book sounds good will get. Hope its on Amazon.
tman666 Posted August 30, 2011 Posted August 30, 2011 Thanks for the feedback. I want to deadlift but I am afraid I am going pull something!! The book sounds good will get. Hope its on Amazon. If you learn proper form, the only thing you'll be pulling are some big ol' weights off the floor! If you're having trouble learning proper form or having issues with flexibility, you may want to consider hiring a reputable trainer to help guide you through sessions and prescribe corrective movements to allow for a proper set up.
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