A few questions.
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A few questions. - 7/21/2006 8:43:51 AM
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Christophorus
Posts: 14
Joined: 7/12/2006
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Greetings.
I've just started and I've some questions.
First of all does something like that :
work just as barbell bench press would? I'm training on something similiar, with a longer bench.
And is that sort of exercise all I really need to do?
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RE: A few questions. - 7/21/2006 8:47:15 AM
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scottie
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ya a thing liek taht work almost like a bench basically, works the pertorals and shoulders, same as a normal bench press
(in reply to Christophorus)
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RE: A few questions. - 7/21/2006 10:20:57 AM
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gambitbullet
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are you only working your chest out
you should do all your body
_____________________________
In Spain for 8 months, il try and check in, with my progress
(in reply to scottie)
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RE: A few questions. - 7/21/2006 10:25:34 AM
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Christophorus
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Actually, I thought it would work on my whole body, more or less.
What do you suggest then?
(in reply to gambitbullet)
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RE: A few questions. - 7/21/2006 10:44:58 AM
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weston
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un like normal bench presses that does not work out your stabilizer muslces because you arn't holding the weight youa re pushing against somthing does that make sense?
_____________________________
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Current
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5"7
18 years old
"Success is not the result of spontaneous combustion. You must set your self on fire."
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- Lance Armstrong"
(in reply to Christophorus)
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RE: A few questions. - 7/21/2006 12:31:48 PM
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Letshavesome
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yeah this is true. Using fix machines does not work out the stabilising muscle. This is because no movement is allowed to sway side to side e.g. if one side if stronger then the other using free weights, then that side will push first. It also means your working out both sides of the pecs more effectively.
Whereas, with the fix machine, if you push more on one side, the other side doesn't have to compensate for this as the handles are fixed and both move at the same time (if this makes sense).
Using fix machines would be good for beginners and then move onto free weights if possible.
thanks
James
(in reply to weston)
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RE: A few questions. - 7/21/2006 1:26:04 PM
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Christophorus
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Then I'm wasting my time?
(in reply to Letshavesome)
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RE: A few questions. - 8/4/2006 1:02:06 PM
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Christophorus
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Hey,
Un update :
Here's my current program :
I work out 3 times a week - monday, wednesday and friday for about an hour.
1.Warmup for about 5 minutes (by the way, do you have any pointers on how to do it properly? How about this site : http://www.netfit.co.uk/stretching.htm ? )
2.Fixed Machine Press - currently 5 reps, 8 sets of 70 pounds (I do it like that : start with 5 reps, 7 reps next week and then 15 pounds more another week - both with this and leg press)
3. Rest for about 1 minute, then do the leg press - currently 220 pounds and 7 reps, 8 sets.
4. Rest for one minute and do 10 crunches on a bench that is upwards ( I hope you'll understand what I mean :) and then back to the bench press and so on.
I find it that I can gradually increase the weight, even if I couldn't lift it two weeks earlier.
And another thing : I keep my head up when doing the bench press, is that okay?
(in reply to Christophorus)
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RE: A few questions. - 8/4/2006 1:05:19 PM
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gambitbullet
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what about your arms, shoulder,back and calves
you should invest in some dumbells aswell
then you would be able to do a full workout
_____________________________
In Spain for 8 months, il try and check in, with my progress
(in reply to Christophorus)
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RE: A few questions. - 8/4/2006 1:09:44 PM
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Christophorus
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Well, which other excersises I should be doing then? I already find that I don't have time to rest and an hour goes by quick.
By the way, is the rest of my program okay?
(in reply to gambitbullet)
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RE: A few questions. - 8/4/2006 1:24:37 PM
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gambitbullet
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well i would recomend 3 x 10 or 4 x 8 for your chest
2 min max rest in between sets and only do your chest and legs once a week so that they can rest
muscle is built while your resting not while your working out,more rest better gains.
here is a sample workout i would suggest
monday chest and biceps
tuesday rest
wednesday back and biceps
thursday rest
friday legs and shoulder
weekend off
for your chest do flat and incline
squats an there own are ok if like me you dont have big legs
for your shoulders i recomend military press lateral raises upright rows reverse flys
for your triceps overhead tricep extension kickbacks (if you have the equipment dips aswell)
back overhead pull overs dumbell rowbacks deadlifts ,i really think the gym is the best for your back its to hard to do at home you need the machines
hope that helps
_____________________________
In Spain for 8 months, il try and check in, with my progress
(in reply to Christophorus)
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RE: A few questions. - 8/4/2006 1:29:29 PM
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cpl
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Okay, here's an idea of what a well rounded program can look like.
Monday- Chest
Flat bench, incline bench, decline bench
Tuesday- Legs
Squats, stiff leg deadlifts, calf raises
Wednesday- Shoulders, abs
Standing military press, side lateral raises, shrugs
Weighted crunches, hanging knee raises, cable crunches.
Thursday- Back
Deadlifts, bent over rows, pullups
Friday- Arms
Standing barbell curls, reverse curls, alternating dumbbell curls
Close grip bench press, triceps pressdowns, skullcrushers
you'll notice there are three exercises listed for each major muscle group- You should do three or four sets for each exercise. Rest two to three minutes between sets. the reason you're only working each muscle once a week is because muscle needs a lot of time to fully recover and rebuild- It's not just a matter of if you feel ready for another workout or not.
Also, for each exercise, you should use an amount of weight you can only do eight to ten reps with on your first set or so to make sure you're challenging your muscles.
