how heavy should I go with free weights

[happyhappy]

At what point do you stop progressing to heavier weights, at the moment I move it up a notch when I can do 8-10 reps.
Plus has anyone got any good tips for working the hamstrings - i do weighted lunges, squats and leg raises.

[Boss Man]

If you are not eating a massive amount of calories, you'll stop progressing anyway. Your body can't gain on calories you don't eat. Though Protein intake will play a primary part anyway.

Lunges are good for Hamstrings, though I admit I use the Curl Machine, because I can't really stand Lunges. I just hate the way they feel, but Squatting for Quads is best to include Hip FLexors as Extensions won't unless you were training to get serious size, then you could do both.

I found a simple way to increase weights.

If you do any exercises for Legs or Upper Body, that require a Bar or two handed cable exercise, add another 2.5kgs on every time you go up by 3 reps. this is roughly 5-6 lbs per 3 reps. Then when you can do another 3 reps on the next weight, add the same amount again.

For Dumbell exercises or one handed cable stuff, you'll need to wait longer, as the same weight increase is being distributed to each Arm or Leg, not both, so you'd be looking at around 5-6 more reps in that instance, before increasing again.

[happyhappy]

Thanks Boss

I don't go to the gym over here and I have only dumbells to use and leg weights, so prehaps I should join a gym to make sure I am doing everything right and plus I will have more equipment to use... I used to go to the gym back home but the weight area was always packed with men and always had to wait turn...poor love, I know.

I am def eating enough, I love food, prehaps I should lay off the apple crumble and custard, other than that I eat pretty good, I have protein in most meals, and found they sell eggs whites in cartons over here, so that makes breakfast easy, never had protein drinks and I don't take any supplements, I try to get everything I need from the food I eat.

[happyhappy]

Prehaps I should decrease Cardio I do this every other day, for about an hour and weights on the other days.

You are up late...that's dedication.

[Boss Man]

Stick to 30 minutes of interval Cardio 2x a week then and compliment it with 3 sessions of weights.

So it could look something like this.

Day 1. Weights

Day 2. Cardio

Day 3. Weights

Day 4. Day off

Day 5. Cardio

Day 6. Weights

Day 7. Day off

This will keep both off days split, so no 5 days straight of training and 2 of no training after that.

[happyhappy]

Looks good, will give it ago...thanks

[BillyG]

nothing wrong with useing machines for hammies

laying down curls, Stiff legged deads

wonderful on the hams

[T.P.W.]

another way you can split up your training sessions during the week is to do your arms and torso sessions on consecutive days, rest day, then leg session, then another rest day, then you start again ie:

day 1: Torso
day 2: Arms
day 3: Rest day (i usually go swimming on these days)
day 4:Leg session
day 5: Rest day
day 6: Torso
day 7: Arms
day 8: Rest day
day 9: Leg session
etc...

Advantages is it's more intense, dis-advantages is that you don't really get into a weekly routine because of how it's split up.

Also, wide stance squat is good for hamstrings

[happyhappy]

Thanks for the help guys

Looking to join a gym in the new year, so it will be good to use some of equipment and change it up a bit.