Lifting weights with machines...and having an issue....

JulesAtkinson1

Okay, I searched and searched for an answer before posting this because I didn't want someone blasting me for posting a question that's already been answered.

I use the weight machines at the gym because I am new to lifting and still feel a little daunted about using the free weights. I work with weights after 10 minutes of cardio on a treadmill or elliptical three days a week (M-W-F) and just cardio on Tu and Thurs. My question pertains to routine:

I usually start with upper body first. My problem lies in the fact that sometimes, on the shoulder press and chest press, I can lift the weight 12 reps x 2 sets, and sometimes, I can't. It seems that if I do both sets on the chest press back to back, then I cannot complete my second set of shoulder presses. If I do the shoulder presses back to back, then I have trouble with the second chest press.
Should I split the sets up, and do one of each going back and forth, or press on like I am, or am I doing something wrong, or is this normal???

JulesAtkinson1

bump....come on guys...help a girl out here!!!

halleymw

People generally do the same exercise for the number of sets they are doing, (if not then that is something like crossfit). If you can't complete the second set, then you need to rest more between the sets. Start with a minute, if that doesn't work then go up to 1.5, 2 etc. Note that peopled doing things like strongifts may need to rest 5 minutes between sets.
Mike

dotknott

I usually group two exercises together and cool down after the second. (30 - 90 seconds)

That's me, and it might not be possible if your gym is busy.

Bamacraft

i would do 3 sets of 12 on chest with about 60s between sets. then move to shoulders for the same. If you like doing circuits you may try push / pull together (i.e. chest press and seated rows, shoulder press and lat pull downs, curls and tricep ext, etc etc). do these back to back for 3 sets of 10-12 with rest between. for example, do 12 reps on chest press and then jump to seat row and do 12 reps, rest for 60s and repeat. Keep in mind if its busy you may lose one of your machines. I sometimes do back - tris- shoulders as circuits and do chest - bis on separate days..sometimes i take shoulders off of back - tris and do them on leg day.

Matt_Wild

Personally I do a body piece per day. Chest one day, back the next, shoulders the next etc. You concentrate on a muscle group totally IMO whilst hitting others.

ejwme

they use similar muscle groups, you might be exhausting your forearms or some other muscle group used in both exercises. I'd take all the good advice people have already given you here, and add a suggestion that you try to figure out where the muscles are that won't let you continue. What muscles do you NEED to use to do the exercise, and what can you relax? On machines you'll have less opportunity/need to work the smaller, stabilizer muscles, but you may be gripping tighter than you need, or clenching something that's unnecessary. and that may be part of the weakness you're feeling in the second set. The flip side is since you're using machines, you can more safely play with relaxing different muscles and still supporting the weight - you won't eat the bar or drop it on your foot (or neighbor). You can also try this with lighter weights, and work back up, seeing how your muscles react to the increased weight and where your tension starts to build.

Your gym might also have a trainer available, it might be worth asking them for help tweaking your routine some. One session shouldn't break the bank, it might even be a question someone would answer for free since it's so specific.

Good luck!

LorinaLynn

they use similar muscle groups, you might be exhausting your forearms or some other muscle group used in both exercises.

Yeah, that. I ran into that when I wasn't following a routine. If I did chest press first, I could kick *kitten* at chest press. If I did shoulder press first, I could kick *kitten* at that. But I couldn't kick *kitten* at both.

Eventually, I wised up and started following a beginner's lifting plan (Stronglifts 5x5) and haven't run into that problem. Also, if you have the option to do free weights, do them. It's a much better workout and you won't have to do so many machines for the same impact. I know it can be intimidating, but you'll be in and out in no time and get better results.