How much weight on the machines?

T

txsqlchick

New member
This may be a dumb question, but should I be concerned that on certain machines (the leg press, for example) I can do 3 sets of 10 reps with a good deal of weight (190 lbs) but on others, I struggle to do 3 sets of 10 with 10-30lbs?

I know some of my muscles won't be as strong as others...there's this one where I lie down with my butt in the air and do curls with my legs, it's supposed to work my hamstrings. I struggle to do 3 sets of 10 with 30 lbs on that; it kills. There's another that's supposed to work my quadriceps and it's been hard working up to 3 sets of 10 with 30 lbs. On some of the upper body machines I can only do 10 lbs, especially the ones that work the shoulders.

When using these machines, should I be struggling to complete those last few reps?

I know these are probably dumb questions, but I'm new to this. My goal is to build lean muscle mass and strength....or at least preserve what I have...while I lose weight. My workout partner and I focus on 3 key areas: arms and chest, shoulders and back, and legs and butt. We focus on one key area per day after we do our cardio workout.

Thanks.
 
Do spend some time with the stickied threads... one of the tips in those threads is that you should do weights before cardio - you want to make sure you have enough strength to do the weight training before moving on to cardo...
 
You shouldn't compare what you're lifting on one machine compared to another. It doesn't work like that.

In addition, you set your set and rep range goal, which it seems like you have. Then, while executing, it shouldn't be easy, but it shouldn't be so hard where you find yourself failing on certain sets.

In actuality, you should leave 1 or 2 reps 'in the tank.'

Focus on proper form. Once confident, and when you are able to complete all the sets of all the reps you planned for yourself, increase the weight slightly. Progressive overload is important.
 
Steve said:
You shouldn't compare what you're lifting on one machine compared to another. It doesn't work like that.
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I didn't think so, but I was just surprised that I could do so much weight on the leg press and so little on some of the other leg exercises.

In addition, you set your set and rep range goal, which it seems like you have. Then, while executing, it shouldn't be easy, but it shouldn't be so hard where you find yourself failing on certain sets.

In actuality, you should leave 1 or 2 reps 'in the tank.'
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That's pretty much what I'm doing now. :hurray:

Focus on proper form. Once confident, and when you are able to complete all the sets of all the reps you planned for yourself, increase the weight slightly. Progressive overload is important.
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Most of the machines there jump from 25 to 40, or 30 to 45. Some have the little 5lb weights you can add in, but some don't. 30 to 45 is a pretty big jump, right? Or is it?

Right now I'd say form is my biggest problem. My wrists are really flappy and when I'm doing some exercises I have to really focus on keeping them in the right position, since it's really easy for me to "hyperextend" them. I have insanely flexible wrists and fingers. I've thought about maybe wearing some kind of brace on my wrists to keep them "locked" in a proper position, but I'd rather just train myself to have the proper form in the first place.
 
txsqlchick said:
I didn't think so, but I was just surprised that I could do so much weight on the leg press and so little on some of the other leg exercises.
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The fact that machines change a lot of the biomechanics of a given movement, you shouldn't be surprised of the variable strengths from machine to machine.

Is this your first time weight training?

Do you ever plan on moving on to free weights?

Most of the machines there jump from 25 to 40, or 30 to 45. Some have the little 5lb weights you can add in, but some don't. 30 to 45 is a pretty big jump, right? Or is it?
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Well when a machine says it's a 15 lb jump, it's really not, in most cases. You're not really lifting 40 lbs, for example. Yea, the stack of weights going up is equal to 40 lbs. But by the time you work in all the cables, pulleys, etc... the force applied is considerably different.

So in reality, what looks like a large jump probably isn't. In my gym, if a machine can't go up in suitably small increments, I rig it so it can by adding a small weight plate or light dumbbell.
 
Steve said:
The fact that machines change a lot of the biomechanics of a given movement, you shouldn't be surprised of the variable strengths from machine to machine.

Is this your first time weight training?
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No, but it's been a while.

Do you ever plan on moving on to free weights?
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I do use free weights for arms and chest almost exclusively, but some of the shoulder exercises hurt my back if I do them with free weights (probably because my form is off). How would you do the leg work with free weights?

Well when a machine says it's a 15 lb jump, it's really not, in most cases. You're not really lifting 40 lbs, for example. Yea, the stack of weights going up is equal to 40 lbs. But by the time you work in all the cables, pulleys, etc... the force applied is considerably different.
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OK.

So in reality, what looks like a large jump probably isn't. In my gym, if a machine can't go up in suitably small increments, I rig it so it can by adding a small weight plate or light dumbbell.
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Hmm...I didn't know you could do that. I do prefer to work with free weights rather than the machines because it takes so long to adjust the machines to fit me (it's mainly men using them) that it's a pain in the butt. With the free weights I just pick them up and get going.
 
txsqlchick said:
I do use free weights for arms and chest almost exclusively, but some of the shoulder exercises hurt my back if I do them with free weights (probably because my form is off). How would you do the leg work with free weights?
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Yea, form is harder to learn on free weights, but it's worth pursuing considering the benefits of free weights over machines.