Machines, as the other have said, aren't as good as free weights beceause you have to stabilize the free weights with more muscle- But that doesn't mean machines are useless. If that's what you've got to work with, fine- You'll still see nice results.
(in reply to Christophorus)
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RE: A few questions. - 8/5/2006 2:15:39 AM
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Christophorus
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Well, thanks for all the help. There are some problems, however.
1. I can work out only 3 times a week.
2. The gym I'm using has rather limited choice of exercises (I'm alone there, however, which is a big plus)
3. Doesn't the fixed machine press work on the arms too?
4. I do not want to look like a bodybuilder :P
And just so you know, I'm following pointers given by Sean Nalewanyj - Anyone know him?
(in reply to cpl)
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RE: A few questions. - 8/5/2006 4:01:50 AM
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cpl
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The bench machine will work parts of your arms, only to a certain extent. The triceps and delts will get a bit of a workout, but you'll still need something to hit your biceps if you want to have nice looking arms.
The routine that Gambitbullet posted has you working out just three days a week.
Which exercises does this gym have?
Never heard of Sean. What sort of pointers is he giving you?
(in reply to Christophorus)
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RE: A few questions. - 8/5/2006 4:19:26 AM
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cpl
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Just Googled Sean- Very impressive!
Also surprised to see that Marc David interviewed him for freedomfly.net- I gotta check that site out more.
He's definitely an inspirational guy, and makes all the sense in the world with his advice- Plain and simple, no secrets, just common sense and hard work. So what advice of his are you following? Working out for three times a week, what else?
(in reply to cpl)
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RE: A few questions. - 8/5/2006 4:28:50 AM
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Christophorus
Posts: 14
Joined: 7/12/2006
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Well, other things would be :
1. 5-7 reps
2. About 8 sets (1 hour or so)
3. Training to the point of muscular failure
4. Focus on exercises which allow me to train more than one muscle group.
5. And most important - increase either weight or reps each week (I do 2 more reps next week and then increase weight by 15 pounds).
6. Good diet - eating 6 times a day.
7. Train alone, with no distractions :)
Well, that's about it I think.
(in reply to cpl)
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RE: A few questions. - 8/5/2006 6:13:59 AM
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gzinkl
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From: Chicago, IL
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quote:
ORIGINAL: Christophorus
Then I'm wasting my time?
You're not necessarily wasting your time. The worked muscles will get stronger, but like others have already noted, machines don't engage the stabilizer muscles.
Machines are good to help you get your muscles used to the exercise. But for maximum benefit, after a couple of weeks, go to some free weights. You'll be surprised, you might have to decrease the weight you were doing before until the stabilizers catch up.
I've wondered if there has ever been a (decent) study on muscle functionality when the muscles were built using free weights/bodyweight vs. machines. . .My guess is that the machine-built muscle guys would suffer injuries more frequently . . .
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(in reply to Christophorus)
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RE: A few questions. - 8/9/2006 2:18:05 AM
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Christophorus
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Joined: 7/12/2006
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Guys, to quote Sean :
"2) I want to dramatically increase my arm size. What are the most effective lifts for accomplishing this?
There is no such thing as a "magic" arm exercise that will yield incredible gains. Arms really don't require a lot of direct work because they get hit very hard in all of your basic chest and back exercises. The key to gaining arm size is to increase your overall size. You should be devoting most of your energy into your larger muscle groups like your chest, back and legs. Your arms will grow along with the increased poundages in your compound lifts (heavy presses, dips, rows, overhead presses, rows, chins etc).
Obviously you won't find 18-inch arms on a 160-pound bodybuilder. Some arm work is necessary, just not very much. Don't worry about getting fancy in the gym and instead focus on basic, proven lifts. Barbell curls, dumbbell curls, cable pushdowns and close grip benches should be the cornerstone of your arm workouts."
What do you say?
(in reply to gzinkl)
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RE: A few questions. - 8/9/2006 2:21:42 AM
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Christophorus
Posts: 14
Joined: 7/12/2006
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And by the way, I'll check every possible exercise this gym might have today, just to be sure, and give you a list.
(in reply to Christophorus)
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RE: A few questions. - 9/1/2006 8:17:32 AM
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Christophorus
Posts: 14
Joined: 7/12/2006
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An update :
Currently I do (8 sets, 5-7 reps of everything, start with 5, 7 reps another week then increase the weight system)
-5x8 110 pounds bench press (fixed machine)
-5x8 286 leg press (Actually, I think it's Seated Calf press, not sure here)
-7x8 crunches (on a bench that is pointing upwards [45 degrees], by the way, is there any other benefit, besides being harder, for using it?)
The effects thus fur:
-About 8 pounds more weight
-Chest nicely developed, along with triceps and delts.
-As you've predicted, my biceps didn't improve much, almost none improvement here
-As for legs - I don't see the improvement, but I feel it.
-I feel bigger, stronger and way more confident 
I'll contine with my program until october (3 times a week), then I'll probably visit the gym only once per week, maybe twice.
As for the list of exercises :
-Fixed Machine Press
-Overhead press (also a machine)
-leg press
-Captain's chair
-bench for upward crunches (don't know the specific name, if there is one)
-cable preacher curl
-Tricep Push Downs
- I don't know the name of that one, but basically you need to extend your knees to lift the weight (which is on the cable)
That's about it, I think.
I think I really should start exercising my biceps, any ideas? Please have the limitations of my gym in mind :)
(in reply to Christophorus)
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