Body Recomp Delima
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flrancho
Posts: 271 Member
I have been trying body recomp for about six months and have seen fairly mediocre results. I have been using machines as opposed to freeweights which I know isn't as good. Everyone tells me I should ditch the machines and that I'll never get the results I want using them.
However, the chief reason I use machines, aside from feeling more comfortable with them is that I don't have anyone to spot for me if I used freeweights - which I know would become a necessity as I progressed to heavier weights, leaving me with the eventual point where I would no longer be able to progress.
What should I do? Machines and know I can contumely progress and feel comfortable or freeweights and knowingly reach a pony where it will not be safe for me to progress? Can I ever achieve the fat loss and muscle building I want using just machines?
However, the chief reason I use machines, aside from feeling more comfortable with them is that I don't have anyone to spot for me if I used freeweights - which I know would become a necessity as I progressed to heavier weights, leaving me with the eventual point where I would no longer be able to progress.
What should I do? Machines and know I can contumely progress and feel comfortable or freeweights and knowingly reach a pony where it will not be safe for me to progress? Can I ever achieve the fat loss and muscle building I want using just machines?
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Replies
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Switch to free weights. Don't be afraid of what hasn't happened yet. I lift by myself all the time. When I get to a point that I can't progress in weight without a spot, I add reps or an extra set. For example, I'm stuck at 95 lb 5x5 bench. Instead of going for 100 lb 5x5, I do 95lb 5x6 or 6x5 or still do my 5x5 but then add 2 extra sets of 8-10 reps at a lower weight. Start light and get your form down and you will progress better without injury. Don't worry if you can't progress each week either. Listen to your body. Push yourself but be safe.8
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I use a rack with safety bars and have been doing fine with heavy weights without a spotter. The safety bars are placed at the correct height to catch the bar safely in case of failure. See if your gym has one available.3
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I personally started with dumbbells before I transitioned to the bar: same movements as many of the machines, but it will target more muscle groups at once. You also don't need a spotter and can do many of the same exercises as you would with the barbell (OHP, Bench Press, Squats, Dead Lift). AND recomp takes a long time: I've been recomping since October 2015...0
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Hi! I lift heavy by myself all the time. Instead of going to failure (where your spot would normally step in and help you with that last one), just go to the last rep before failure. You'll get the feel of it and you'll know.2
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^ That. You will feel on a rep if you can do another or not. If in doubt I don't push it unless I have a spotter. Better safe then sorry.
I also do not add weight quickly. I work till I can do my sets x 8-10 instead of 5-6 and then add in some more weight.0 -
You can also try "rest-pause" technique for free weights.
If your goal is 10 reps but you're not sure if you can do 8, 9 or 10 reps, do 5 or 6 reps and rack the weight. Rest 20-30 seconds and do 3 or 4 more reps and rack the weight. Rest 20-30 seconds more and do a few more reps. You can do as many rest-pauses as it takes. Usually I do 1 or 2 rests. It's all considered one set though.
I throw them in every now and then when I feel like it. Not every set.2 -
It's "dilemma."4
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Don't know why this has never occurred to me, I don't have a rack - are Dumbbells as good as a bar?jessicarobinson00 wrote: »I personally started with dumbbells before I transitioned to the bar: same movements as many of the machines, but it will target more muscle groups at once. You also don't need a spotter and can do many of the same exercises as you would with the barbell (OHP, Bench Press, Squats, Dead Lift). AND recomp takes a long time: I've been recomping since October 2015...
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I use a rack with safety bars and have been doing fine with heavy weights without a spotter. The safety bars are placed at the correct height to catch the bar safely in case of failure. See if your gym has one available.Hi! I lift heavy by myself all the time. Instead of going to failure (where your spot would normally step in and help you with that last one), just go to the last rep before failure. You'll get the feel of it and you'll know.
Yep, all of this! I never have a spotter. I've even failed on squats and bench and had to let the catch bars "save" me. I have also asked random gym bros to spot me if I'm working a really heavy weight, and they always do.2 -
quiksylver296 wrote: »I use a rack with safety bars and have been doing fine with heavy weights without a spotter. The safety bars are placed at the correct height to catch the bar safely in case of failure. See if your gym has one available.Hi! I lift heavy by myself all the time. Instead of going to failure (where your spot would normally step in and help you with that last one), just go to the last rep before failure. You'll get the feel of it and you'll know.