There are endless exercises for your legs you can do with free weights:

Squats (with BB, DB, BW) (back squat, front squat, etc)
Deadlifts (with BB, DB)
Romanian Deadlifts
Lunges
Split Squats
Bulgarian Split Squats
Step ups

This list goes on.
 
Steve said:
Yea, form is harder to learn on free weights, but it's worth pursuing considering the benefits of free weights over machines.

There are endless exercises for your legs you can do with free weights:

Squats (with BB, DB, BW) (back squat, front squat, etc)
Deadlifts (with BB, DB)
Romanian Deadlifts
Lunges
Split Squats
Bulgarian Split Squats
Step ups

This list goes on.
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I'd have to get a PT to guide me on those. Squats and lunges, like some exercises where I lift heavy weights over my head, really hurt my back. I have scoliosis and while it's not severe, it plus the extra weight I'm carrying conspire to give me near-constant back pain. I had this pain even before I started working out. The last time I asked a doctor about it, I got the "just take ibuprofen" blow-off answer. Ibuprofen does nothing for it.
 
Yea, I'd be hesitant to throw advice your way, at least specific advice, without having clearance from a good doc. If it hurts, you probably shouldn't be doing it.

Getting a trainer to teach you proper form is a good idea. If you're form is corrected, that might negate the back pain.

If not though, I'd be looking for a second opinion on options.
 
Steve said:
Yea, I'd be hesitant to throw advice your way, at least specific advice, without having clearance from a good doc. If it hurts, you probably shouldn't be doing it.

Getting a trainer to teach you proper form is a good idea. If you're form is corrected, that might negate the back pain.

If not though, I'd be looking for a second opinion on options.
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I may have to see an orthopedic surgeon or someone who specializes in stuff like this; nobody'll touch it. I'm not complaining; they're doing the right thing since a curved spine is outside of most PT's area of expertise. It just sucks that I have to deal with that particular variable.

I would like to learn proper form; scoliosis or not, proper form is proper form. If that doesn't fix the back pain, then I'll see a doc again about my back. The scoliosis was never severe enough to require surgery or a brace, I just had to do physical therapy. Now that I'm an adult and I'm not going to grow anymore, who knows?
 
I've heard of people having a lot of success with their scoliosis with chiropractors, might be something to look into. But it would have to be a good one.
 
Steve said:
I've heard of people having a lot of success with their scoliosis with chiropractors, might be something to look into. But it would have to be a good one.
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I dunno, I've heard such terrible things about chiropractors. My ortho told me to stay away from them, but MDs and chiros have been at each others' throats forever.
 
Well, chiros have a bad rap. Some of it is just, some of it not IMO. A good chiro is worth his/her weight in gold. Similar to personal trainers, to be honest.
 
Steve said:
Well, chiros have a bad rap. Some of it is just, some of it not IMO. A good chiro is worth his/her weight in gold. Similar to personal trainers, to be honest.
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I'll think about it; I do need to see a PT at some point because I do need help with form. As I get stronger and use heavier weights, I think my risk of injury is going up too if I'm not doing it correctly.

Do we have stickies for finding a good PT?
 
Generally speaking, you can assume that I agree with/would have said (if not for it being redundant) what Steve said. :)

I sometimes train with a girl who has scoliosis. I basically just pretend she doesn't, other than showing her some posture stuff, and it seems to be working out alright.
 
I agree, scoliosis can lead to some imbalances. If a good trainer or chiro gets his hands on you, he/she could really do you a lot of good with some pretty simple instructions.
 
Steve said:
I agree, scoliosis can lead to some imbalances. If a good trainer or chiro gets his hands on you, he/she could really do you a lot of good with some pretty simple instructions.
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I notice that it's hard for me to keep weights balanced, whether I'm using dumbells or barbells. I know it's normal for one arm to be stronger than the other, but I think mine are a bit more out of balance than normal!

There's another wrinkle too; I have a birth injury called shoulder dystocia, for which I had surgery as an infant. I'm not sure precisely what they did, but when I turn my head from side to side there are obvious asymmetries and a scar just above the collarbone on the left side of my neck and my left armpit is much deeper than my right one. I don't know enough about anatomy to identify what's been removed, but something's gone on the left side. It doesn't affect my day-to-day life but I've noticed a little difficulty in controlling the weight in my left hand when I lift it above my head. This occurs no matter how much weight I'm lifting.

Basically I'm not trying to use the scoliosis and shoulder dystocia complications as excuses; I just want to be able to work with them, and within whatever limitations they'll impose as I progress. I don't want to hurt myself. :blush5:

So...I guess I need to find a PT with experience in this? Or should I try to get more information on precisely what was done to me with the surgery I had as an infant? I'm guessing the PT will ask, right?
 
The PT will ask. At least I hope, lol. For now, I'd simply use free weights where you're comfortable and machines where you're not. Build a routine around your limitations.
 
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