I have questions about two pieces of gym equipment I use regularly....

First, the lat pull-down machine - which is the optimal hand position on the bar for targeting the dreaded back flab that hangs over the bra line. At the present time, I hold it just where the handle starts to bend down.

Second, the leg press - which is best for females, the one where you are seated and push out or the one where you are lying on your back and pressing up into the air? Also, the best weight range for tightening and toning without bulk...I presently set it at 110.
Thanks for your help!

1. Use different hand positions to prevent motor pattern burnout - fancy way to say prevent stagation.

2. I'm not a big fan of either of those machines. Squats, lunges, stepups etc are much more effective. To get tight and tone you have to reduce bodyfat through diet and excercise. You should always strive to improve and get stronger. Unless your eating a ton of food and/or a genetic freak you need'n worry about getting big.

Newf,
Great advice; many thanks for your reply. I tend to use the leg machines because of my knees; lunges especially do me in if I do them on a regular basis.

I have a bad knee but since i started squating regularly, over a year ago, its probably the best its been post surgey about 7 or 8 years ago.

Fish oil really helped my knee also. I take 6-10g most everyday.

Have you tried weighted stepups? I use to find they really strengthen my injured knee.

1. You can NOT spot reduce! You must lower overall body fat with a combination of low calorie diet and resistance exercise. The most effective exercise is whole body, free weight, compound movement training (squat, deadlift, chest press, row/pull down, shoulder press).

2. Unless you are an unusually genetically gifted woman (or even man), you will not be able to gain significant muscle mass without years of dedicated, hard, heavy weight training and a near perfect high calorie diet!

3. In terms of grips for the pull down, wider pronated grips tend to work the outer portions of the upper back and narrower, supinated grips tend to work the inner muslces of the upper back. I would recommend you try different grips to find what feels best for you. Also, include some type of rowing movements for your upper back (barbell rows, one arm dumbell rows, etc).

4. As far as leg presses, there are dozens of different machines out there, each one is different. A weight you can comfortably do 10-15 reps, for 2-3 sets with is probably best for your needs. Try to increase the weight over time, 5% per month or so. However, squats are a much better exercise for your legs. Give them a try!

I actually hurt my knee on leg press a year ago. Squats are much easier on my knees now, and I limit leg press to once a week, tops, for outer quad targeting.

110lbs is too light. My wife, god bless her, did 290lbs yesterday, and is squatting 135lbs right now, and that's also her deadlift weight.

bulking, is a matter of your diet, not of the weight used, nor the exercises done.

lol nice .. ur wife can squat more than me .. im doing like 105 for 3x5 .. squatting is the hardest for me .. and i can dead like 230ish and i can leg press around 315 .. got i hate squats