Gym Weight Machines - thoughts/advice please?
soniak78
Posts: 74 Member
Right, I do not like the free weights area of the gym, yet I know the advice would be to go there - i won't. So the next best thing are the weight machines.
When I research programs, it recommends that I do 'upper body' and 'lower body' days. However, due to work commitments, I can only attend the gym 3 times a week.
Therefore, I propose that I use the machines 3 x a week and do a full body program. Does this sound viable?
Another random thing: I like the look of strong lift 5x5 program and I do have the kit to do it at home, but I don't like the bench press move.
When I research programs, it recommends that I do 'upper body' and 'lower body' days. However, due to work commitments, I can only attend the gym 3 times a week.
Therefore, I propose that I use the machines 3 x a week and do a full body program. Does this sound viable?
Another random thing: I like the look of strong lift 5x5 program and I do have the kit to do it at home, but I don't like the bench press move.
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Replies
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I can't comment on the machines...
I do the SL program at home but I have to ask why don't you like Benching????0 -
I split mine to upper, lower and core. Just a thought. Though full body 3x a week is great for a beginner to strength training! Also, I love 5x5's, tho admittedly don't follow it correctly - but it can be done with any strength excercise. I'm not a fan of benching either but I started using 2 dumbbells instead of the bar and now I don't mind it! Plus it works all those accessory muscles to keep the dumbbells stable!0
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I think it's because I don't have any upper body strength - that comment was a stupid one to make as I obviously need to work on it. Maybe I should start the program at home.0
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Yes, a full body machine program three days a week will help. It's not optimal but something you actually will do is better than the perfect program that you skip. When you get more confident, then look into a 5x5 program.0
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I think it's because I don't have any upper body strength - that comment was a stupid one to make as I obviously need to work on it. Maybe I should start the program at home.
Just a personal motto but if I hate it, it's probably bc I'm weak there and need to work on it. Just a thought that might help push!
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I too gym it 3 times a week. Currently doing c25k as my warm up & cardio then
one day lower, next upper & abs. The third day I mix up & do a bit of both.
Ps my upper arm strength is atrocious!!! Sometimes not even worth putting a weight on there! (& yes I move the pin when I'm done as I'm embarrassed by what I can't press!)0 -
If you are just starting out then I think 3x a week full body training would be good. It will give yourself a chance to get comfortable with the machines and see what you like and don't like. Also, it will let you know if your body can handle a 3x a week full body cycle. As for the question about using machines vs. dumbbells/bar bells it really comes down to what you feel comfortable with. With machines you are isolating that particular muscle and the other is using compound movements i.e. (using stabilizer muscles). My advice is try everything and do what you like for each muscle group. Good luck and have fun. 0
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Just looked at your profile and obviously you are not a beginner so take my post for what it's worth:)0
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Just looked at your profile and obviously you are not a beginner so take my post for what it's worth:)
This has prompted me to update my profile lol - it was seriously out of date.
I'd call myself a beginner - I tried NROLFW and it lasted 2 months lol
COMMITMENT is my first big step, MAINTAINABLE is the second!0 -
This has prompted me to update my profile lol - it was seriously out of date.
I'd call myself a beginner - I tried NROLFW and it lasted 2 months lol
COMMITMENT is my first big step, MAINTAINABLE is the second!
[/quote]
haha you look pretty "fit" in your pic but yes commit to 3 times week for a least a hour and after a month you will know what weights/machines you like and don't like. 0 -
Right, I do not like the free weights area of the gym, yet I know the advice would be to go there - i won't. So the next best thing are the weight machines.
When I research programs, it recommends that I do 'upper body' and 'lower body' days. However, due to work commitments, I can only attend the gym 3 times a week.
Therefore, I propose that I use the machines 3 x a week and do a full body program. Does this sound viable?
Another random thing: I like the look of strong lift 5x5 program and I do have the kit to do it at home, but I don't like the bench press move.
I don't think StrongLifts is suited to weight machines. It focuses on doing full-body, compound exercises, using barbells. You could get by with dumbbells for a little while, but eventually you'd have to bite the bullet and head into the free weight section. It can be done at home, if you have the proper equipment. As for being too weak to bench press, that's the purpose of doing it - to get stronger!!!
