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2007-12-10 9:47 PM

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Subject: What do you do after you break the machine
I did several leg works outs on machines and I was able to do 12 reps on the maxium weight incluiding 3 sets of 12 on the leg press. question do I do more sets or do I increase the reps per set?


2007-12-10 10:22 PM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine

chirunner134 - 2007-12-10 8:47 PM I did several leg works outs on machines and I was able to do 12 reps on the maxium weight incluiding 3 sets of 12 on the leg press. question do I do more sets or do I increase the reps per set?

First, I would switch to squats instead of the leg press.  For endurance purposes you could build up to around 20 reps per set and once you can do 3x20 bump up the weight. 

bts 

2007-12-10 11:07 PM
in reply to: #1094067

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Master
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Subject: RE: What do you do after you break the machine

One-leg it.  It is better for you anyway.   If you do single leg lifts, you can discover any imbalances, like maybe your left leg is doing 60% of the work and your right only 40%. 

I also second the squats.  They are a better well-rounded exercise.   But, if all you got is a leg press machine and no barbell/squat tower, you gotta work with what you have. 

 

 

 

 

2007-12-11 6:56 AM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine
I would suggest one-legged squats. Can start by holding a weight or medicine ball. Slightly lift one foot off the ground and then do squats on the other leg. Improves balance as well
2007-12-11 7:35 AM
in reply to: #1094421

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Subject: RE: What do you do after you break the machine
IMHO the leg press doesn't do much for your overall fitness. Do you have a cushioned back rest to push against while doing anything in real life? Squats are much more beneficial as they engage you're core, and mimic real life situations. It's all about functional fitness.

Having said that, I can max out most of the machines I've gotten on. When I was into doing them, I'd just do more. But the only reason I ever did them was to be more macho and make up for my in ability to bench press anything. It was fun to go to the gym in college every few months and show the gym rats the strength you get from going outside and riding, and skiing.
2007-12-11 10:43 AM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine

chirunner134 - 2007-12-10 9:47 PM I did several leg works outs on machines and I was able to do 12 reps on the maxium weight incluiding 3 sets of 12 on the leg press. question do I do more sets or do I increase the reps per set?

 i would be curious to know how much weight the leg machinces have on them where you work out...................after that i would wonder (and dont think im saying its bad) your form is on the exercise.  its not how much you lift, but how you lift it that makes the difference!

 



2007-12-11 10:47 AM
in reply to: #1094986

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Subject: RE: What do you do after you break the machine
The machines I was on were all around 400 pounds. I could do them slow and steady for 20+ reps. I usually got bored before I got to failure.
2007-12-11 10:49 AM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine

I'd just strut around the room.

TW

2007-12-11 11:20 AM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine
yeah I can do 400 lbs on the leg press, 200 lbs on the gluts. 190 lbs on the hip adductors. 400 lbs single calf raises. yeah I have really strong calves for some reason. Ok I am a 290 lbs ultra marathoner would you expect anything less?

When I was in high school I could do 300 lbs on the lat row. Ironicly the bench press was only 120 lbs for me. I got up to 300 lbs because it was the only machine I looked good doing.

When I am doing the work outs I do a weight. If I can do 12 of them I bump the weight up to the next level. I keep doing this until I can not do 12 anymore. Then I go back down a weight and do as many as I can and then go down again and do as many as I can.

I really can not do this though when you max out the machine. Granted some I can not do 3 sets at the maxmium weight yet but I will get there.

I know I probably should get off the machine but I do not have to worry about my form and mostly just doing the lifting for weight lose purposes.

2007-12-11 12:40 PM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine

Like I said, start doing single leg lifts.   Most machines can handle it just fine.  Then when you max out 400lbs with single leg presses, you will be a monster and you can start deadlifting small cars. 

 

 

2007-12-11 12:42 PM
in reply to: #1095102

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Subject: RE: What do you do after you break the machine

chirunner134 - 2007-12-11 10:20 AM yeah I can do 400 lbs on the leg press, 200 lbs on the gluts. 190 lbs on the hip adductors. 400 lbs single calf raises. yeah I have really strong calves for some reason. Ok I am a 290 lbs ultra marathoner would you expect anything less?  

