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2007/09/25, 06:49 AM
When doing a routine on a new mashine, it's pretty hard to know how much weight to choose. I did leg extensions yesterday and since it didn't look like any move I've done before in my normal life, I started with 20 reps at 10 kg. Then I did my 16 and 15 rep at the same weight, and put it up one step to 12.5 kg for the last 14 reps. Is this a normal starting point, or...?
I'm also pushing myself to add more weight the next time I do the same routine, so the mashine leg curls last week monday was set to 12.5 kg, and this monday I set it one step up at 15 kg. I want to push myself as much as possible without injuring myself. Am I doing it right?
Is it OK to start the highest reps with lower weight, and then add weight as the number of reps gets lower? I know I'm supposed to have the weight that almost makes me fail for the last rep.
This is new to me, but I also know that I can push muself on shere willpower, if the weight isn't physically impossible.
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2007/09/25, 09:09 AM
You have it right. You want to start with something light exactly the way to you did and try to do a little better each week. I like to up the weight when I can get all my reps at certain weight. If I missed some reps then I might stay at that weight for the next week. Don't be too scientific about this. If you miss just one or two reps then it is still probably ok to add some weight next time.
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2007/09/25, 04:09 PM
As an added note, make sure you have perfected your lifting form before upping the weights. If you up the weight and feel pain in joint areas (shoulders, knees etc) then your doing something wrong and need to correct the movement. Other than that, you need to just keep pushing yourself, as your training progresses, you'll know when you've worked hard or if you've just gone thru the motions.
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Even if you are on the right track, you will get run over if you just sit there.
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The harder you fall, the higher you bounce
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2007/09/26, 03:51 AM
Thanks for the advice :) So far no joint pain, so even if I push myself, I think I do it right. I really try hard to do even the last reps the way they should be done. Side lat raises with dumbbells are particularly tricky! 2 kg is soooo easy on the first set up to 10 reps, then that little weight gets multiplied over and over again in my arms (or so it feels).
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