Luckily, SL isn't the only game in town. I'm sure someone can recommend a program that would focus on the weight machines. I think you should decide what exactly your goals are, before you decide on a program.0 -
Usually, if there is something that I don't like (bench press for me too), I try to do it more because as another poster mentioned, thats probably what I need to work on. So, just this week I added a second day of bench press into my weekly routine.
As for doing upper/lower body splits, thats fine even if you are only getting to the gym 3 times a week. Actually, I rarely think of gym time as X times per week, but rather in rest days.. so Gym day, Rest day, Gym day, etc.. When you don't "lock" yourself into a "Monday is chest day" mindset, you have a lot more flexibility to do your own program even when life gets in the way. So, just alternate between upper and lower body each time you get into the gym.
If you want to try yet another idea, you could do a 3 Day split.. something like Day 1 - Chest/Triceps/Shoulders; Day 2 - Back, Biceps, Traps, and Day 3 - Legs.. throwing Abs or calves every other workout.
To end - a full-body workout is great for beginners (or people that have uncertain gym schedules)! Thats what I've started my wife on.. She'll continue with that for another month or so before moving onto something like Stronglifts or some other routine I decide to design for her.0 -
Usually, if there is something that I don't like (bench press for me too), I try to do it more because as another poster mentioned, thats probably what I need to work on. So, just this week I added a second day of bench press into my weekly routine.
As for doing upper/lower body splits, thats fine even if you are only getting to the gym 3 times a week. Actually, I rarely think of gym time as X times per week, but rather in rest days.. so Gym day, Rest day, Gym day, etc.. When you don't "lock" yourself into a "Monday is chest day" mindset, you have a lot more flexibility to do your own program even when life gets in the way. So, just alternate between upper and lower body each time you get into the gym.
If you want to try yet another idea, you could do a 3 Day split.. something like Day 1 - Chest/Triceps/Shoulders; Day 2 - Back, Biceps, Traps, and Day 3 - Legs.. throwing Abs or calves every other workout.
To end - a full-body workout is great for beginners (or people that have uncertain gym schedules)! Thats what I've started my wife on.. She'll continue with that for another month or so before moving onto something like Stronglifts or some other routine I decide to design for her.
Thank you. I've found this useful.0 -
Usually, if there is something that I don't like (bench press for me too), I try to do it more because as another poster mentioned, thats probably what I need to work on. So, just this week I added a second day of bench press into my weekly routine.
As for doing upper/lower body splits, thats fine even if you are only getting to the gym 3 times a week. Actually, I rarely think of gym time as X times per week, but rather in rest days.. so Gym day, Rest day, Gym day, etc.. When you don't "lock" yourself into a "Monday is chest day" mindset, you have a lot more flexibility to do your own program even when life gets in the way. So, just alternate between upper and lower body each time you get into the gym.
If you want to try yet another idea, you could do a 3 Day split.. something like Day 1 - Chest/Triceps/Shoulders; Day 2 - Back, Biceps, Traps, and Day 3 - Legs.. throwing Abs or calves every other workout.
To end - a full-body workout is great for beginners (or people that have uncertain gym schedules)! Thats what I've started my wife on.. She'll continue with that for another month or so before moving onto something like Stronglifts or some other routine I decide to design for her.
How many excercises should I do with each of the muscle groups, for example, traps. Can I do 5x5 cable row and dumbbell shrug or do I just stick to one exercise with the one muscle group?0 -
If you are doing full body, you can stick with one exercise per muscle unless you have something specific you need to work on. In a split routine, you can get away with doing multiple exercises because that will be the only time that week that muscle will be worked... Make sense? Let me know if you have any more questions.0
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If you are doing full body, you can stick with one exercise per muscle unless you have something specific you need to work on. In a split routine, you can get away with doing multiple exercises because that will be the only time that week that muscle will be worked... Make sense? Let me know if you have any more questions.
I'm going to start split days like you suggested, it makes sense and then I have the flexibility to go to the gym on multiple days without a rest day, if that ever happens. Say if it's a Day 1, like you said, could I do:
3 sets of 10
Chest exercise
Triceps excercise
Shoulders
Then repeat with another 3 sets of 10 of different excercises with those muscle groups?0 -
I'm not a fitness expert by any means.. but back in the day I weighed 160 lbs. and got down to 125 lbs. What did I do? I went to the gym every day (one rest day) and did full body on the weight machines. I also did cardio. I was in the BEST shape of my life. I rarely was sore or felt like crap and didn't get bulky. I was lean.
