Lifting question

Espressocycle

I've read that weight training is most effective when you do 8-12 reps at a weight heavy enough to cause muscle failure at the last rep. However, I have bad knees and I am worried that using too much weight will damage them before I have a chance to build up the surrounding muscles. Suggestions?

mcanavan05

Looking to build mucle or burn cals?

burn cals by doing compound exercises, ex: sitting and doing bicep curl then move right into shoulder press after completing curl..
You'll still build muscle.. I go for slow controlled with last set really burning due to reps and holding positions..not due to heavy/heavier weight..especially when exercising legs (knees). ..

lizard053

With weak knees, you need to build the weight up slowly. Lunges and squats are going to be really rough on your knees. I personally can't do them either! Too much pain! I have so far stuck to using the leg press machine to simulate a squat without the damage! I'm up to 235 now! Proud of that. I have noticed that as I lose weight, my knees hurt less and the squats and lunges become possible for me to do. I was also using the leg extension and leg curl machines to help build up the surrounding muscles, but I just don't have time for them in the hour I have for the gym anymore. I do 3 sets of 8 reps on every exercise I do, with a minimum of 60 seconds between sets. My muscles are already beginning to pop! And for someone at ~37% body fat, and female to boot, I think that's pretty awesome!

MellowGa

My advice to you is read the book "New Rules of Lifting" I have followed this book and it worked well for me.


Exercises that involve your knees I would do light weight and gradually build up, I think the exercise will help with the knee if done correctly and slowly (increasing weight)

SqautsAndOats

burn cals by doing compound exercises, ex: sitting and doing bicep curl then move right into shoulder press after completing curl..

Haha, made me laugh, although you are right OP should do compound exercises; that is not a compound exercise. It is just two exercises done back to back. A compound exercise would be something like Squats, Dead-LIfts, Bench, Dips, Pull ups, Clean & Jerk, Snatches, etc /:

Just because you throw 2 exercises together doesn't make it a compound lift.