free weights equal results

jackaroo21

I have realized free weights are worth their weight in gold. I am done with machines. I am a new convert to this and would love to here from the free weight lifters on anything and everything free weights. I have lots to learn

Lady_Bane

Doing them both can be beneficial as well.

jackaroo21

Both are good, but free weights work more muscles. Cant fake it with free weights. You get much more out of a free weight workout

MrUNC50

Both are good, but free weights work more muscles. Cant fake it with free weights. You get much more out of a free weight workout

What are some workouts you do? Im looking to start getting into free weight and kinda lost as to where to start. Do you do any cardio with your weights?

hmadrone

I like free weights because the nearest gym is about a 30 minute drive. I keep my weights next to my bed, so I can do my workout any time during the day.

Form is really important with free weights. Whatever exercises you do, you should learn to do them correctly and work slowly enough so you can complete them perfectly.

Here's my whole body workout:

Squats
Bicep curls
Lunges
Bent one-arm rows
Plies
Side arm raises
Deadlifts
Bent two-arm rows
Overhead press
Upright rows
Tricep dips
Tricep extensions
French press
Back flies
Front flies
Bench press
Straight crunches
Side crunches
Alternate crunches
Push-ups
Back extension
Pelvic lifts
Reverse crunches
Standing calf raise
Pull-ups

MrUNC50

I like free weights because the nearest gym is about a 30 minute drive. I keep my weights next to my bed, so I can do my workout any time during the day.

Form is really important with free weights. Whatever exercises you do, you should learn to do them correctly and work slowly enough so you can complete them perfectly.

Here's my whole body workout:

Squats
Bicep curls
Lunges
Bent one-arm rows
Plies
Side arm raises
Deadlifts
Bent two-arm rows
Overhead press
Upright rows
Tricep dips
Tricep extensions
French press
Back flies
Front flies
Bench press
Straight crunches
Side crunches
Alternate crunches
Push-ups
Back extension
Pelvic lifts
Reverse crunches
Standing calf raise
Pull-ups

That looks like a great workout. How do you divide it all up throughout the week?

jackaroo21

Both are good, but free weights work more muscles. Cant fake it with free weights. You get much more out of a free weight workout

What are some workouts you do? Im looking to start getting into free weight and kinda lost as to where to start. Do you do any cardio with your weights?

I am still tryingto figure my way around the free weights myself. I have recently started using the bench. I do incline bench, regular bench and decline bench. I love the dumbells. I do shoulder presses, chest flyes, bicep curls, shoulder shrugs. Squats and deadlifts are my goal but have bad knees so working my way up to them as I build knee strength.

jayche

Doing them both can be beneficial as well.

jackaroo21

any good routines?

jackaroo21

anyone

hmadrone

I like free weights because the nearest gym is about a 30 minute drive. I keep my weights next to my bed, so I can do my workout any time during the day.

Form is really important with free weights. Whatever exercises you do, you should learn to do them correctly and work slowly enough so you can complete them perfectly.

Here's my whole body workout:

Squats
Bicep curls
Lunges
Bent one-arm rows
Plies
Side arm raises
Deadlifts
Bent two-arm rows
Overhead press
Upright rows
Tricep dips
Tricep extensions
French press
Back flies
Front flies
Bench press
Straight crunches
Side crunches
Alternate crunches
Push-ups
Back extension
Pelvic lifts
Reverse crunches
Standing calf raise
Pull-ups

That looks like a great workout. How do you divide it all up throughout the week?

I do it 2-3 times per week, with at least 1 rest day in between workouts. I used to do multiple sets, but I now go slowly enough and use heavy enough weights that I can exhaust the muscles worked in one set of 8-12 reps. It takes about half an hour.

I'm a big believer in super slow. How slow varies depending on where I am in the progression. I start by counting each rep a slow 1-one-thousand, 2-one-thousand on exertion and then a slow 1-one-thousand...4-one-thousand on release. As I get stronger, I slow down until I'm doing a slow 5-count up and an 8-count down. Then I bump up the weight and speed.

This workout pretty much covers the body.

jackaroo21

I may try that. Going slowand focusing on form. Thanks

cnash1303

The big thing with free weights is you build muscle stabilizing them, especially dumbbells. Also, they build up your joints so you can lift more, i heard it said once that there are people who have machine strength that are huge but can't lift that much because they're joints aren't strong enough.

tlheppler

bump

dave4d

any good routines?

You can find several routines at Bodybuilding.com, T-nattion.com jefit, and many other sites. Many people swear by the Starting Strength 5x5 program. Find a routine that fits your goals, and follow that for a while. Try to concentrate on your big lifts like: Squats, deadlifts, bench presses, overhead presses, and barbell rows. With those lifts you will see your greatest results.

thickgirl25

bump

chrissym78

I have been lifting free weights exclusively since August and have seen far better results than I EVER had with machines. Lifting progressively heavier is the way to go.

chrissym78

oh and some of my favorite lifts follow, they work multiple muscles in one move:

bench
close grip bench
sumo deadlifts
trapbar deadlifts
rack pulls
military presses
back squats
single leg squats (those hurt!)

look them up on youtube and focus on form before adding too much weight to prevent injury

wmagoo27

Begin on an established program and follow it to a tee for at least 4 months before changing programs. Some good beginner programs are...Starting Strength, Stonglifts, Allpro's Simple Beginner Routine (from BB.com). Whatever routine you end up with, if you're training with a barbell you should buy the book 'Starting Strength - Basic Barbell Training' by Mark Rippetoe and Lon Kilgore. It is an excellent reference for form and function on heavy compound lifts. Look up youtube videos featuring Mark Rippetoe doing teaching and coaching sessions. Dave Tate has some good form videos as well.

limesublime

Bump!

cyclenut64

Both are good, but free weights work more muscles. Cant fake it with free weights. You get much more out of a free weight workout

What are some workouts you do? Im looking to start getting into free weight and kinda lost as to where to start. Do you do any cardio with your weights?

Weights are cardio if you work them vigorous enough, try lifting a 30-50 lb dumb bell all the way from the floor to above your head, press to full arm extension. Do this for 10 reps each arm as fast as you can and tell me you are not out of breath.

suelegal

I'm currently doing the routines in New Rules of Lifting for Women. It's great! I'm on Stage 3 of 7. Check it out.

go3gurl2go1

I can see the benefits of starting with machines to learn how to lift and develope lifting techniques. I grew up in a small town and our high school didn't have very many machines (leg press and lat pull down machine..if I can recall lol), so I took a girls' conditioning class and learned how to lift on free weights. I recently went to my friend's college gym and they have a ton of machines on the top floor and free weights on the bottom. I got bored and frustrated with some of the machines, so I went down to lift down stairs. SO much better However, I was the only girl down there, so I can see newbies are intimidated in trying the free weights with all these huge guys and athletes around...I did the lifts I wanted to get in, then booked it upstairs lol!

jackaroo21

going to try some deadlifts and squats today