So.. I did it and didn't die. Of course here I am 100+ lbs more, but that's completely unrelated......0 -
Before I answer, can you tell me how many of what barbell/dumbells and what other equipment you have? I'll see if I can put together a little routine for you to try out..0
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Before I answer, can you tell me how many of what barbell/dumbells and what other equipment you have? I'll see if I can put together a little routine for you to try out..
My dumbells can go up to any weight as I have a barbell and squat racks too but no room on my house to use it. At the gym there are many machines for each group. I'll dare go in the free weights area to use the dumbells, but the smiths machine and barbells there are a no no. I have a bench at home also. Any help/advice would be gratefully recieved ????0 -
Also, how much time to you expect to have for each gym session.. and lastly (but perhaps most importantly), what exactly are your gym time/fitness goals?0
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I'm not a fitness expert by any means.. but back in the day I weighed 160 lbs. and got down to 125 lbs. What did I do? I went to the gym every day (one rest day) and did full body on the weight machines. I also did cardio. I was in the BEST shape of my life. I rarely was sore or felt like crap and didn't get bulky. I was lean.
So.. I did it and didn't die. Of course here I am 100+ lbs more, but that's completely unrelated......
Ah cool0 -
Also, how much time to you expect to have for each gym session.. and lastly (but perhaps most importantly), what exactly are your gym time/fitness goals?
I want to build muscle and loose body fat, especially around my mid drift. I can give a minimum of 3 sessions of 1 hour plus at the gym a week. I could do mini workouts at home but find it hard to get motivated and 'cheat' when I try and workout at home.0 -
ok, so mostly gym work. I'm going to give you one of the routines that I used to use for myself (with a few modifications) I know that there are going to be things on there that either you aren't familiar with or aren't comfortable with. Let me know what those things are, and I will then offer alternatives... For my personal curiosity and if you are willing, please also tell me why you are uncomfortable with those exercises..
Chest/Triceps/Shoulders
Barbell Bench Press
Dumbbell Incline Bench Press
Cable Tricep Extension
Dumbbell Shoulder Press
Dumbbell Bent Over Delt Raise
Back/Biceps/Traps
Barbell Deadlift
Lat Pulldown
Seated Row
Preacher Curl
Dumbbell Shrugs
Legs
Barbell Squat
Leg Extensions
Leg Curl
Calf Press (on Leg Machine)
Seated Calf Raise
You could do Abs on nearly every workout if you choose, especially if you have rest days between workouts.0 -
ok, so mostly gym work. I'm going to give you one of the routines that I used to use for myself (with a few modifications) I know that there are going to be things on there that either you aren't familiar with or aren't comfortable with. Let me know what those things are, and I will then offer alternatives... For my personal curiosity and if you are willing, please also tell me why you are uncomfortable with those exercises..
Chest/Triceps/Shoulders
Barbell Bench Press
Dumbbell Incline Bench Press
Cable Tricep Extension
Dumbbell Shoulder Press
Dumbbell Bent Over Delt Raise
Back/Biceps/Traps
Barbell Deadlift
Lat Pulldown
Seated Row
Preacher Curl
Dumbbell Shrugs
Legs
Barbell Squat
Leg Extensions
Leg Curl
Calf Press (on Leg Machine)
Seated Calf Raise
You could do Abs on nearly every workout if you choose, especially if you have rest days between workouts.
Thank you. I'm off to body builders website to swat up on what some of them are.
Your help has been much appreciated! This workout starts tomorrow!0 -
I also want to note that you should be doing a warm-up before each workout.. Personally, I like to get an overall general warm-up by doing a slow-moderate walk/jog on the treadmill for about 5 mins, then move on to exercise specific warm-up. This is especially important when you are lifting heavier weights.
Using the first workout exercise as an example, lets say I plan on doing 125 lbs x 10 for my bench press sets..
5 mins treadmill/elliptical warm-up. Then, 8 reps with the bar only (45lbs), 4 reps with 75lbs, 2 reps with 100.. then you can move into your "working sets".
Basically, its very important to get the blood flowing and increase mobility in the muscles that you are about to work out to prevent injury, particularly the first exercise of the day which tends to be the heaviest.0 -
So, how did things go??0
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