Heavy Lifting On Machines Only…anyone do it?

super_monty

OK lets get past the squats, free weights and deads are best etc, I simply don'y have the option.

Everyone one on my friends list who lifts heavy uses a squat rack etc my gym simply does no have them nor can I afford to change gym or buy them.

I have advised the trainer in the gym to put together a proper lifting heavy program with the available machines, he said I will still be able to get great results but it will take longer than free weights/squats etc.

Does anyone else lift heavy using machines and cable towers only? If so whats your routine?

I have not seen this posted before so think its a valid new thread.

chrishgt4

I don't use machines, so I can't comment on routines. I would just say that if you are wanting to use it for any sort of strength you may find yourself more injury prone.

Because you are only working specific muscles in isolation, the supporting muscles don't get worked and are therefore weaker in comparison to the muscles you have been working. Therefore, when you actually try to use those new built muscles in a real life situation, the supporting muscles don't know what is hitting them and will potentially pull and/or tear.

BerryH

I'd be interested to read the routine your trainer gives you.

I couldn't find a squat rack in my gym, was too nervous to ask in the weights area what the lifters there do and asked a trainer... who directed me to the Smith machine. Sigh.

EvgeniZyntx

OK lets get past the squats, free weights and deads are best etc, I simply don'y have the option.

Everyone one on my friends list who lifts heavy uses a squat rack etc my gym simply does no have them nor can I afford to change gym or buy them.

I have advised the trainer in the gym to put together a proper lifting heavy program with the available machines, he said I will still be able to get great results but it will take longer than free weights/squats etc.

Does anyone else lift heavy using machines and cable towers only? If so whats your routine?

I have not seen this posted before so think its a valid new thread.

Depends on the machine actually, some are just as good as free. It depends on the degrees of freedom and how well you use them. My issue with machines is that I am limited by the machines available. I do not like many of the leg press equipment as it tends to load my legs funny until I am used to a specific machine. The instability there is not good.

Once you have your program set up and are doing it - mix in some out of gym work for stability and balance - yoga, etc. can help.

Are there no dumbells at all in your gym? None? You don't need a big bar to do a lot of free-weight work. And you can look into Indian clubs, kettle bells, resistance bands, etc. Imagination is your limit.

(and yeah, look for another gym )

rachmass1

I use a cable system and can still challenge myself but do see the possibility of running out on the weight stack at some point. I lift until exhaustion but it is not that heavy yet

Really like using the functional trainer.

poedunk65

The only difference between machines and free weights as I see it, and I use both, is the machines don;t afford you to utilize the support muscles free weights force you to use.

I don;t do heavy weights because of phyusical issues, but I see results with what i do.

I am not into building bulk except for certain areas so I do medium weight with high reps.

wmagoo27

I would suggest adding bodyweight exercises that mimic heavy barbell exercises, such as bodyweight squats, at high repetitions to stimulate the stabilizer muscles in addition to the machine work. For machines, I believe the best you'll be able to do is a full body circuit, assuming your gym offers one.

Do you not have access to a barbell either, or JUST not a rack? Many compound barbell exercises can be performed heavy without a rack. Deadlift, Zercher squats, Power cleans, etc. Just a suggestion.

HelloDan

It's more than just support muscles being activated.

It's about the positions you achieve also. Going ATG on a leg press machine is doable by nearly everyone, but how many people can do it with free weights? Nowhere near as many, because they lack the mobility and the required movement patterns. Most typically they will hit a depth limit and not be able to go lower without falling backwards or folding in half!


As to the OP, can you REALLY not find any way to use free weights?
Bodyweight exercises, sandbags, water barrels? The second 2 options are cheap, adjustable, can go heavy and are free movements.

You could sell the iphone you've taken your avatar pic with to join a new gym! ;-) J/K!

super_monty

The only difference between machines and free weights as I see it, and I use both, is the machines don;t afford you to utilize the support muscles free weights force you to use.

I don;t do heavy weights because of phyusical issues, but I see results with what i do.

I am not into building bulk except for certain areas so I do medium weight with high reps.

This is what the trainer at the gym said and why it will take longer, compared to free weights/squats etc. extra machines and a cable routine will be worked in to target the extra muscles especially the core.

I am interested to see if anyone has a routine in place, rather that pointing out the difference between the two methods.

super_monty

It's more than just support muscles being activated.

It's about the positions you achieve also. Going ATG on a leg press machine is doable by nearly everyone, but how many people can do it with free weights? Nowhere near as many, because they lack the mobility and the required movement patterns.


As to the OP, can you REALLY not find any way to use free weights?
Bodyweight exercises, sandbags, water barrels? The second 2 options are cheap, adjustable, can go heavy and are free movements.

You could sell the iphone you've taken your avatar pic with to join a new gym! ;-) J/K!

There is no gym in the area with free weights or I would join another on as I said get past that. I already so some body weight exercises. Many gyms have close during the recession the only ones available to me are government runs ones.(no barbell, no racks etc)

What I am looking for is someone lifting heavy on machines and their existing workout.

HelloDan

There is no gym in the area with free weights or I would join another on as I said get past that. I already so some body weight exercises. Many gyms have close during the recession the only ones available to me are government runs ones.(no barbell, no racks etc)

What I am looking for is someone lifting heavy on machines and their existing workout.

I'm looking for the never ending pot of gold! Doesn't mean it exists or I will find it.

Ok, sarcasm aside, you don't need to join a gym. Do you have a back yard?
Can you go to a hardware store and buy some sand and a few bags? Maybe you even have some lying around?
Can you get hold of some water cooler bottles from somewhere? I assume you have a tapwater supply?
Can you get hold of an old tractor tyre?

There you have it, you have some free weights, without a monthly cost.

Sandbag squats, deadlifts, cleans, curls, presses, many possibilities.

Check out these guys, and the workout article.

http://tinyurl.com/bt38zjt

http://www.t-nation.com/free_online_article/most_recent/more_3rd_world_workouts

super_monty

What I am looking for is someone lifting heavy on machines and cables and their existing workout.