New home gym, how do I get the most from it please?

N

Ninya7

0
HI

I have bought one of those home gyms, the one you sit on and can do the following:

lat pull down
leg extension
leg curl
triceps push down
arm curls
pec deck

can someone please advise me on the number of repetitions per exercise to get the benefits I want. I want to achieve a long lean look and tone up all over.

I have been doing the lightest 5 kg weight and havent felt any different, but I think that 10 kg is a bit too heavy. Which one? How often do I need to use this home gym

thank you:action5:
 
Depends on what you are looking to achieve. If you want size pick a weight you can do 8-10 reps, you should feel the burn and struggle with the last three. If you want a leaner look pick a lighter weight and do 12-15 reps, again you should feel the burn and struggle with the last three reps.
I also bought some cool gym equipments from buildingbodymuscles.com/home-gym-exercise-machine-reviews which proved beneficial for me..
 
I would suggest gaining mass before trying to make yourself look lean.

These reps should be easy until you get to the last few and thats when it should get hard on you.

x12 Starting Weight
x10 Increased
x8 Increased
x6 Increased
x6 Same
 
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What are your goals? Rep ranges and sets are far less important than diet whether you are trying to lose fat or gain muscle. You can't immediately presume that higher rep ranges will only increase endurance, but not hypertrophy; several bodybuilders train almost exclusively in the 12-15 rep range, and I have personally found 15-20 reps most conducive to building muscle in my legs. It will still come down more to nutrition than anything else. Start by elaborating in your goals and current fitness level, and I can give you a more detailed response.
 
Your home gym seems fine except the pec deck. instead of using the pec dec like you've seen people do in the past. Try bringing your elbows up like you are gonna do a chest press and rest the pads on your bicep. retrack your shoulder blades back to stabilized your shoulders and then push the weight forward. think about the elbows moving to center and let the chest do the work not the shoulders. It's not the exercise that is wrong but how you do it that matters.
 
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