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Best technique for weight training

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  • 22-07-2014 8:57pm
    #1
    carlowplayer
    Registered Users Posts: 519 ✭✭✭


    Lost 10% body fat in the last year thanks to the leg press and pull down. I want to know if I'm doing things wrong : I've trained myself to be able to do 150 reps on the leg press using 155kg. Is this safe ?should I be doing lower weights with more reps or less reps with higher weights?also I'm doing 100 reps with 85kg on the pulldown. I'm usually still having to rest for the next 2-3 days so is it safe or could I risk damage to my body


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    #2
    locum-motion
    Registered Users Posts: 5,143 ✭✭✭locum-motion


    Eh, this is the Health Sciences Education forum?!?!


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    #3
    sam34
    Closed Accounts Posts: 8,073 ✭✭✭sam34


    moved to health and fitness from health sciences education. Please note their charter now applies


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    #4
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    Are they the only two exercises you have done in the gym?


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    #5
    carlowplayer
    Registered Users Posts: 519 ✭✭✭carlowplayer


    discus wrote: »
    Are they the only two exercises you have done in the gym?
    Have done some cardio as well


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    #6
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    I know this might be a little patronising, and I'll tell you now I'm fairly unqualified to say much about sports strength and conditioning, but considering that those two movements only cover very little of what your body can do, you could probably expand your program a bit.


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    #7
    carlowplayer
    Registered Users Posts: 519 ✭✭✭carlowplayer


    discus wrote: »
    I know this might be a little patronising, and I'll tell you now I'm fairly unqualified to say much about sports strength and conditioning, but considering that those two movements only cover very little of what your body can do, you could probably expand your program a bit.
    Theres them and the leg curl and machine that covers upper arms and pecs availible at the gym I could expand my routine but that still doesn't answer my original question


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    #8
    MD1990
    Registered Users Posts: 11,740 ✭✭✭✭MD1990


    carlowplayer wrote: »
    Lost 10% body fat in the last year thanks to the leg press and pull down. I want to know if I'm doing things wrong : I've trained myself to be able to do 150 reps on the leg press using 155kg. Is this safe ?should I be doing lower weights with more reps or less reps with higher weights?also I'm doing 100 reps with 85kg on the pulldown. I'm usually still having to rest for the next 2-3 days so is it safe or could I risk damage to my body
    150 reps:eek:. What sport do u play?. I would suggest doing Squats & Deadlifts.
    Lep Press does not work your stabilizers unlike Squats & Deadlifts so u could set yourself up for injury


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    #9
    carlowplayer
    Registered Users Posts: 519 ✭✭✭carlowplayer


    MD1990 wrote: »
    150 reps:eek:. What sport do u play?. I would suggest doing Squats & Deadlifts.
    Lep Press does not work your stabilizers unlike Squats & Deadlifts so u could set yourself up for injury
    So should I avoid the leg press and is there any other exercise that can exercise my stabilisers


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    #10
    MD1990
    Registered Users Posts: 11,740 ✭✭✭✭MD1990


    carlowplayer wrote: »
    So should I avoid the leg press and is there any other exercise that can exercise my stabilisers
    Squats & Deadlifts would be the exercises I would do. .This would be an excellent program for you. http://stronglifts.com/5x5/


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    #11
    carlowplayer
    Registered Users Posts: 519 ✭✭✭carlowplayer


    MD1990 wrote: »
    Squats & Deadlifts would be the exercises I would do. .This would be an excellent program for you. http://stronglifts.com/5x5/

    Also how long on average should I have the afterpains from a workout? If it lasts longer is that a good or bad thing?does that mean more fat is burned when it I'm required to rest longer


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    #12
    TimeToShine
    Registered Users Posts: 4,881 ✭✭✭TimeToShine


    carlowplayer wrote: »
    Also how long on average should I have the afterpains from a workout? If it lasts longer is that a good or bad thing?

    Maybe a day or two. It only happens if you haven't been lifting weights regularly and it'll go away soon enough. It's neither good nor bad.