But on the leg press machine your are isolating your weight.  So really 400lbs is only 110 more than your legs lift every time you stand up.   Squats could come in real handy here since you now have to lift your body weight non-isolated plus extra weight.  your 400 leg press becomes only 110 on the squat bar (roughly)

 



2007-12-11 12:50 PM
in reply to: #1095314

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Subject: RE: What do you do after you break the machine
Yep, It's only a hundred fifty pounds more then body weight for me as well. Plus I was skiing 32 hours a week the last time I got on one of those machines.
2007-12-11 1:22 PM
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Subject: RE: What do you do after you break the machine
tkbslc - 2007-12-11 11:42 AM

chirunner134 - 2007-12-11 10:20 AM yeah I can do 400 lbs on the leg press, 200 lbs on the gluts. 190 lbs on the hip adductors. 400 lbs single calf raises. yeah I have really strong calves for some reason. Ok I am a 290 lbs ultra marathoner would you expect anything less?  

But on the leg press machine your are isolating your weight.  So really 400lbs is only 110 more than your legs lift every time you stand up.   Squats could come in real handy here since you now have to lift your body weight non-isolated plus extra weight.  your 400 leg press becomes only 110 on the squat bar (roughly)

And in addition that worrying about your form with squats burns more calories than lying down.  The leg press machine engages only your quads (and your glutes some too but you get the idea) as opposed to the squat that requires quads, glutes, calves, back, core, shoulders... which of the two do you think uses more energy and burns more calories over the same time period?

bts

2007-12-11 1:47 PM
in reply to: #1095455

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Subject: RE: What do you do after you break the machine
well yeah it is only 110 lbs extra. I will admit at 400 lbs its not like it is easy. I am sweeting and exhausted after I do them. I am worried about with squats that I will go down and not be able to get up or fall and the bar land on me or something.

I used to bench press on a bench with my friend. I almost killed myself at the gym doing it alone. I have been told you need a spotter with squats and no one wants to play with me.
2007-12-11 2:16 PM
in reply to: #1095524

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Subject: RE: What do you do after you break the machine

chirunner134 - 2007-12-11 1:47 PM well yeah it is only 110 lbs extra. I will admit at 400 lbs its not like it is easy. I am sweeting and exhausted after I do them. I am worried about with squats that I will go down and not be able to get up or fall and the bar land on me or something. I used to bench press on a bench with my friend. I almost killed myself at the gym doing it alone. I have been told you need a spotter with squats and no one wants to play with me.

if no spotter available then start with the smith machine...........not as great as a free squat (second only to the deadlift in terms of best exercise in my opinion) but still good.

 

2007-12-11 2:32 PM
in reply to: #1095524

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Subject: RE: What do you do after you break the machine
If your gym has a power rack use that. You will not get crushed performing a squat or fall over and have the bar land on anyone else. I use the power rack all the time doing squats - it has a great psychological advantage in that failure does not kill you. You can setup the power rack so you will not squat down too far and cause injury to your knee.

You can also use the power rack to perform bench press so failure does not crush you.


2007-12-11 4:19 PM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine
If you want to keep with the same machine, I second the advise to go one-legged. Then if you max that out, or just want to change things up, change the speed at which you are lifting and releasing. Try a 1 count out and 3-6 count back in. Another set try 3-6 out and 1 in. 3 and 3, etc. All sorts of ways to isolate and keep the muscle contracted to get more work out of it. And, it keeps your muscles guessing, which is what you ultimately want to get better results :-).
2007-12-12 12:56 AM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine
I agree with doing single leg work. You can even do this on the leg press. Squats are great, but many strength coaches have found that very tall guys have trouble with back squats. You can also try front squats - tall guys seem to do better with front squats - but those can be tough on wrist flexibility. I'd say do some single-leg leg presses, then clean a pair of dumbbells to your shoulders and finish up with some higher reps of front squats.
2007-12-12 7:53 AM
in reply to: #1096897

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Subject: RE: What do you do after you break the machine

MikeTheBear - 2007-12-11 11:56 PM You can also try front squats - tall guys seem to do better with front squats - but those can be tough on wrist flexibility.

