I need some weight lifting advice from the badasses in here.
I want to know if I should start doing things differently in my weight lifting.
I have been lifting for the last 11 months using the program below (with some variation, if I have to substitute dumbbells for machines when traveling, etc) averaging 3 times a week, sometimes more. I never lift back to back days. I do NOT wait between exercises I just jump into the next one, and I lift enough weight so that I can lift 8-15 reps before muscle failure. When I get to the end of the list below, I wait roughly 1 minute, sometimes 2, and then I do the entire list again. I go through the list three times.
I have made great gains. I am way bigger than I was last April. I also do cardio (running and biking) at least 3 times a week for 30 - 45 minutes, and I go pretty hard. I watch my calories, and in 1 year I am down 35 pounds. But, I am kinda curious if I can get much bigger. I am only 152 pounds right now, and about 5'9"....I don't come from big stock, my people are not large. So, I want to be realistic here, but at the same time, if CAN get bigger, I'd like to. Also, I should note that I just want to maintain my weight and look good at the pool...I am not interested in looking like a rough ridin' power lifter, I want more of a super sexy hot macho underwear model type of look. I'm sure you understand what I am getting at here. Suns out guns out.
Do I need to lift start lifting every day, and do a different muscle group each day? I need to lift heavier or rest more in between?
Also, I am also concerned that if I change my approach, I'll lose my ability to burn off fat. My current routine keeps me at an elevated heart rate for the entire time, and it really made all the difference in my weight loss when I started doing this instead of just running and biking.
Chest Press - seated, using machine
Lat pull-down - seated, using machine
Shoulder press - seated, using machine
Seated row - seated, using machine
Chest Fly - laying on bench, dumbbells
Upright row - standing, dumbbells
Triceps Extension - laying on bench, barbell and/or dumbbells
Bicep Curl - sitting or standing, barbell and/or dumbbells