20.02.2014

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Machines are the safest muscle builders ever created, and in some cases, they serve as the best means of isolating certain muscles. This article is targeted to those looking to build muscle and lose fat with the exclusive use of machines.
Incline Press Building massive upper pectorals is a difficult task for many, and this machine was designed to help those individuals break through that plateau and blast their pectorals. Vertical Press Tearing a pectoral muscle is becoming more common among bodybuilders with exercises such as the barbell bench press.
Lat Pulldown A safe and effective way to train the latissimus dorsi muscles is with this machine. Seated Overhead Press Performing heavy barbell shoulder presses without a spotter can be risky on your rotator cuff muscles. Seated Lateral Raise Everyone knows that strict form provides best results, and with this machine, you can exclude using momentum and focus on isolating the side delts.
Preacher Curl Isolating the bicep muscles, especially the long head, has never been so simple.
Triceps Extensions This machine is designed to build and separate the triceps lateral, long and medial heads simultaneously. Leg Extension If you lack separation between the quadriceps, then you need to utilize this machine.
Leg Press This machine builds mass in the quadriceps and takes pressure off the spinal erectors of the lower back. Lying Leg Curl This machine is arguably the best hamstrings builder and provides a great pump when performed for 15-to-20 reps.
Seated Calf Toe Press This machine builds and defines the calf muscles, which consist of the gastrocnemius and the soleus. Abdominal Crunch Thanks to this machine, building 6-pack abs has never been so simple, all the while increasing core strength. Lower Back Extension Most people overlook lower back training, then they complain about lower back pain and lack of core strength. Many bodybuilders prefer lifting plates and putting them on machines, as it provides extra strength and muscle. Incline Press This machine is an exact replica of the regular incline press, except the exclusion of a barbell, an inclusion of handles and a decrease in injury. Vertical Press This machine targets the middle and lower pectorals, which are the most massive areas of the chest muscles.
Biceps Curl This machine is excellent for beginner and advanced bodybuilders, as it provides a full range of motion and superb isolation to both biceps heads. Triceps Extensions This machine provides independent arm movement which is a vital for balance and symmetry between the triceps muscles. Leg Extension This machine should be used first in your quadriceps workouts, as it will warm-up all four quad muscles. Incline Leg Press This is the real quadriceps mass builder, and it's recommended you use maximum weight to stimulate maximum growth. Seated Calf Raise Since calf training usually consists of machine only exercises, you can rest assured that all bodybuilders use this machine. Smith Machine This popular machine is found in nearly every gym, and can provide a full body workout.
TreadClimber Many people prefer walking over running, which is why this revolutionary machine was created.
Stairmaster There has never been an easier way to train your cardiovascular system than with a Stairmaster machine, which duplicates walking up stairs. Exercise Bike This form of cardio is a great intensity booster and tends to be a fun activity.
The machines listed in the first section will be used, however, I have given you the option of choosing between stack and plate loaded machines. 3 sets per exercise will be sufficient for muscle growth, but I recommend you begin each exercise with a warm-up set consisting of 15-to-30 reps. The first set for upper body muscles consists of 12 reps, and each set's reps thereafter gets reduced by 4. When performing chest exercises, stick your chest out, squeeze your shoulder blades together and squeeze your chest on each rep.
When performing smith machine squats, go through the full range of motion and you can even pause for a couple of seconds on the bottom part of the movement.
I recommend you warm-up and stretch for 5-to-10 minutes as part of your pre-workout routine.
On Tuesdays and Fridays, perform cardio for 30-to-60 minutes on any of the cardio machines that were listed in the first section of this article. Don't neglect cardio, since it train your cardiovascular system, increases aerobic endurance, and decreases fat. Your diet is arguably the most critical factor that determines both performance and results, which is why I chose to include this section. Each day, you should eat small meals every two to hours, and drink plenty of water throughout the day. As you can see in the workout split, there are two off days that you need to take advantage of. Complete Isolation Unlike most free weight exercises, machines provide complete isolation in almost each exercise.
Correct Form Machines force you to use correct form in all exercises, which is necessary for maximal muscle growth. Decreased Risk Of Injury If there was one reason to choose machines over free weights, it has to be because of the reduced risk of injury. No Need For A Spotter When you reach failure on a machine, all you need to do is let go of the handles, so there's no need for a spotter. Quicker Workouts Unless you choose to train with plate loaded machines, your workouts will be quicker since you won't be moving plates on and off the machines. My favorite machine exercise is the rear delt fly, because it has helped me build my lagging rear deltoid muscle.
