Weight machine series for beginners
9 videos • 3,676 views • by FitnessandInjury The machines in the gym are very useful place to start for those people getting into strength training. They allow lifting of significant loads without significant coaching on form. The only thing to note hear is that my patients are not to do double leg leg press as it places too much stress on the lower back. Single leg leg press is good though. All is really needed with these exercises is one set the results in fatigue. It is much better to do 6 different exercises for one fatiguing set, than 2 exercises for 3 sets of 10. Fatigue should occur between 6-12 reps. Do multiple sets without achieving fatigue is mostly a waste of time. To find the right weight for you just choose a light weight and push/pull. This leaves three possible outcomes: 1) If fatigue occurs between 6-12 reps you chose the weight well and can move on to the next machine. Remember this weight as your starting weight next time. If you have extra time it never hurts to complete a second set at the same weight, but this should not be done instead of moving to a different machine. 2) If you are unable to complete 6 reps then a second set is required at a lower weight. Remember this as your starting weight next time. 3) Fatigue does not occur before 15 reps. No need to keep going beyond 15 reps. Increase the weight and complete a second set. Fatigue should occur within 6-12 reps. If it does not then increase the weight again.