Most efficient way to use weight machines?
- Thread starter [FnG]magnolia
- Start date
You are determined to disagree with me aren't you
Why would you start someone on more than 8 reps out of interest?
Yep, worked for me.
![[FnG]magnolia](/styles/overclockers/avatars/9.png){kind=avatar}
- Joined
- 29 Aug 2007
- Posts
- 28,762
- Location
- Auckland
Apologies.
Using the machines is nothing to do with equipment limitations and more to do with the fact that I thought machines might ease me in to doing weights. I'm aware that free weights give better and often faster results but I suppose I'm a bit nervous about going in and not having any idea what I'm doing. Having said that, the staff at the gym are really friendly and very knowledgeable so maybe I just need to bite the bullet and get on with it.
I've read all the advice and even though some of it is contradictory I've taken it all in. Thanks very much.
[FnG]magnolia;21447905 said:
I had the same lack of confidence in manipulating heavy weights without crippling myself!
The secret is to get a training session/induction with the gym people. They'll show you what you have to do, and more importantly how to do it safely.
[fng]magnolia, honestly just don't be scared of it. The longer you put it off the more used to "just using machines" you'll become and you'll find it harder still to confront the dreaded free-weights area.
I know this because I've experienced it
If I were you I'd read up an absolute tonne and educate yourself (PTs can be real idiots from what I've seen) then you will know exactly what you need to do for your needs and - most importantly - you'll be able to then adapt to what your body is telling you/your progress when you gain more experience in the gym. Having a list of things from a PT is one thing, knowing why you're doing something and being able to make decisions on the fly is another entirely. There's so much information out there and so many videos telling you the benefits of this or that or the other. Dive in!
I know this because I've experienced it
If I were you I'd read up an absolute tonne and educate yourself (PTs can be real idiots from what I've seen) then you will know exactly what you need to do for your needs and - most importantly - you'll be able to then adapt to what your body is telling you/your progress when you gain more experience in the gym. Having a list of things from a PT is one thing, knowing why you're doing something and being able to make decisions on the fly is another entirely. There's so much information out there and so many videos telling you the benefits of this or that or the other. Dive in!
The problem is machines simply won't prepare your body for free weights. Building some strength with machines then switching over to free weights and trying to lift comparable weight could actually be counter productive.
Start with the higher reps as suggested by icehold, infact start with higher reps at a weight that is nothing but easy to perform and build from there. Stronglifts starts with lifting the bar alone and builds on that, so it is a number of sessions before you meet any resistance, this allows time to develop proper form.
Absolute top of the list for any gym newcomer imo is to get the idea out of their head that anyone else in there cares how much or how little they are lifting. If you want to try a large number of exercises to find which you like and want as part of your routine then do that. If you're not sure on form there are more videos on youtube detailing these things than you could ever need.
Basically whatever you feel is necessary to ease yourself in, that is what you do.
EDIT
Agree with above too, read up as much info as you can find, gathering as much base info as possible can only help you to decide exactly how you want to go about doing things.
Start with the higher reps as suggested by icehold, infact start with higher reps at a weight that is nothing but easy to perform and build from there. Stronglifts starts with lifting the bar alone and builds on that, so it is a number of sessions before you meet any resistance, this allows time to develop proper form.
Absolute top of the list for any gym newcomer imo is to get the idea out of their head that anyone else in there cares how much or how little they are lifting. If you want to try a large number of exercises to find which you like and want as part of your routine then do that. If you're not sure on form there are more videos on youtube detailing these things than you could ever need.
Basically whatever you feel is necessary to ease yourself in, that is what you do.
EDIT
Agree with above too, read up as much info as you can find, gathering as much base info as possible can only help you to decide exactly how you want to go about doing things.
Last edited:
Associate
- Joined
- 12 May 2011
- Posts
- 2,120
- Location
- UK
3 reps of 10 doesn't make sense inyour original post.
Soldato
- Joined
- 18 May 2010
- Posts
- 23,599
- Location
- London
I feel... dirty[FnG]magnolia;21447905 said:
Get started on light weights and be sure to progress them weekly. The reasons have already been covered in here.
Also, you'll find people in the Gym Ratz thread very willing to answer any questions you might have.
Agree with the dumbell comments above somewhere, the bar still scares me even in a busy gym.
I mix around using dumbells, as I feel like I can never push myself to the limit on the bar.
Plus dumbells have many many advantages. I prefer them
I mix around using dumbells, as I feel like I can never push myself to the limit on the bar.
Plus dumbells have many many advantages. I prefer them
Caporegime
- Joined
- 21 Jun 2006
- Posts
- 38,367
both have their place, if i was doing weights, i would use them in a 2:1 ratio, for example, for every 2 sessions i did with free weights on biceps i would do 1 session on a machine for biceps.
machines focus a lot better on the individual muscles and remove all the stabilizers, which can be great for growth and breaking plateaus.
therefore i would never ignore them completely.