My wrist flexibility is terrible so when I'm doing front squats that don't entail moving in and out of the rack position I used the arms crossed over the bar setup and that works well..

Of course that is time I could spend working on wrist flexibility... and I wonder why my wrist flexibility only slowly improves... hmmm.

bts

2007-12-13 7:21 PM
in reply to: #1094067

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Subject: RE: What do you do after you break the machine
Lose the machine. Get in the squat rack start with just the bar and build up. Add lunges to your workout, use dumbbells if you are worried about balance. If you are trying to lose weight you should be doing moderate weights and lots of reps. Free weights will also help you develop all the little muscles that you don't when using machines. Hope this helps Good luck
2014-06-05 4:50 PM
in reply to: Redfox04


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Subject: RE: What do you do after you break the machine
Originally posted by Redfox04

Lose the machine.


Definitely agree with that statement. I've stopped using machines completely. Their fixed range of motion is extremely bad for human joints. I've even drastically cut back on barbells and train almost exclusively with dumbbells. Having said that I agree with the people who are suggesting Barbell squats.

Cheers,

NealeinMI


2014-06-10 4:13 PM
in reply to: chirunner134

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Subject: RE: What do you do after you break the machine
I'm with tech-geezer, strut around the room. When you get done doing that start squatting. I just started free weights a year ago and am doing Starting Strength after working through two other programs, so, I periodically film myself and revisit form. It's only been recently that I've been able to go really low.

As mentioned above the free weights are a lot better for you and it'll be more challenging.

But, first the I'm the Boss strut.
2014-07-04 7:34 PM
in reply to: djdavey

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Subject: RE: What do you do after you break the machine
Originally posted by djdavey

chirunner134 - 2007-12-11 1:47 PM well yeah it is only 110 lbs extra. I will admit at 400 lbs its not like it is easy. I am sweeting and exhausted after I do them. I am worried about with squats that I will go down and not be able to get up or fall and the bar land on me or something. I used to bench press on a bench with my friend. I almost killed myself at the gym doing it alone. I have been told you need a spotter with squats and no one wants to play with me.

if no spotter available then start with the smith machine...........not as great as a free squat (second only to the deadlift in terms of best exercise in my opinion) but still good.

 



If no smith machine is available (and I really don't like smith machines, the angles are wrong) pull up a regular bench and squat down to the bench, sort of like a box squat. That way if your legs fail it will catch you and you can let the weights fall behind you if need be. I'd drop the weight way down first as others have said. When I was working at it my max leg press was 1k lbs (yes full range of motion) but my max squat and dead lift was only 300 lbs.

Dead lifts and Romanian dead lifts are my favorites!
2014-08-31 11:27 AM
in reply to: trinnas

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Subject: RE: What do you do after you break the machine
Originally posted by trinnas

Originally posted by djdavey

chirunner134 - 2007-12-11 1:47 PM well yeah it is only 110 lbs extra. I will admit at 400 lbs its not like it is easy. I am sweeting and exhausted after I do them. I am worried about with squats that I will go down and not be able to get up or fall and the bar land on me or something. I used to bench press on a bench with my friend. I almost killed myself at the gym doing it alone. I have been told you need a spotter with squats and no one wants to play with me.

if no spotter available then start with the smith machine...........not as great as a free squat (second only to the deadlift in terms of best exercise in my opinion) but still good.

 



If no smith machine is available (and I really don't like smith machines, the angles are wrong) pull up a regular bench and squat down to the bench, sort of like a box squat. That way if your legs fail it will catch you and you can let the weights fall behind you if need be. I'd drop the weight way down first as others have said. When I was working at it my max leg press was 1k lbs (yes full range of motion) but my max squat and dead lift was only 300 lbs.

Dead lifts and Romanian dead lifts are my favorites!


Im a complete novice at lifting. I saw djdavey also said dead lifts were one of his favorites...do you guys mean just in terms of general weight lifting or is better for cycling than squats?? I know there's no substitute for just getting out and riding but I would like to get a bit stronger in the legs too. The answer is probably ti ride,squat and do dead lifts lol. thanks
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