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  1. #1
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    Gym attention

    Hi

    I have been in contact with someone from this forum about designing a training routine that i can get maximum growth and i have looked at Cow Pimp and P-Funk's threads but the trouble is i have a limited range of machines,i would use freeweights but we only have dumbells,i have listed the main machines that we have,if you can give some suggestions i would appreciate it greatly.I DO NOT want you to design a routine for me (unless you want to ) but give idea's which can help me design a suitable routine,i do not want everyone to think i am letting them do everything,thats not it i just need some help

    Shoulder Press
    Tricep press down
    Leg extension
    Leg Curl
    Bench Press
    Lat Pulldown
    Machine cable curl
    Pek Dek
    Dumbells
    Sit up bench
    Dip Bar
    Squat machine
    Calf Raises
    LOADS of cardio


    Any suggestions would help me alot

    Thanks

    Chris

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    A shoulder press with dumbells would be more effective than a machine. From everything I've learnt personally, and from others on the board, it's best to substitute machine exercises with dumbells where possible.
    I love it when a plan comes together.

  3. #3
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    thanks for the input i have heard alot of people say freewights are far more beneficial than using machines

    I know something that would be VERY useful is the muscle groups which should be worked together e.g tri's and bi's or quads and calfs (i know that is probably not right)
    Last edited by Martinogdenbsx; 04-20-2006 at 06:58 AM.

  4. #4
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    Quote Originally Posted by Martinogdenbsx
    thanks for the input i have heard alot of people say freewights are far more beneficial than using machines
    fufu's 1337 Journal

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  5. #5
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    do you know if anyone has done any study's on the increase in muscle mass when using machines compared with using freeweights?

  6. #6
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    I could attempt to prove how it does but I would probably word it poorly and not do a good job. Wait till a mod posts and they will have a crapload of reasons why freeweights are better.
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    lol okay i know it works all the smaller muscle fibers etc in balancing the weight etc etc

  8. #8
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    Even I have a bunch of reasons why free weights are superior.

    As you mentioned, they work the stabilizer muscles. This is key in both transferring your lifting to everyday life and in avoiding injury - you're only as strong as your weakest link, and stabilizers should never be extremely weak.

    Machines, by their very nature, don't allow you to balance or stabilize (as we just said). This also means that the entire load is placed on the target muscle. Some consider this a positive thing, but I personally always work towards functional strength, and thus it has no positive carryover to my goals.

    Machines can create drastic imbalances in muscles that wouldn't occur with a well-thought-out free weight program. Free weight exercises allow you not only to work large groups of muscles simultaneously, but also help you develop intermuscular and neural coordination that isolation machine exercises wouldn't dream of. In addition, you'll be working with movements instead of just muscles (a horizontal pulling movement versus a curl).

    I don't have that much time left, and there are plenty of other reasons, so I'll let someone else finish up the job.
    Push yourself. Enjoy yourself. Be yourself.
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  9. #9
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    I don't know that freeweights are necessarily better for mass gains, but they are safer. You aren't going to develop stable enough joints to be throwing around the weights you need to for mass gains if you use machines too much.

    Just use the dumbbells, or find a new place to workout. Throw in the occasional machine for shits and giggles.

    Lower body exercises that can be done with dumbbells:
    Pile squats
    Deadlifts
    Front Squats
    Lunges
    Bulgarian Squats
    Romanian Deadlifts
    Stepups

    Pressing movements that can be done with dumbbells or bodyweight:
    Pushups
    One Handed Pushups
    Dips
    Bench Press (Flat/Incline/Decline)
    Overhead Press
    Arnold Press

    Pulling movements that can be done with dumbbells or bodyweight:
    Pullups
    Chinups
    Rows
    Unilateral Rows
    Incline Rows
    Pullovers
    Upright Rows
    The only time it's bad to feel the burn is when you're peeing...

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    wow cheers CP

    and what muscle pairs wud u advise to be worked together for each workout?

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    Quote Originally Posted by Martinogdenbsx
    wow cheers CP

    and what muscle pairs wud u advise to be worked together for each workout?
    I generally prefer full body, upper-lower, or push-pull-legs.
    The only time it's bad to feel the burn is when you're peeing...

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