Lifting Heavy on Weight Machines?

Bump.
I'd like opinions on this as well

I don't see why you couldn't. Weights are weights, whether they're machine assisted or not. So, I'd get a good program and follow it. Jamie Eason's Live Fit trainer use a lot of machine exercises, I think. You could always do some swaps for freeweight stuff as well.

Interesting topic... BUMP

I've been using the machines for a little over a month (3-4x each week) and I'm really liking my results. I'm sure the free weights would give even better results, but for now this is what I've got access to.

I haven't been following any specific plan, like 5x5 or New Rules, etc. I just do 3 or 4 sets of 10-12 reps and increase the weight at least once each week. I still do at least 30 minutes of cardio every session and on days I don't hit the weight machines, I do 45 minutes of cardio.

I haven't lost any weight on the scale, but I've lost an inch off of my hips and another inch off my waist since starting a month ago. Today I was trying on pants and got into a size 12. It was so tight I couldn't breath and I think I heard the fabric crying, but the fact that I could even get it up over my hips and buttoned was huge. I haven't fit smaller then a 14 in my entire adult life. So yeah, I like the machines. :-)

Same basic concepts apply.

Low rep/high mass(volume) for size (hypertrophy)
Higher reps with a little less volume for definition and endurance.

It all depends on your goals.

Also, when it comes to injured wrists and such, you may want to start with lower weights (when the injured part can sustain it) and build from there... Remember "Lifting heavy" is relative... What is heavy for me may be lifting light for you... Progress is what you are ultimately looking for.

Just my personal opinion, but I think body weight exercises would be better for you than machine weights. Isolation can cause more injury to your already hurt knees and wrists. The reason why people suggest not using those machines is because they force the body to work in unnatural paths of movement and can cause further injury.

Body weight exercises can be modified to increase and decrease difficulty and they still work out muscles in groups. I've read TONS of posts from people that have improved their injured body parts' function and mobility due to use of free weights. Unless you've had a doctor tell you specifically not to use your knees or wrists I think starting with modified body weight and working up to increasing difficulty would be your best bet. The best part: there are a bunch of free programs available on YouTube!!

This is not a bad idea if knees are the problem.

The leg extension machine is a bad idea if your knees are wonky - your range of motion is constrained so your knees take most of the torque.

Hamstring curl machine's not as bad, in my experience.

Check the exrx directory for other things you can do in the gym. Check all first with your doc or Physical Therapist (if they're interested/any good).

My issue is an ankle. I do a mix of

- bodyweight stuff. I do squats and lunges, but I modify them to cause less strain where it hurts. In my case that means feet are closer together, and I stay out of the extreme ends of the range of motion.

- ham curl (machine)

- glute-ham raise - i think this is what it is, maybe it's the reverse one - there's essentially a table with hand grips that I lie on, face forward, and I hinge at my hips, bringing the torso downwards and back up. Knees aren't involved. Can make it harder by holding a dumbbell or kettlebell.

- lots of stuff on the cable machine, only your imagination can limit you. Strap around an area maybe just above the knee, and have at it with leg raises and kicks. (Not official advice: that's just what I do.)

- the single-leg romanian deadlift does not ask you to bend your knees significantly. The standing/strained leg is straight, the other can be held at a comfortable angle.

Most of those hit your back stuff - hams, glutes.

Quads are involved in really most cardio activities, even swimming. Maybe see what you can get out of those. Walking, maybe? Working up to an incline?

I think machines can totally be useful. The only thing is, they do constrain your movement, so your modifications have to work within that.

Azdak had a really great post on just this, recently, will try to find it.

this was it!

http://www.myfitnesspal.com/topics/show/1015100-heavy-lifting-always-the-best

edit: you'll want to check with someone qualified, but my intuition is that trying to emulate 5x5 on machines might not be ideal.

If you know you have vulnerabilities, I think it is a good idea to always use the limits of pain, and your subjective sense of exertion, to define your rep ranges, on a workout by workout basis.

Give yourself enough time for recovery, too, and eat to fuel your workouts.

Some people use straps for wrists, I don't know about that, seems like there's room for further unintended wonkiness. Maybe a brace would trick you into staying conscious of form.

But in answer to your direct question, I think machines *generally* are fine, but, read about each machine you intend to use, and check it against your abilities & limitations.

I have had great results with weighted machines. That leg press is my ***** 3 times a week. Although I will agree with others that you get better results from free weight as you can taylor your workouts much better and hit more muscle groups. But don't dismiss the weighted machines, they are beneficial.

Free weights, yes - they are better as they force you to use more muscle groups. But, they are not an option for everyone - confidence, injury, disability etc.

I started off going to the gym using only weight machines because I had no confidence in my ability to use free weights. I still use some weight machines. My time using certain weight machines gave me the ability to then progress to free weights probably easier than had I started with free weights to start off with - I have mild joint problems and strengthening the muscles around those joints have improved my mobility.

Using a weight machine, like AnvilHead, is better than not using weights at all. :bigsmile:

If you have bad knees for the love of God or any equivalent word, don't squat in the Smith Machine, and don't do leg extension machine.

In lieu of going off on one of my usual rants, considering I think machines are WAAAAY more dangerous than free weights, I will just say that machines suck. The main reason is because you can move the weight regardless of whether or not you need to, and you will move it in a fixed position that is GUARANTEED not to be YOUR optimal path. The problem with the fitness industry is that none of this is a game, but the industry will have you believe that much of it is. Setting yourself up for bad movement patterns/habits/engrams could further exacerbate a problem or weakness. A muscle will always respond to resistance, but just making a muscle stronger is not always the best thing especially for someone who already has a problem with a joint.

And I don't believe in "something is better than nothing" But I'll touch on that later.