Unconventional Use of Machines

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Replies

  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I'm pretty adept and knowledgeable about the plethora of glute exercises, and use most of them. Also, I find the normal basic ones mentioned by most of you (thrusts, squats, deads, lunges, etc. etc.) more effective than some of these weird machine uses. The question was mostly centered around the basic attitude around them, and a curiosity of just wanting to try them.

    I think it'd be more foolish to not want to expand your horizons and try something new than to assume nothing could be gained, and that the basics will always be all you need.

    I, for one, feel the most DOMS when I try something new, because even if it's not quite as effective, different exercises have a way of targeting a muscle in a slightly different way. Sometimes that change, and that new little trick is beneficial.

    I understand that. The only point I was trying to make is that there actually are safe machines and cables to accomplish what you were seeking, without having to misuse the machines. Did you read Strong Curves. Because it does include machine options. And if you are trying to target the upper/outer part of the glutes, you can sit with your bum forward on the abductor, and do the sets and then do extra pulses. That is an option that is not too crazy.

    I think the Quadruped hip extension is helpful in addition to the main free weights lifts. You can do that with cables (more complicated that way, I probably wouldn't do that), or some of the machine video clips people posted here, or the machine labeled glutes or butt blaster.

    All of that is from Strong Curves (I didn't make it up).
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    I understand that. The only point I was trying to make is that there actually are safe machines and cables to accomplish what you were seeking, without having to misuse the machines. Did you read Strong Curves. Because it does include machine options. And if you are trying to target the upper/outer part of the glutes, you can sit with your bum forward on the abductor, and do the sets and then do extra pulses. That is an option that is not too crazy.

    I think the Quadruped hip extension is helpful in addition to the main free weights lifts. You can do that with cables (more complicated that way, I probably wouldn't do that), or some of the machine video clips people posted here, or the machine labeled glutes or butt blaster.

    All of that is from Strong Curves (I didn't make it up).

    Is strong curves a book only? I clicked on a link and it just took me to amazon. I looked through the Glute guide program thing too on that guys website.

    I'm not trying to do anything in particular, I'm pretty happy with my lower body program and progression but allllllwayyyyyys looking into new things. I love to experiment.
  • ironanimal
    ironanimal Posts: 5,922 Member
    Some variation of a barbell hip thrust should be possible most places, so I'd recommend improvising that if you wanna work glutes.

    As for me, I sometimes sit the wrong way around on the pec deck to work rear delts, but that's about it.
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    The answer is to stop using machines that leave you weak and start using compound free weight exercises. Stronglifts 5x5 is the answer.

    Love free weight exercises. I was squatting 185 when my hip popped, currently taking time off to let it rest. Bummer :/
  • funfang
    funfang Posts: 200 Member
    interesting, I just tried it a few days ago and I was like... it's very uncomfortable, I felt I was going to twist my ankles and I had twisted both of them years ago. So I got off the machine and never tired it again....

    what if you fall off the machine using it the wrong way ( or get injured) would the gym be responsible for it?
  • pipcd34
    pipcd34 Posts: 17,399 Member
    I do it all the time, on the treadmill, the rowing machine,
  • FancyPantsFran
    FancyPantsFran Posts: 3,687 Member
    Cycling works glutes.
  • BorisClemens
    BorisClemens Posts: 2
    Honestly, it sounds a little silly to use a machine in a way other than it's intended. There may be rare exceptions. But machines are for stable, controlled motion. They reduce (greatly) the risk of injury.

    If you want more advanced stuff you free weights. Dumbbells are great. There's no flashy cure for work. If you're not working the muscle and just dancing around on a machine I doubt that really looks like good form.

    Form Form Form . Not weight. Form is MOST important. You start doing stuff like what you're describing and do you actually know the muscles you're fatiguing? If any? If you're "fatiguing" a group of muscles at 60%, then you're not really doing anything. Focus on the particular muscle, try to use perfect form (CONCENTRATE), and fatigue it.

    No short cuts exist really. Which does kind of suck. But that's why it's a WORKout.
  • Warchortle
    Warchortle Posts: 2,197 Member
    It has to do with how each person feels a contraction. Certain machines can adjust in some ways, but ultimately this does not cover ALL the different body types/mechanics. Even the same style of machine across different manufacturers can feel different. I've noticed hamstring, leg extensions, and pec fly machines are never quite the same in each gym.
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I understand that. The only point I was trying to make is that there actually are safe machines and cables to accomplish what you were seeking, without having to misuse the machines. Did you read Strong Curves. Because it does include machine options. And if you are trying to target the upper/outer part of the glutes, you can sit with your bum forward on the abductor, and do the sets and then do extra pulses. That is an option that is not too crazy.

    I think the Quadruped hip extension is helpful in addition to the main free weights lifts. You can do that with cables (more complicated that way, I probably wouldn't do that), or some of the machine video clips people posted here, or the machine labeled glutes or butt blaster.

