Quote:
Originally Posted by Keenum
Oh man I LOVED The leg raising machine! I was easliy getting 450 lbs a while back, but I did use both legs 
Here's a tip for your weight training. First off, you need to find the maximum weight you can do (also called your "max") for things such as bench press. Once you find that, to build muscle, you will want to work out with about 70-80% of your max, or however much starts to feel heavy (but NOT your max). On heavy weights, do as many as you can before your muscles start giving out. It should not be that many reps. If it is over 10, up the weight. This will make you stronger and increases muscle mass.
For a little cardio and muscle toning exercise, bench only the bar (if it's a 45 pound bar) or about half of your max (you said about 100, right?) and do that as fast as you can as many times as you can. This increases muscle endurance, and will help you increase the reps of the 70-80% of your max.
Pretty much ANY THING that involves you moving with weights and you can tell works out your muscles is beneficial. |
Finding your 'Max' can be dangerous and because of this I have never done it. It encourages you to struggle and perform the rep with bad technique, meaning it proves little. The general rule of thumb I use as a soccer player is if it's the upper body aim for 8-12 reps and once I hit 12 I raise the weight I lift. For the lower body I would go for 10-15 and raise weight once I hit 15. I know football is a more physically demanding game than soccer but really for both you need good body strength. And the most important thing to remember is that it's not all about how heavy the weight is, it's all about technique and keeping it slow and smooth, rather than bouncing or jerking to lift a heavier weight...