so i'm not sure how much everyone knows about lifting. So i'll go thru the most basic thing first.
if you want power and size, stick to heavy weights and 4-6 reps, you'll be stressing after the 3rd rep is the goal.
if you want a lean muscle stay with medium weights. At the end of each set you should be having to stress some to get #8-9-10 up. And possibly fail on the last 2 reps of the 3rd set.
for 90% of women, stick to light light weights. Do reps of 20, and the only thing that should be tough, is near the end you might feel the "burn". Doing this will promote super lean muscle growth. So you get that long lean look.
lift upperbody one day, lift lowerbody the next. NEVER list the same muscles two days in a row. Even if your muscles are not sore. Many many friends have done that, and they end up tearing msucles.
what alot of people do not know, in a study done by muscle magazine. people that lifted legs and upper body gained about 8-9% more muscle and power. So lift BOTH. alot of people will skip legs.
also for the abs people. If you want a 6 pack, do those situps. But do not forget about the cardio required to get the layer of fat off them. Same goes for all your muscles. If you want to be ripped, do cardio.
now the advice that will be useful to most(but most probly know already)
eat more lean protien(one gram per lbs of body weight if you can do it). I use chicken and protien powder for my sources(i get around 100-120, i weight 160 so i'm a bit low).
No matter if you want to get big muscles, or lean muscles. It'll help build muscle faster, which will help you attain your goals faster. Muscle is your powerplant. The bigger the plant the more fat it can burn.
Make sure to get some extra calcium to counteract the protien's side effects. Also, if you like tuna you are in luck. that is one of the best sources of lean protien around. I can't stand the shit
second, alot think that muscles grow while at the gym. well that is not quite true. they are full of blood and what not. So they look bigger. But the growing happens later.
More so, they build when you are sleeping.
so get a solid 8 hours of sleep. if you can sleep more, do it. That is the best time for muscle growth.
if you go the protien route, make sure to drink one after you lift.
most lifters that I know take one after they lift, and another when they wake up in the morning with a light breakfest. I just take one BIG ASS one after I lift and let it sit overnight. No matter what, you want one before you go too bed the night you lift. You're body needs building blocks for those muscles.
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. So far I think Lifetime Fitness was the best one I've been to. Really nice pool, sauna, gym and workout room. And the most expensive without discounts. $60 per month! I wanna mass up a lil for my skinny ass (140 lbs@ 5'9) and then tone it all out once I reach my strenghtening goals. I wanna hear those tips. It's been like 1/2 year since I actually worked out... 
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