    All of that is from Strong Curves (I didn't make it up).

    Is strong curves a book only? I clicked on a link and it just took me to amazon. I looked through the Glute guide program thing too on that guys website.

    I'm not trying to do anything in particular, I'm pretty happy with my lower body program and progression but allllllwayyyyyys looking into new things. I love to experiment.

    Yeah there is the website with lots of info (you can subscribe for free), or a paid glutes program: bretcontreras.com

    And the book: Strong Curves.

    He is the glute guy.

    Do you do barbell hip thrusts?
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    I have, and I do. I did them yesterday actually. But I'll admit, I do feel slightly uncomfortable doing them in certain gyms with certain crowds, so sometimes I'll skip them. I'm usually able to find some spot in the gym that I'm able to do them, but it's a personal preference to be sort of discreet about it. I have no shame in my game but I also like to have some discretion lol
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I have, and I do. I did them yesterday actually. But I'll admit, I do feel slightly uncomfortable doing them in certain gyms with certain crowds, so sometimes I'll skip them. I'm usually able to find some spot in the gym that I'm able to do them, but it's a personal preference to be sort of discreet about it. I have no shame in my game but I also like to have some discretion lol

    I understand. Some gyms just don't seem to have the right space. The gym I am at now has a less crowded women's room. I did them in there. Now I have weights at home and do them at home. I'm also looking into switching to a better gym tomorrow as well. I lift at home, but also like to go to the gym. It works out for me financially and fitness is a top personal priority for me (I am also a dancer).
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I just looked at your photos. You have beautiful muscles!
  • rosiegoes
    rosiegoes Posts: 16 Member
    I love the low cable pulleys as mentioned above

    Also sometimes tuck a 15 pound dumbbell behind my knee and do donkey kicks and others, on a mat

    Tonight did leg raises, holding a dumbbell on my thigh, flexing/pointing toes, while balancing myself on an exercise ball...set to the rhythm of Elton johns rocket man HA

    I forgot my iPod, I made the best of it
  • RaggedyPond
    RaggedyPond Posts: 1,487 Member
    The only thing I've seen like OP is saying is doing donkey kicks with the cable machine. I'll just stick to my squats.
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    The only thing I've seen like OP is saying is doing donkey kicks with the cable machine. I'll just stick to my squats.

    I wouldn't necessarily call that using the equipment differently than intended. I think some cable machines show it as an exercise option right on the machine. I do them all the time though, and love them!
  • Aliciaaah
    Aliciaaah Posts: 379 Member
    I have, and I do. I did them yesterday actually. But I'll admit, I do feel slightly uncomfortable doing them in certain gyms with certain crowds, so sometimes I'll skip them. I'm usually able to find some spot in the gym that I'm able to do them, but it's a personal preference to be sort of discreet about it. I have no shame in my game but I also like to have some discretion lol

    I understand. Some gyms just don't seem to have the right space. The gym I am at now has a less crowded women's room. I did them in there. Now I have weights at home and do them at home. I'm also looking into switching to a better gym tomorrow as well. I lift at home, but also like to go to the gym. It works out for me financially and fitness is a top personal priority for me (I am also a dancer).

    Thank you for the muscles comment :love:

    But yeah, my home gym has a "ladies area" too, and that's where I do them most times. But when I'm traveling and going to different gyms I either have to find space, or make space. I really do care too much what other people think sometimes. But the fact of the matter is, you already stand out as being the only woman in the weight room, and when most men aren't overly concerned about glutes (depends on the area/gym) and don't know that it's a highly effective exercise, thrusts/bridges can look sort of like a mating call. haha!
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    I have, and I do. I did them yesterday actually. But I'll admit, I do feel slightly uncomfortable doing them in certain gyms with certain crowds, so sometimes I'll skip them. I'm usually able to find some spot in the gym that I'm able to do them, but it's a personal preference to be sort of discreet about it. I have no shame in my game but I also like to have some discretion lol

    I understand. Some gyms just don't seem to have the right space. The gym I am at now has a less crowded women's room. I did them in there. Now I have weights at home and do them at home. I'm also looking into switching to a better gym tomorrow as well. I lift at home, but also like to go to the gym. It works out for me financially and fitness is a top personal priority for me (I am also a dancer).

    Thank you for the muscles comment :love:

    But yeah, my home gym has a "ladies area" too, and that's where I do them most times. But when I'm traveling and going to different gyms I either have to find space, or make space. I really do care too much what other people think sometimes. But the fact of the matter is, you already stand out as being the only woman in the weight room, and when most men aren't overly concerned about glutes (depends on the area/gym) and don't know that it's a highly effective exercise, thrusts/bridges can look sort of like a mating call. haha!

    I know what you mean. Haha.

    If people don't know what hip thrusts are, it looks like we are trying to get strong for sex.
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