try to use a weight that gets your muscles exhosted in about 15 reps were you can't lift any more then drop a few pounds and keep doing a few more reps until muscle failure again. Muscle grows when demand exceeds capacity - get a good pump - lots of blood flow and focus on a smaller muscle group during each workout. Lift quickly and lower slowly - next you need energy drinks to provide enough energy to be able to work your muscles long enough to give them a good workout. Don't forget some recovery time to let them grow and heal while working on other muscle groups.
I'll be moving to free weights for the upper body since machines aren't helping me.
The legs are still improving on the machines. I'm starting to see some muscle definition in the legs. I'm still 130 lbs. So that probably means that my body fat lowered since I keep growing muscle and not weight.
about ten years ago I work my bicepts really well with 35lbs each but couldn't lift 5 lbs out to the sides with my shoulders - was really funny working with my girlfriends trainer in NY one day . . . couldn't lift my arms to the side. I find the machines too restrictive in motion for my long flexable arms and prefer free weights.
yea. A guy that is a regular there helps me out. When I started out working out at the gym in the beginning of July he came up to me and told me I was working out all wrong and wasn't going to build any muscle. He told me how to work out. This night I came up to him and told him nothing is improving on my upper body. He told me to go to the free weights area and showed me what to do there.
Also I have weak wrists so that's a huge negative for me. He showed me an exercise that I could do at home or at the gym that make my forearms stronger and my wrists too. Or if it doesn't work just tape up my wrists to make them stiff.
The legs will stay on the machines but my upper body will be done in the free weights area. I don't have anymore weight goals. I just want to be healthier, stronger and look buff.