Question on Sets /Reps

lindak

I am 25 year old female. I have been weight training for the last 6 months, I have seen some good results but want to step it up a notch with regards to burning fat and getting muscle defintion. So I was wondering what is best for burning fat and getting best muscle definition ? Pyramid lifting / 3 sets 12 /3 sets 10 ? Obviosly at max strenght ! At moment my last 3 weight workouts ( for last 18 weeks 6 weeks per workout ) have consisted of some sort of superset ! Also wondering is it ok to have supersets in all your workouts or should I have a break in my next workout for supersets ? I do 5 day split workout , 3 days weights 2 days cardio .

Any advice would be great !

Colm_OReilly

What's your current lifting routine?

What type of cardio are you doing?

lindak

Monday :
12 rep 3 sets
Freestanding squat with bar 37k
Stiff deadlift 23.5k
Adductor / abductor machine 45
Superset
Flat dumbell press 16 ( 8 x 2)
Flat Dumber fly 12 ( 6 x 2)
Superset
Incline dumbell press 16
Incline dumbell fly 12
abs workout & 30 mins cardio

TUESDAY:
Bike warmup 10 mins
Cross trainer 15 mins interval 1 min on , 1 min off 11 -13
treadmill 15 mins 1 1/2 mins off , 30 sec on gradient 1.5 level 10.5 jog, sprint 13.5
and 45 mins advanced step class

THURSDAY:
Split squat at freestanding bar 25.5
lunges 37k
adductor / abductor as before
Superset
bent over bar bell row 15k
bent over dumbell raise 12 ( 6 x 2 )
superset
lat pull down wide grip30
reverse flys 12 6 x 2
Upright row ez bar 15
abs work out & 30 mins cardio

FRIDAY:
10 mins warm up
Rower 10 mins interval 1 1/2 off , 1 on
cross trainer as before
stepper 15 @ 13

Sat:
bench press
Military press 12.5
T raise 10 ( 5 x 2 )
Superset
Standing barbell raise 12.5
incline dumbell curl 12 ( 6 x 2 )
Superset
Tricep push down 15
single arm tricep ext
abs and 30 mins cardio ..

Hope this makes things clearer !

Colm_OReilly

All this advice is really dependant on whether you've stopped making gains or you're not making gains fast enough.

Why are you doing a stiff legged deadlift instead of the regular deadlift?

I'd add pressing in more than once a week, and keep focusing on the big lifts (dead, squat, press, bench) moreso than the assistance lifts/supersets. Add in chinning and dipping. If you're in a commercial gym they should have a graviton machine if you lack the strength to do chins/dips.

As for your cardio, it's very long and steady state. I'd prefer if it was timed intervals or shorter distances, rather than going from one machine to another or tacking it on at the end of a workout. The simpel act of recording your score on a given day, and then looking to beat it will increase your effort and subsequently (sp?) your results.

Now, looking back at previous posts:
a) Congratulations on giving up the Smith Machine
b) Your squats haven't gone up in two months - they really should have. Is there a reason for this?

Col

lindak

I just feel for what I am doing I should be seeing more results. I am 5'6 and weight 62 pounds so Im ok But really I want to step it up !

Well I wanted to master the technique more so ! so I havent actually increased! What should I be increasing by ? The stiff deadlift was recommended to me. Should I be doing regular lift ?

What would you recommend with my cardio ?

Oh and thanks for your replies !