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    #13
    MD1990
    Registered Users Posts: 11,740 ✭✭✭✭MD1990


    carlowplayer wrote: »
    Also how long on average should I have the afterpains from a workout? If it lasts longer is that a good or bad thing?
    Impossible to say how long as there are lot of factors like intensity of training & nutrition. I would not worry about muscle soreness but you are probably severly overtrained if u are doing that many reps of leg press. Best to get reps lower to gain strength.


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    #14
    carlowplayer
    Registered Users Posts: 519 ✭✭✭carlowplayer


    TimeToShine wrote: »
    Maybe a day or two. It only happens if you haven't been lifting weights regularly and it'll go away soon enough. It's neither good nor bad.

    As for diet:low carb,high protein,low fat?


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    #15
    TimeToShine
    Registered Users Posts: 4,881 ✭✭✭TimeToShine


    Fat is fine, if you wanna go the low carb route then by all means do - it works. Just cut out junk food and alcohol, eat lots of meat and veg and you'll do well.


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    #16
    nice_guy80
    Closed Accounts Posts: 8,723 ✭✭✭nice_guy80


    Try and split up your exercises into a mini circuit

    eg
    back squat x5
    med ball push up x5 each side
    chin up x5
    (lower body, upper body push & core, upper body pull)
    three exercises, loads of body parts targetted, no machines harmed

    another circuit could be
    deadlift (lower body pull)
    swiss ball jack-knife (core and hips stability)
    shoulder press (upper body push)


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    #17
    sleepyheadh
    Banned (with Prison Access) Posts: 582 ✭✭✭sleepyheadh


    Why is this here?


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    #18
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    It thinks therefore it is.


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    #19
    sleepyheadh
    Banned (with Prison Access) Posts: 582 ✭✭✭sleepyheadh


    Damn I hate those philosophical threads.. Bleeding nuance!


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    #20
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    Why are any of us really here


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    #21
    sleepyheadh
    Banned (with Prison Access) Posts: 582 ✭✭✭sleepyheadh


    bluewolf wrote: »
    Why are any of us really here

    Damn you to hell Descartes!!! Look what he has started


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    #22
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    Why are any of us really here

    If indeed we are.


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    #23
    coffee_cake
    Moderators, Category Moderators, Politics Moderators, Recreation & Hobbies Moderators, Society & Culture Moderators Posts: 81,310 CMod ✭✭✭✭coffee_cake


    thinking-man.jpg


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    #24
    sleepyheadh
    Banned (with Prison Access) Posts: 582 ✭✭✭sleepyheadh


    Stop stop right now!!!!


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    #25
    Alf Veedersane
    Registered Users Posts: 24,551 ✭✭✭✭Alf Veedersane


    bluewolf wrote: »
    thinking-man.jpg

    Contemplating Smolov, obviously.


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    #26
    discus
    Closed Accounts Posts: 3,049 ✭✭✭discus


    I gainz, therefore I swole


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    #27
    Mellor
    Registered Users Posts: 39,022 ✭✭✭✭Mellor


    carlowplayer wrote: »
    I've trained myself to be able to do 150 reps on the leg press using 155kg. Is this safe ?should I be doing lower weights with more reps or less reps with higher weights?also I'm doing 100 reps with 85kg on the pulldown.
    Are you doing these reps in one go without stopping?
    Or are you breaking then up into sets of 10-15?
    I have a feeling it's the latter


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    #28
    chriity139
    Registered Users Posts: 939 ✭✭✭chriity139


    Mellor wrote: »
    Are you doing these reps in one go without stopping?
    Or are you breaking then up into sets of 10-15?
    I have a feeling it's the latter

    150 reps of the leg press is doable at that weight but not the latt pulldown, grip would get all types of f**ked :D


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    #29
    Dtp1979
    Registered Users Posts: 12,726 ✭✭✭✭Dtp1979


    Can you imagine what you'd look like after a year or 2..... Skinny body, huge outa place lats and massive thighs :)


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