at the gym how do i know how much weight to use on a machine

[Trustmeimadoctor]

im new to this gym lark and i have had my induction that was frankly a bit of a let down. anyway as im using the machines i start to think i have no real idea how much weight i should be using. do i just keep piling it on til i can barely lift or press it or what.

any advice ?

[Cupramax]

Do you ask how to wipe your arse? Seriously though, if youve never done it before start of fairly light, 3 sets of 15 reps on each exercise and gradually build up the weights after a few visits. If you do too much too quickly youll only end up injuring yourself.

[Nezquick]

I normally work on the basis of 3 sets of 8/10 reps with the aim being that by the time you're on the last rep, you shouldn't be able to lift much more. That way, you're working your muscle to failure, which "should" yield the best results. However, if you're new to it, start lighter than that and work upwards.

Tempo and technique is the key. Don't just blast away up and down as fast as you can - try to use the 3 second rule - 3 seconds to lift and 2-3 seconds down. Lowering the weight is just as important as lifting the weight to begin with. Breathing is also important. Breath out as you lift and in as you lower the weight.

[Trustmeimadoctor]

ah right cheers, will give that a go then.

[grumbledoak]

I aim for "cannot do the last one of three sets of eight". Obviously the right weight for each exercise will be trial and error at first, then it should increase over time. It will vary a little too, so don't forget to use your loaf!

Breathing and tempo as Nezquick said.

[Hoofy]

Good advice above. Take it easy because you may have latent muscular strength to shift more than you think you could initially but the ligaments and tendons may not be used to doing the work at particular angles - cue 6 month injuries.

[Trustmeimadoctor]

i must admit i did some sort of pull down exercise thing and i was ok at first but couple of days late something just went ping in my neck that wasnt very nice

i find it quite frustrating that i have quite strong legs (well according to leg press machine) but my upper body is more inline with mr muscles. my aim isnt muscles though just general overall fitness and loosing the moobs

[Hoofy]

Focus on building muscle and worry about things when you look like Arnie.

[Xerstead]

Hoofy said:

Good advice above. Take it easy because you may have latent muscular strength to shift more than you think you could initially but the ligaments and tendons may not be used to doing the work at particular angles - cue 6 month injuries.

This. Start off lighter and increase the weight as you get used to it. Beginner's gains in muscle strength can be quite rapid to start with, but it takes longer for the ligaments to catch up.
Making sure you warm up properly first will reduce the risk of injury. Feeling the burn is fine but if a muscle feels strained or you start getting pain in your joints back off and rest that limb for a while.
10 to 15 repetitions, rest a minute or two, repeating three times is a good point to start from. If you're struggling on the second/third set lower the weight slightly and carry on.
Just keep an eye out for anyone else wanting to use the machine while you are resting.

Good form and controlling the motion (up and down,) is important. The idea is to work the muscles so they get stronger. For example; Swinging your body back and forth so you can swing a heavy dumbbell up isn't going to work your bicep as effectively as controlling a weight you can lift properly.

Oh, and have a read of this thread
http://www.pistonheads.com/gassing/topic.asp?h=0&a...

[Hoofy]

Xerstead said:

For example; Swinging your body back and forth so you can swing a heavy dumbbell up isn't going to work your bicep as effectively as controlling a weight you can lift properly.

Isn't this a compound move?

[Tiggsy]

Trustmeimadoctor said:

my aim isnt muscles though just general overall fitness and loosing the moobs

Yes...it is!

Your upper body is weak and fat (according to you) So of course its muscle. Or are you really there to have improved cardio ability!!!

[Trustmeimadoctor]

all bits really. what i was meaning i am after loosing weight and general fitness im quite aware that muscles will develop with the exercise naturally. im aiming to get down from 97kg to something that looks a little less love handle-ish bmi is apparently 28. my general fitness is really not great i cant run for any period of time maybe 2 minutes at the moment im not expecting leaps and bounds but some improvements would be good

[Tiggsy]

at 97kg you have a lot of work to do in the kitchen.

your diet will be 80% of the visual improvements you notice over the coming months

[Trustmeimadoctor]

im down from 110 already so i have made some changes