New to weight machines - adding to Cathe routine - Help please

J

JulieL

Cathlete
I'm going to do a routine of:

2 days Bootcamp

1 day of Gym style legs

1 day of upper body

1 day of machine weights for legs

so I found this routine by Muscle & Fitness mag: http://www.muscleandfitnesshers.com/hers/120804/legs_typecast.html

The question is for my body type (curvy) it says do : keep the weight moderate, you should be able to perform 12-15 reps, but no more than 15, before reaching failure

Well I can do PLB with 30, 35 and 40 lbs for the whole thing: So what would a moderate weight be for me on a machine? I have no clue where to start. I know the weight amounts you use w/machines is way different than free weights so I need a little help!

thanks :)
 
i think with machines you have to play with it a bit. i find i can go heavier with machines and still do 12 reps but if i tried to do 12 reps with a 50lb barbell i would just blow out my knee. everybody is individual so you have to start with a weight you think would be good try it, if its to light or heavy add on from there unitl you find your right weight.

kassia



When they discover the center of the universe, a lot of people will be
disappointed to discover they are not it -- Bernard Bailey
 
I agree that you'll have to play around with the machines to figure out what weights you need to use.

My squat weight at the gym using a squat rack and my leg press weight are about the same (around 180 pounds). At home, I can only use 80 pounds for squats because I can't safely lift more weight over my head. I usually do 12-16 reps at the gym, but use higher reps at home with Cathe workouts.

Erica
 
JulieL...this may be obvious but since you are new to weight machines...be sure to make an appointment with your gyms trainer so he/she can go through each machine with you and help you to set the machines properly. They will give you a worksheet where you keep track of where you need to set the seat heights etc. for your personal use. Never just jump on a weight machine without adjusting it for your height.

Again, you have probably already done the machine orientation but I wanted to mention it. Remember, safety first. Have fun!
 
I completely agree that you should have a walk through with a trainer.

I don't know what exercises you plan to do, but here's what I would consider moderate weight for an experienced exerciser:

Smith machine squats (which I recommend rather than freestyle squats--they really help you keep your form & prevent injury): 50 lbs (2 25 lb plates)
Leg press: 50 lbs (2 25 lb plates)
Leg extensions: 40-50 lbs
Leg curls: 40-50 lbs

Also you'd throw calves in there somewhere, but in my experience this is the one leg muscle that varies enormously from person to person, not to mention there are 4-5 different machines for it, so I'll leave that one up to you.

Bearing in mind that not only are individuals different, so are machines. It depends on the tension of the cables in the machines, the weight of the moving parts of the machines, etc. So you will have to play a little.
 
Thanks! I appreciate all the comments! I have an orientation this saturday, as I haven't used weight machines in like 6 years. I really look forward to a different kind of challenge for my legs, I really hope to whip them in shape by the summer!
 
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