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What weight should i use?

  • 24-10-2011 4:28pm
    #1
    SRFC
    Banned (with Prison Access) Posts: 3,132 ✭✭✭


    Got a new programme emailed to me just wondering what weight should I have the LAT PULLDOWN on starting off?


    Never used it before have been going the gym 6 weeks now chest pressing 50-70kgs so am not weak but not too strong either


    another quick question what weight dumbells should I be starting off doing for the Bent over row an tricep press?


    oh im 6ft 103kgs btw thats all i think



    thanks


Comments

  • #2
    paulmclaughlin
    Closed Accounts Posts: 1,299 ✭✭✭paulmclaughlin


    Enough so that you can complete your reps without your form breaking down.


  • #3
    marathonic
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭marathonic


    I agree - and if you don't know what weight that is starting out, start at a certain weight, say 35-40kg, do your sets and take note of how you felt.

    If they were easy, add 10kg the next session. If you found them difficult but not overly so, add 5kg next time. If they were really difficult but you completed all sets, add 2.5kg next time.

    There's no way you're going to start off on the correct weight for you at the beginning unless you're very lucky - and noone can really advise you with much certainty based only on your chest press as the ratio between the various lifts is different for different people.

    On another note, you should be doing free weights as opposed to machine weights but that's a whole different topic and there's no point in taking this thread off on a tangent (but for an example, you'll get much more benefit out of doing squats alone as opposed to if you were doing the leg extension, leg curl AND leg press - as squats use more muscle groups than the isolation machines and mimic real life movements more realisticly)


  • #4
    SRFC
    Banned (with Prison Access) Posts: 3,132 ✭✭✭SRFC


    cheers just wanted a ball park figure I'll be going the gym this evening an will try it on 40kg or there abouts


    yeah the programme the instructor gave me included no free weights what so ever so got a personal trainer to email me a plan so going to give it a go,had to youtube a few of the excercises to check the correct form but im optimistic of the new programme ive got

    heres my programme



    [FONT=Verdana, Arial, Helvetica, sans-serif]-Leg Curl. (Hamstring exercise)[/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]-Leg Extension[/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]-Calf Raises (3x20) (if possible set up a reebok step thing they use for step aerobics within the smith machine and then place the bar on your shoulders again like the squats, if not possible get doing them on a stairs) [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]
    [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Chest & Back.[/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Bench Press, [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Lat Pulldown [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Incline Press [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Bent Over Row, [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Dips, [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Pull-ups. [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]
    [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Arms &Shoulders: [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Seated Shoulder press (thats up over ur head) [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Tricep Press [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Upright Row[/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Bicep Curl. [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]Tricep Extension(thats over ur head) [/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif][/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif][/FONT]
    [FONT=Verdana, Arial, Helvetica, sans-serif]all 3 set of 8 reps[/FONT]


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