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Old 03-21-2008, 10:58 AM
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IronKitten IronKitten is offline
Rank: Bantamweight
Join Date: Jul 2007
Posts: 696

Originally Posted by eastwater View Post
I do a combnation on free weights for the upper body and the machines for the lower body .
Why aren't you doing any free weight work for the lower body?

Things like squats and lunges would be a good addition to the machine work for your legs. Do the free weight, compound movements earlier in your program, and finish off with the machines if you want to keep using those.

I do aprox 3 sets of 10 I can usually finish the first set then the 2nd and 3rd set I lift till cant lift any more so cant allways compleat the last couple of reps .
You shouldn't be training to failure. Especially for 2 of the 3 sets on every exercise. And with a rep range of 10, you could injure yourself trying to constantly train to failure.

Use a weight that you can do the first 2 sets with to 10 reps and still feel like you could get 1 or 2 more reps after that. But stop at 10. Your third set, you should only be hitting about 7 or 8 reps before you feel like you can't go much farther. Once you can get in all 10 reps on that last set, up your weight a little. This is a form of progressive overload which needs to be done in order to make progress. If you always stick with the same weights, you won't get anywhere.

the compleat work out takes around 1.5 to 2 hours to compleat .
That is WAY WAY WAY too long to be training. Your lifting portion of your workout shouldn't take you past an hour. Otherwise, you'll be overtraining and compromising any gains. Also, you'll be making yourself susceptible to injury.

I try to have a health diet . but chocolate keeps me in its vice wish I could give it up
Don't worry about giving yourself little treats here and there. Just don't eat a LOT of chocolate.
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