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 Training Discussion Board
 Novice in training
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| Author | Topic: Novice in training | ||
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Novice 
Posts: 4 |
I just began lifting weights and would like to focus mostly on legs with some upper body. I am recoving from a MCL injury. I use mostly nautalis machines. Any comments of a routine. I get to the gym 3-4 times a week. I need suggestions on how I should split up muscle group if needed. I do 3 sets of 10 reps: adductors, abductors for my thighs, leg press with toes pointed out for MCL strengthening, leg extensions, leg curls, seated calf raises, ab crunches, lower back extensions, bicep curls with barbells, triceps, lat pulldowns. I generally do this all in one workout and feel good. When should I add additional weight? Are my sets/reps appropriate? I also do 12 min cycling as part of warm up and cool down    | ||
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Amateur Bodybuilder 
Posts: 81 |
if you are training on nautalas equipment train in a high intenstity manner one set to failure and beyond 8-12reps when you get to 12reps move the weight up.when i had acl reconstruct a few years back i had to rehab my knee i would do leg extensions on the machine and lower weight with one leg this really boosted the stregnth in my bad leg hope this helps big bear | ||
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Novice
Posts: 4 |
Thank big bear. If I do my first set to failure, how long should I rest before my next set? | ||
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Cool Novice 
Posts: 40 |
mmmk how old are you, and are you male or female? are you wanting to gain strength, or are you just going for a nice body? ------------------  | ||
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Amateur Bodybuilder
Posts: 81 |
if you want to do more than one set do in this fashion example leg extension 120x8,100x8,80x8 no rest between sets just long enough to move the pin to re-set the weight this is how i do more than 1set this is called drop-sets check out this web site for more info on this type of traininghttp://pub30.ezboard.com/bhitsgymofbodybuilding hope this helps big bear p.s.hit is pretty long winded but his advice is sound | ||
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Novice
Posts: 4 |
thanks, I wil check out the site. Going Big-I am female and looking to gain strength. I would like to get good definition, particularly in my legs but want to set realistic goals for now.I also work rotating shifts each week where I move from mignights to days and evenings destroying any reasonable sleeping and eating pattern but am trying to get lots of protein and cut down on carbos | ||
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Novice
Posts: 4 |
opps...I am also 30 | ||
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Cool Novice
Posts: 36 |
Would recovering from an MCL injury preclude you from doing squats? If not, I think you should replace the leg extensions with squats. Much better overall leg exercise. ------------------ |
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posted November 19, 2000 09:02 PM