If you want to increase your strength and transform your body through resistance training, it is crucial that you perform the right exercises with good form and an appropriate amount of weight. When you begin lifting weights, you should primarily work out with compound exercises, to develop the strength of your joints and build a foundation of muscle mass. The exact weight you use will differ between exercises, but should be based on your one-rep maximum for each exercise.
One-Rep Maximum
To make progress on a resistance training program, you have to train with a weight that is challenging, but comfortable for the exercise you are performing. Your one-rep maximum is the heaviest weight you can move with good form, for one repetition of a given exercise. Consistently attempting to lift your one-rep maximum is too demanding for normal training purposes. However, determining your one-rep maximum, for each exercise, provides you with a basis for selecting a suitable weight with which to work. Always use a spotter when determining one-rep maximums on exercises such as the bench press, in which you can get trapped under the weight and require someone to help you get the barbell back up on the rack.
Machine Bench Press
The bench press is a basic compound movement that involves the chest, shoulders and triceps. Using a machine helps you maintain good form and provides a safe way of performing the exercise in the absence of a training partner/spotter. Lie on the bench, with your lower back pressed to the pad and your feet flat on the floor. With your hands at least shoulder width apart, grasp the bar with an overhand grip. Extend your arms to the vertical and return to the starting position. Perform 8 to 12 reps using a weight that's 70 to 75 percent of your one-rep maximum.
Lat Pull-Downs
Lat pull-downs are one of the most effective exercises for developing the strength and bulk of the back. The movement is a compound exercise that recruits your lats, trapezius, rhomboids, biceps and forearms. Lat pull-downs can help you develop the strength you need for more advanced exercises, such as chinups. Sit at the lat pull-down machine, with your thighs anchored under the pad. With your palms facing the machine, grip the handles and pull the bar down to your chest, before returning to the starting position. Perform 8 to 12 reps at 70 to 75 percent of your one-rep maximum.
Machine Squats
The squat is a compound exercise that can help you develop overall strength, in addition to working your legs and core. Performing squats on a machine reduces the stress on your knees and lower back, and is a safe alternative to working with free weights. With your feet about shoulder width apart, place your shoulders under the bar and stand up to get into the starting position. Bend your knees and squat down until your thighs are parallel to the floor. Return to the standing position to complete one rep. Aim for 12 to 15 reps, using 70 to 75 percent of your one-rep maximum.
References
- "Encyclopedia of Bodybuilding"; Robert kennedy; 2008
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
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