Thread: alternatives

Freeweights exercises.

Originally Posted by Gazhole

Freeweights exercises.

thanks for that u got any examples?

Originally Posted by Richie1888

thanks for that u got any examples?

Are you serious??

It's the same exercises cept maybe with dumbells or a barbell....

Cable Curl = dumbell curl/barbell curl/camber bar curl

Cable Crossover = dumbell flies

Cable side lateral/front raise = dumbell lateral/front raises

Leg Extensions = S Q U A T S

Hammer Machine Press = BB Bench Press, DB Press, incline DB/BB Press, Decline DB/BB Press, Military Press, Arnold Press....

Originally Posted by PWGriffin

Are you serious??

It's the same exercises cept maybe with dumbells or a barbell....

Cable Curl = dumbell curl/barbell curl/camber bar curl

Cable Crossover = dumbell flies

Cable side lateral/front raise = dumbell lateral/front raises

Leg Extensions = S Q U A T S

Hammer Machine Press = BB Bench Press, DB Press, incline DB/BB Press, Decline DB/BB Press, Military Press, Arnold Press....

nice one mate

Originally Posted by PWGriffin

Are you serious??

It's the same exercises cept maybe with dumbells or a barbell....

Cable Curl = dumbell curl/barbell curl/camber bar curl

Cable Crossover = dumbell flies

Cable side lateral/front raise = dumbell lateral/front raises

Leg Extensions = S Q U A T S

Hammer Machine Press = BB Bench Press, DB Press, incline DB/BB Press, Decline DB/BB Press, Military Press, Arnold Press....

Sigh, i assumed it was self-explanitory.

Yes, those exercises may be the freeweights equivalents of the machine exercises, but for the simple reason that they ARE freeweights exercises, they are much MUCH better.

Youd be advised to take the weight down if your changing from machines to FWs, at least for a little while, since you have to stabilize the weight yourself.

Tis a 'little' more difficult.

Remember: Form is everything.

Originally Posted by Richie1888

Cable curl
cable crossover
Cable side lateral
Cable front raise
leg extension
hammer machine press

guys whats good alternatives to these exercises?

Here's you best laid plan. forget all those isolation exercises. Be a Man and stick with Compound exercises.

Squats
Deadlifts
Bench Press
Overhead pressing
Bent over rows
Pullups or pulldowns


You stick with the 6 above and you will grow and get a hell of a lot stronger.

All you have to do is add weight or more reps ea week along with a good diet. END OF STORY

Originally Posted by Tough Old Man

Here's you best laid plan. forget all those isolation exercises. Be a Man and stick with Compound exercises.

Squats
Deadlifts
Bench Press
Overhead pressing
Bent over rows
Pullups or pulldowns


You stick with the 6 above and you will grow and get a hell of a lot stronger.

All you have to do is add weight or more reps ea week along with a good diet. END OF STORY

thnaks for the advice but there just examples opf some exercises i cant do in my gym there from gopros work out ive been following the power/rep range/shock plan he has stickied

do u think its not a good routine ?

gopro would tell you that compound exercises own

ye i agree but its his routine and he seems to swear by it so im try it out

Originally Posted by Richie1888

ye i agree but its his routine and he seems to swear by it so im try it out

He swears by his program, which can and should be applied to various types of workout protocols. The workout that's listed in the first post of his thread is an example.

so whats wrong with using the example ?

and what would u change about it ?

Originally Posted by Richie1888

so whats wrong with using the example ?

and what would u change about it ?

Nothing's wrong with the example....but say I get in the gym 3 days a week and want to do full body routines....I wouldn't use his example at all...throw it out the window...design my own training split, then apply his Power/RepRange/Shock system to THAT training split. I wouldn't "change" his example...but I don't use that kinda split, so if I wanted to use his program, I would first have to put together my own split then add his programs principles of changing rep schemes weekly...

Originally Posted by PWGriffin

Nothing's wrong with the example....but say I get in the gym 3 days a week and want to do full body routines....I wouldn't use his example at all...throw it out the window...design my own training split, then apply his Power/RepRange/Shock system to THAT training split. I wouldn't "change" his example...but I don't use that kinda split, so if I wanted to use his program, I would first have to put together my own split then add his programs principles of changing rep schemes weekly...

that went irght over my head mate explain it please ?

Originally Posted by Richie1888

that went irght over my head mate explain it please ?

Ok, gopro's program is not a list of exercises, it is a method of changing your rep ranges weekly....

The first week you do 6-8 reps for all your sets
The second week you do 8-12 reps for all your sets
The third week you only do dropsets and supersets IIRC

This way of doing things can be applied to ANY workout....whether you want to do upperbody/lower body splits or full body routines or body part splits or whatever training split you want to use...

Originally Posted by Richie1888

Cable curl DB curl
cable crossover Bench press, DB flys
Cable side lateral DB press, Military press
Cable front raise DB press, Military press
leg extension Squat, Front squat
hammer machine press BB or DB Bench and/or Incline

guys whats good alternatives to these exercises?

richie ....just do compound exercises ....i also agree with that.......no need for cable crap

Originally Posted by assassin

richie ....just do compound exercises ....i also agree with that.......no need for cable crap

dont worry i wont be my gym doesnt have a cable machine lol thats why this thread started

thanks for the advice guys

lol good luck