I think it depends on the brand of machine. I've used a lot of different ones and most are really crap. Just bio-mechanically wrong, feels awkward on your joints.
I've started mucking about with weights the last couple of months after about 7 years of doing no weights except bodyweight stuff. I've been using Freemotion Epic machines which feel really good to me. Also I've realized that a properly lubricated high quality smith machine is awesome for chest and shoulders. My goal isn't to get strong though it's just to look good so TBH I don't care about free weights. I don't do any sports and don't really have an ego so don't care about strength. Also I think some people forget that bigger muscles isn't just from hypertrophy and strength but also simply pumping them up with glycogen and water from doing lighter weight and high volume. Realistically if you're not on drugs you're not going to get spectacular results anyway so free weights is pretty much a waste of effort IMO, unless it's sport performance specific. The most you could hope for is perhaps one of the lesser doped up olympic sprinters or gymnast physiques. If you plan on doing drugs later then free weights would be more important for building a solid base.
This is typically what I do for example, basically no free weights.
workout 1
Incline smith press
Bench press machine
Fly machine (that feels correct on my shoulders, most are crap)
Pulldown machine
Cable pulldown machine with close grip row attachment
Machine rows
Seated smith machine press
Shoulder dumbell flys
Rear delt machine
Lying leg curls
Seated calf raise
workout 2
Hack squat machine
Leg press
Leg extension
Dumbell curls
Tricep pushdowns
Tricep machine (feels good man)
Hanging leg raises
3-6 sets for the bigger ones, 1-3 sets for smaller ones.
For "stabilizers" as recommended by Stuart McGill I do:
"Stirring the pot" on an exercise ball
Side planks
Bird dogs
I never go to failure
I never use a full ROM (keep tension all through rep)
I do random rep ranges, weights and sets
I feel refreshed instead of exhausted when I walk out
I add weight only when I feel it's got too easy
I try to avoid anything that creates a risk for spinal flexion.
For CV fitness I do a HIIT type workout sprinting on a track or jumping rope, and 4-6 hours a week of walking on a incline treadmill.
haterz gon hate
I've started mucking about with weights the last couple of months after about 7 years of doing no weights except bodyweight stuff. I've been using Freemotion Epic machines which feel really good to me. Also I've realized that a properly lubricated high quality smith machine is awesome for chest and shoulders. My goal isn't to get strong though it's just to look good so TBH I don't care about free weights. I don't do any sports and don't really have an ego so don't care about strength. Also I think some people forget that bigger muscles isn't just from hypertrophy and strength but also simply pumping them up with glycogen and water from doing lighter weight and high volume. Realistically if you're not on drugs you're not going to get spectacular results anyway so free weights is pretty much a waste of effort IMO, unless it's sport performance specific. The most you could hope for is perhaps one of the lesser doped up olympic sprinters or gymnast physiques. If you plan on doing drugs later then free weights would be more important for building a solid base.
This is typically what I do for example, basically no free weights.
workout 1
Incline smith press
Bench press machine
Fly machine (that feels correct on my shoulders, most are crap)
Pulldown machine
Cable pulldown machine with close grip row attachment
Machine rows
Seated smith machine press
Shoulder dumbell flys
Rear delt machine
Lying leg curls
Seated calf raise
workout 2
Hack squat machine
Leg press
Leg extension
Dumbell curls
Tricep pushdowns
Tricep machine (feels good man)
Hanging leg raises
3-6 sets for the bigger ones, 1-3 sets for smaller ones.
For "stabilizers" as recommended by Stuart McGill I do:
"Stirring the pot" on an exercise ball
Side planks
Bird dogs
I never go to failure
I never use a full ROM (keep tension all through rep)
I do random rep ranges, weights and sets
I feel refreshed instead of exhausted when I walk out
I add weight only when I feel it's got too easy
I try to avoid anything that creates a risk for spinal flexion.
For CV fitness I do a HIIT type workout sprinting on a track or jumping rope, and 4-6 hours a week of walking on a incline treadmill.
haterz gon hate
. Realistically if you're not on drugs you're not going to get spectacular results anyway so free weights is pretty much a waste of effort IMO, unless it's sport performance specific. The most you could hope for is perhaps one of the lesser doped up olympic sprinters or gymnast physiques. If you plan on doing drugs later then free weights would be more important for building a solid base.
haterz gon hate
Yes.....definately gonna hate.
[FnG]magnolia;21447905 said:
There is a lot of contradicting information and it's because people respond differently and have different experiences with a certain protocol.
There's a good reason 3x10 is so popular....it works
As a beginner you'll have a more generalised goal so I'd certainly stick with the good ole 3x10. Up the weight if you can get all 10 is an easy guideline. It will both build strength, size and help lose fat
When you've been at it for a while then have a look into a more specialised plan.
(I started out on machines for almost everything, it's not a bad place to start and certainly won't do you any harm. Free weights are a step up so when you do make the move start nice and light and learn the movements from an experienced lifter or from youtube)
Good luck
What utter rubbish.