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How many KGs, what weight to do?

Discussion in 'Sports Arena' started by rossyl, 7 Oct 2009.

  1. rossyl

    Mobster

    Joined: 27 Oct 2002

    Posts: 4,259

    Location: London

    hi,

    I did tricep curls at 28-32kg, having not weights for some 2 years...my arms killed for the next few days!

    I'm doing lat pulls down, and some bicep work today...

    not sure what weight i should be using.

    Thanks
     
  2. Batf1nk

    Wise Guy

    Joined: 18 Oct 2002

    Posts: 1,537

    Location: Leicester

    Tricep curls?

    Lat pull downs start at half your body weight and go from there. To easy, add 10kg for the next set. Still to easy, add another 10kg. Keep adding until you struggling for good form and the last 1-2 reps of each set.

    Bicep curls go with the heaviest you can curl without swinging the weight. If you cant curl it slowly and under control its too heavy.
     
  3. WantoN

    Capodecina

    Joined: 11 Jun 2003

    Posts: 10,686

    Location: Hampshire

    Advice above is spot on. Also remember to pin the elbows to the side (without using the illium/hib bone for support) and don't let them come forward at the peak of contraction.

    There's no such thing as a tricep curl :p

    Ant :cool:
     
  4. Freefaller

    Man of Honour

    Joined: 5 Jun 2003

    Posts: 87,181

    Location: Falling...

    As I mentioned in another thread. Make sure that by the end of your last rep of your last set for that particular exercise you are finding it nigh on impossible to do without screaming, shouting or crying and perhaps bleeding a little. So choose an appropriate weight that by the end you achieve the above. If you struggle to do your full amount of sets/reps the weight is too heavy. If it's too easy, the weight is too light.
     
  5. LiE

    Capodecina

    Joined: 2 Aug 2005

    Posts: 21,340

    Location: Milton Keynes

    There is some use in a swinging on a bicep curl, but only once you've exhausted strict reps, or you're concentrating on the later half of the bicep curl movement.
     
  6. WantoN

    Capodecina

    Joined: 11 Jun 2003

    Posts: 10,686

    Location: Hampshire

    Sorry msm, I disagree mate. If you want to work past failure the best thing to do is use single arm curls and use the other arm to assist so you can maintain form. Or use a spotter.

    Ant :cool:
     
  7. Morba

    Caporegime

    Joined: 7 Mar 2003

    Posts: 28,189

    Location: Krispy Kreme drive thru

    agreed, sometimes a bit of bad form so that you can concentrate on the negative is fine, but with your arms its better to move to a DB and use your spare hand or have someone help with a barbell / ezbar for additional reps.
     
  8. LiE

    Capodecina

    Joined: 2 Aug 2005

    Posts: 21,340

    Location: Milton Keynes

    Fair enough. The swing is almost like a spot for yourself, so you can get it past the half way point of the movement.
     
    Last edited: 10 Oct 2009
  9. asoxedri

    Hitman

    Joined: 16 Sep 2009

    Posts: 655

    Location: London

    or just take a few E's and call it quits. lol

    i go by the number. e.g. start light do it 12-15 times (what ever weight you can manage at those numbers) 4-5 sets (over doing it gets boring)

    e.g. 30kg x 12-15 x 4-5 sets (each set getting heavier)
     
  10. HarryPainful

    PermaBanned

    Joined: 5 Jan 2008

    Posts: 4,131

    Chin ups.
     
  11. RaohNS

    Sgarrista

    Joined: 23 Apr 2004

    Posts: 8,411

    Location: In the Gym

    actually i have to say i agree with msm for the swing. One of the decent things about a swing (particularly for your last reps) is that it will help to build stabilising muscles in primarily your back and shoulders. Granted it is a form of cheat but whatever.

    I have a massive argument with an instructor at "Planet Pulse" in NUL once about how i did my shoulder throws as i lift and bend my arm and "push" almost out the last rep. Basically this movement works a much more expansive set of muscles, gives good fatigue to all groups in relatively few reps and whats more you see results inside of a couple of months (without having to do a separate exercise).

    Good bit of advice is don't always listen to what the "experts" have to say
     
  12. Participant

    Caporegime

    Joined: 13 May 2003

    Posts: 31,718

    Location: Warwickshire

    On this subject, I am 5'11'' and weigh 177lbs (just over 80Kgs). I can only do 8 x 3 wide grip pull downs on the cable machine at 45 Kgs, last rep of last set is a failure.

    At point point should I consider humilating myself by attempting bodyweight pull ups on the smith machine? I don't particularly want to set it all up and fail to even do one pull up, as that would lead to extreme embrassment :p.
     
  13. RaohNS

    Sgarrista

    Joined: 23 Apr 2004

    Posts: 8,411

    Location: In the Gym

    Go for it there's nothing like a bit of embarassment, with a crowd you might just push that little bit harder to avoid humiliation.
     
  14. HarryPainful

    PermaBanned

    Joined: 5 Jan 2008

    Posts: 4,131

    Just get on and do it, if you can manage 1, or half, then you know when you manage 2 you are making progress.