Help on Work out

[jacentk2]

Well I have my home gym fixed now and not sure exactly what routine I want to do. I know that for a better routine in weight training if trying to tone or loose weight that it is better to do low weight with high reps/sets. Is it possible to give an example?

I mean lets take the bench.....(this is merely a hypothetical situation for better understanding).....weight 100.....reps 20.....sets 3

Is this too much? Too Little? I only ask for at least give an example.....please give an example of how may reps and sets would be good or excellent for such a goal.

[gymBum]

Originally Posted by jacentk2

I know that for a better routine in weight training if trying to tone or loose weight that it is better to do low weight with high reps/sets. Is it possible to give an example?

Yes, you are a right. Depending on your workout and exercise you can range from 12 - 20 reps for this "high rep" routine. The idea behind low weight is that it should be a weight you can do 12 to 20 reps. High weights are used on lower rep workouts because you can jack the weight up and fail after 6 reps.

So we can't give you a weight to do without more information from you but at that point you should be able to find a comfortable weight for doing your reps.

[jacentk2]

More info, Huh? Well, what do ya wanna know?

First off the 'equipment' I am using is this



It's the Weider 8530. Found it at a yard Sale...fixed it up...it's still missing one weight plate (squats station) and the exercise poster....so I am not sure of all the exercises it can do. (websites say 30-some).

My main goal is to lose about 25 pounds To hit my target weight of 180-175....hence the high rep questions.

I have lost and 50-60....Was 255-260...now am 205ish.

Here's an animated gif of my progress. and some before and after pics.



Before -



After (nowish) -

[big g]

what you need to focus on is contraction. forget the number of weight. your muscles can be built with you flexing of course this would take longer rather than using weights. but that is the key contraction i am not with you to train you but find a weight that will not make your muscles go away from form. you should do 15 reps no more than 20 unless your doing abdominal exercises because your abs contract all threw the day and night. anyways find a weight using perfect form and a moderate speed focusing on the muscle contraction

[motof]

Great improvement man, keep it up.