Q: I used to lift weights for legs, calvses,stomach,shoulders,back,chest,biceps,tricepts,forearm at Balley's machines (no free weights) everyday for five days doing 12 reps per set, 6-8sets per group for about 50 minutes doing half-motion only and without any rest in between. I weighed 145lbs but I stopped for almost 3 years and I have gained 20 additional lbs and would like to get back to this exercise program to lose the addtional weight - question is, is this OK - meanig - all muscle groups everyday and half-motion instead of a full like you suggest - 1 sec positive and 2 secs negative? the idea behind the way I was doing this way, is to not gain too much muscle and at the same time keep my heart rate at a higher rate throughout the session - your comments certainly appreciated - I am also reading your articles on weight training, diet and fitness programs!
Thanks, Mike.

Kumorr

A: If you mean your range of motion was only half of full range, I would recommend changing it so you have the full range of motion or close to it. That by itself will not influence how much muscle you build, but it will give you better rounded development and better strength. If, on the other hand, by half-motion you mean that your positive or negative were much faster than I describe, then that's fine too -- just make sure they're both controlled even if fast.

The circuit training you did must have been using relatively light weights (since you were able to keep it up for 50 minutes without rest) and light weights like that will not build muscles to a significant degree, especially while losing weight at the same time. So you don't need to worry about that. However, as you know from my articles it is also not the absolutely best approach to losing fat. However if you prefer circuit training like that to heavy weight training and separate cardio you should still be able to make good progress, especially when combined with a good diet. Good luck!