palekaiko

Hello everyone. I am a 19 yr old female that wants to gain muscle mass and get stronger everywhere. I am 5'3 1/2'' tall and weigh 100 lbs. I lift (full body) every other day and then take the days in between off (i.e. Lift on Sunday, Tuesday, Thursday, Saturday and so on, and then have off on Monday, Wednesday, and Friday...then the week just repeats). I just had my body fat percentage measured on June 17th and that was currently 14.8% (May 21st it was 15%). First question....Is my body fat percentage too low for my height and weight? I know dropping TOO low is bad, but what is the percentage for TOO low? When I went to the trainer at my gym he also said that I am the opposite of most people where I have more fat (just a layer) in my limbs opposed to my torso. Second question....What kind of exercises would I be able to do that would reduce that layer of fat in my arms and legs so I will have more definition? Okay, here is my workout that I did yesterday to give you an idea of what I do EVERYTIME I go to the gym. (I do it usually in this order as well).

Five minute warmup on the treadmill
Leg Extension... 3 x 15 on 50 lbs
Leg Press... 3 x 15 on 60 lbs
Calf Raises... 3 x 50 on 40 lbs (on the Leg Press)
Hip Abductors... (-><- ) 3 x 15 on 80 lbs and (<-->) 3 x 15 on 70 lbs
Seated Leg Curl... 3 x 15 on 75 lbs
Lat Pulldown (biceps)... 2 x 15 on 30 lbs and 1 x 15 on 40 lbs
Pectoral Fly... 3 x 15 on 30 lbs
Rear Deltoid... 2 x 15 on 22.5 lbs and 1 x 15 on 20 lbs
Seated Tricep... 3 x 15 on 40 lbs
Chest Press (triceps)... 3 x 10 on 20 lbs
Chest Press (chest)... 3 x 10 on 20 lbs
Chamber Curl... 3 x 10 on 25 lbs
Rowing... 3 x 10 on 30 lbs
Ab Machine (where you hold yourself up, I dont know the actual name, sorry) 3 x 15 with straight legs
and finally a 13 minute cooldown on the treadmill.

I am kind of clueless on what a good routine is and would like any kind of feedback. Oh! One more question that I can think of right now...I was told I should NOT do cardio because I am so small and I will continue losing weight (since Im not gaining), is that true? Because I was told that if I lift and dont do cardio that I will gain too much, so is one day a week for like twenty minutes okay, or just take it out of my routine altogether?

Thank you!!!

~Becky~

DimebagDarrell

a few things:

1) "defitinion" is not gained by lifting weights. you can't tone a muscle, but you can remove the fat around it making it look more defined. you're going to have to do cardio for that one.

2) cardio is probably your enemy here. you are a bit low on the body fat. taking it out altogether is not a bad idea, but if it makes you happy to do it, do it at the most once per week.

to gain muscle mass, you need to do a few things:

1) eat more calories than you burn (look here)

2) choose a weight when lifting such that 8 reps is the most you can do. high reps won't strain your muscles enough.

3) read prince's thread here (10 Things You Must Do to Gain Muscle Mass!).

4) work up a good split. forget the full-body workout. im still not an expert when it comes to making a good workout, so ill let someone else handle that