Yep, all of this! I never have a spotter. I've even failed on squats and bench and had to let the catch bars "save" me. I have also asked random gym bros to spot me if I'm working a really heavy weight, and they always do.
The advantage of dumbbells is that you dont really need a catch bar. You can simply let your arms fall to the side. I also think that dumbbell bench press utilizes a greater range of motion then the regular bench press so ti is also going to utilize more stabilizing muscles and access your pecs in a more complete way.0 -
quiksylver296 wrote: »I use a rack with safety bars and have been doing fine with heavy weights without a spotter. The safety bars are placed at the correct height to catch the bar safely in case of failure. See if your gym has one available.Hi! I lift heavy by myself all the time. Instead of going to failure (where your spot would normally step in and help you with that last one), just go to the last rep before failure. You'll get the feel of it and you'll know.
Yep, all of this! I never have a spotter. I've even failed on squats and bench and had to let the catch bars "save" me. I have also asked random gym bros to spot me if I'm working a really heavy weight, and they always do.
Right - guys (and girls) in the gym are helpful like that. You just have to get over your shyness (if that's a problem).0 -
you don't need a spotter. squat racks have bars built in that allow you to just let the bar fall down onto them as you wiggle out from under it, and for bench press just don't use the collars outside the weights, and if you get stuck, you just tilt the bar to one side and the weights will fall off that end and you won't be trapped under the bar.0
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I lift alone all the time--when I'm pushing my limits with squats, I ask some random big dude to spot me while he's resting between sets. So far everyone has been super nice and encouraging. I usually try and ask the older big guys, and they always oblige and for some reason they seem more approachable to me than the massive younger guys.0
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jeepinshawn wrote: »quiksylver296 wrote: »I use a rack with safety bars and have been doing fine with heavy weights without a spotter. The safety bars are placed at the correct height to catch the bar safely in case of failure. See if your gym has one available.Hi! I lift heavy by myself all the time. Instead of going to failure (where your spot would normally step in and help you with that last one), just go to the last rep before failure. You'll get the feel of it and you'll know.
Yep, all of this! I never have a spotter. I've even failed on squats and bench and had to let the catch bars "save" me. I have also asked random gym bros to spot me if I'm working a really heavy weight, and they always do.
The advantage of dumbbells is that you dont really need a catch bar. You can simply let your arms fall to the side. I also think that dumbbell bench press utilizes a greater range of motion then the regular bench press so ti is also going to utilize more stabilizing muscles and access your pecs in a more complete way.
...never mind.0 -
I agree with the general sentiment - also please note re-comping takes a long time. It look me about a year to go from 22% bf to 17% .0
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Just a copy paste of my reply to you in your other thread. .....
If you are not making any progress in your recomp maybe look at one of the programmes listed in the link below.
If you prefer the machines -
Squat= leg press
Bench press= chest press
Bent over row= seated row
Dead lift= cable pull up
Chin up= Lat pull down
These are not a one to one exercise translation, but do activate most of the same large muscle groups.
There are lots more on line.
Machines won't give as good result as a barbell, but you may find doing the lower weight or warm up sets with hand weights helps you move on to using the barbell in the future.
My gym only has a 45lbs bar. This is way too heavy for me to squat or bench with so I use a body bar to develop squat form and the leg press to strengthen my legs for the day I can squat 45lbs.
Same with a bench press. No way I am going to try a 45lbs bar, so I do hand weight benches for form, the chest press to build strength.
As a machine weight chest press doesn't translate over to barbell bench press at the same weight look at going over the lowest weight bar you have available.
Following a set progressive compound lifting programme will guide you in upping your reps or weights to get the best results.
Cheers, h.
Lifting programmes-
http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p12 -
I don't see anything wrong with machines. I've had good results with them.2
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I'd be more worried about form than needing a spot at this point. I've been lifting heavy for a couple years and I rarely need a spotter. You won't be lifting that close to your 1rm very often.0
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I'm using the "machines" due to lower back pain and by my chiropractor's recommendation, I keep increasing the weight, I can see definition, so far I'm very pleased with my results
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