I'm still trying to work out an exercise and strength training routine that will suit my needs and goals. I have a Weider Platinum Crossbow machine that I just LOVE. I am going to use it to do circuit training.

My question is....How do I know if I'm lifting enough or too much? I want to gain muscle, but ealier this week I blew my quads for 4 days. They still hurt, but only a little. At first, I couldn't even touch my legs without pain. I couldn't sit down or get up without assistance. Obviously, that was too much.

Thanks for all your help.

Deborah

Deborah Hi!

My rule of thumb is if I can do more than 10 reps I bring the weight up... If I can do only 6-8 at the new weight, I will do those 6-8, then bring the weight down and finish off my set ... next time I will do the same till I get to 10 or so, then up the weight again...

This is may be a little strange, but I LOVE to be SORE for a few days after a good workout... to me this means that it has been a VERY good workout! You can try Glutamine for muscle repair after a workout like that it helps a LOT with the soreness...

HTH...TTFN...

I have to second Ilene's sentiments. I love being sore, yesterday I was dying (in a good way) because my entire upper body was sore and my triceps were especially sore from 3 days before. If you are just starting, the soreness will probably get better? It is harder to achieve soreness the better you get, at least that is what I have found.