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Is 8 Reps enough on Isolation Machines

  • 02-12-2010 6:56pm
    #1
    marathonic
    Registered Users, Registered Users 2 Posts: 1,691 ✭✭✭


    Today, I switched from 12 * 3 to 8 * 3 in my weights workout.

    I'm aware that I'm better to use the compund lifts but my gym doesn't have a squat rack so, for now (until my contract's up), I'm stuck with Isolation machines. I increased the weights on all machines by 2.5kg (leg press by 5kg) and the following is what I done:

    Leg Extension 62.5
    Leg Curl 57.5
    Lat Pulldown 52.5
    Shoulder Press 27.5
    Triceps Push Down 55
    Leg Press 125
    Chest Press 45
    Back Extension 67.5
    Seated Row 37.5
    Abs Machine 50
    Machine Fly 42.5
    Biceps Curl 21

    I found it easier than the slightly lower weight with 12 reps so will be increasing pretty quickly again.

    My question is, is 8 reps enough and, if so, is it better than doing the 12 with lower weight?


Comments

  • #2
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    marathonic wrote: »
    Today, I switched from 12 * 3 to 8 * 3 in my weights workout.

    I'm aware that I'm better to use the compund lifts but my gym doesn't have a squat rack so, for now (until my contract's up), I'm stuck with Isolation machines. I increased the weights on all machines by 2.5kg (leg press by 5kg) and the following is what I done:

    Leg Extension 62.5
    Leg Curl 57.5
    Lat Pulldown 52.5
    Shoulder Press 27.5
    Triceps Push Down 55
    Leg Press 125
    Chest Press 45
    Back Extension 67.5
    Seated Row 37.5
    Abs Machine 50
    Machine Fly 42.5
    Biceps Curl 21

    I found it easier than the slightly lower weight with 12 reps so will be increasing pretty quickly again.

    My question is, is 8 reps enough and, if so, is it better than doing the 12 with lower weight?

    generally 8 reps is better than 12 but it shouldn't be easier, it should be harder in fact


  • #3
    marathonic
    Registered Users, Registered Users 2 Posts: 1,691 ✭✭✭marathonic


    dave80 wrote: »
    generally 8 reps is better than 12 but it shouldn't be easier, it should be harder in fact

    Thanks for your input. I don't want an 'easier' workout. I only added 2.5kg to each workout because I wasn't expecting it to be significantly easier. I'll be adding again at my next workout.

    The main reason I switched to 8 reps was to decrease workout time (I do weights during lunchtime at work). However, it's an added bonus if it's better.

    I have to admit, the workout felt pretty good. I'd say one more 2.5kg increment will make it pretty tough - so 5kg added in total with the reduction in reps from 12 to 8.


  • #4
    Scuba Ste
    Registered Users, Registered Users 2 Posts: 1,603 ✭✭✭Scuba Ste


    It would be quicker if you did less exercises. You did 36 sets today. When the weights get heavy enough 8 reps won't be as easy or quick. If your stuck for time maybe split your workout in 2 and do it on alternating days. Try supersetting as well.

    Why 3x12 for everything anyway.


  • #5
    marathonic
    Registered Users, Registered Users 2 Posts: 1,691 ✭✭✭marathonic


    Scuba Ste wrote: »
    It would be quicker if you did less exercises. You did 36 sets today. When the weights get heavy enough 8 reps won't be as easy or quick.

    If your stuck for time maybe split your workout in 2 and do it on alternating days. Try supersetting as well.

    Yeah, I've been trying to figure out which I can cut out but haven't yet considered a split. I'm thinking that, when I'm strong enough, I can replace a number of them with chinups and/or pullups. What do you think I could remove if I added chinups or pullups? I'm thinking some combination of the lat pulldown/seated row/shoulder press/biceps curl.

    I must do a search on supersetting to see what it is :confused:
    Scuba Ste wrote: »
    Why 3x12 for everything anyway.

    It's what my ALL-KNOWLEDGEABLE gym instructor advised me when I joined. :-)


  • #6
    dave80
    Closed Accounts Posts: 1,032 ✭✭✭dave80


    marathonic wrote: »
    Yeah, I've been trying to figure out which I can cut out but haven't yet considered a split. I'm thinking that, when I'm strong enough, I can replace a number of them with chinups and/or pullups. What do you think I could remove if I added chinups or pullups? I'm thinking some combination of the lat pulldown/seated row/shoulder press/biceps curl.

    I must do a search on supersetting to see what it is :confused:



    It's what my ALL-KNOWLEDGEABLE gym instructor advised me when I joined. :-)

    a good to structured workout could be something like below

    Workout 1
    Quad Dominant (Squats, Leg Press etc)
    Hip Dominant (Romanian Deadlift, Back Raises etc)
    Horizontal Push (Bench Press, Chest Press etc)
    Horizontal Pull (Barbell Row, Seated Row etc)
    Direct Bicep (Barbell Curl, Hammer Curl etc)
    Abs

    Workout 2
    Hip Dominant (Deadlift, SL Deadlift etc)
    Quad Dominant (Front Squat, Leg Extensions etc)
    Vertical Push (Seated Press, Shoulder Press etc)
    Vertical Pull (Chins, Lat Pulldown etc)
    Direct Tricep (Lying Extensions, Pushdowns)
    Calves

    So six exercises per workout shouldnt take anymore than 40-45 mins


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