I prefer using a grip where my palms face away from one another, as it helps further isolate my rear delts. Although machines are very effective, free weights are the best in terms of building both muscle and strength. Machines are safer and provide better isolation, while free weights run a greater risk of injury. As you can see, both free weights and machines have positives and negatives, so combining both is best.
Although most of my workouts consist of free weights, I use machines on leg workouts because I can't efficiently train my quadriceps and hamstrings without exercises like leg extensions and leg curls. Well, you've know learned everything about machines, including the best all-machine workout and the benefits of machines. Machines have been growing in popularity in workout routines as an addition or even a replacement for free weights.
Others feel safer with using machines than free weights because they are not holding the actual weight themselves. For whatever reason people use machines, they do have their advantages, and knowing these advantages will further your weightlifting progress and help to enhance your routines.


The best all-machine workout would be a one that targets every body part and works it with maximum exertion.
A set of warm-up exercises should be done with any exercise where weight is used in order to stretch the muscles and increase blood flow to them, thus preventing injuries. The amount of weight used on a set should be the highest amount of weight possible while doing the recommended amount of reps.
As with any routine, the proper nutrition is required to feed your body the nutrients it needs to properly repair itself and build muscle after a workout.
Creatine is a widely popular and recommended supplement to take, along with a post workout protein shake. Healthy fats are required in a bodybuilding diet because they aid in maintaining healthy hair and skin, promoting healthy cell function, function in energy storage and vitamins A, D, E, and K can only be digested and used by the body in the combination with fats.
At least 1 gram of protein per pound of bodyweight is recommended for a weightlifting routine, protein aids in the building and repairing of your muscles. The right amount of sleep is also needed, 7-8 straight hours is required to repair your muscles adequately and for your CNS (Central Nervous System) to recover. Also avoid drinking anything two hours before you go to sleep, use the bathroom right before bedtime, cut out all lights in the room, loosen and relieve any pressure you may have on your bladder before bed, do not take a nap in the day and relax yourself, as to not worry about any days' events. With free weights, you are limited to only doing exercises that is natural for your body to support and additional racks (power, squat racks) are required to hold the weight and place it on when done with the exercise. While using your bodyweight, you are limited to the exercises by how you can position your body, and also are limited to using only your bodyweight for the exercises.
Cables are a close 2nd to machines' versatility; however they often are harder to find in gyms than machines. Eliminates the need for a spotter which is great for the people who do not have a workout partner.
Speeds up the workouts because there is no need to remove and add heavy plates every time you want to change the weight. All of the weight is on the machine already, and it is changeable with the simple moving of a pin. Often to achieve the same workout on free weights or cables you must place yourself in an unnatural position during an exercise. I feel that triceps are often some of the most worked muscles yet the least efficiently hit out of all the muscles. And in my opinion at least, I did not see or feel a great improvement from those exercises.
So I researched and made a change, and now my favorite machine exercise by far is the smith machine close-grip bench press (SM-CGBP).
The advantage of doing close-grip bench on the Smith machine is the ability to use a no thumb grip and not having to worry about not being able to rack the weight if it gets too heavy. Another benefit from doing SM-CGBP is it is one of the best tricep exercises in terms of elbow comfort.
Also with the Smith machine, there is no need to balance the weight, which can be very difficult when holding a barbell with a close grip.
Since the machine holds the weight for you, there is no need in having to spend energy balancing a bar, thus enabling you to use more weight to stimulate the muscle. In order to stimulate certain muscles using free weights, you have to place your body and weights in awkward positions, such as barbell tricep extensions. Adding another 60 pounds is as quick as pulling a pin out and placing it in a different hole. To perform the machine pullover, first set the seat on the machine so that your shoulders line up with the machine’s axis.
Variations in roman chair design will result in differences in achilles tendonitis treatment exercises level. Most roman chair designs allow for size adjustments back exercises machine others allow for difficulty level adjustments.
Now let's use the six factors to compare and contrast the differences of roman chairs that we have selected in the chart below. With the loaded bar on the floor, stand close to the bar with your feet a little narrower than shoulder width apart. Detailed explanations of the most effective machines are included, along with the best all-machine workout. Well, this machine eliminates problems like these and serves as an efficient deltoid exercise. Changing foot positions shifts the work from the biceps femoris to the semimembranosous and semitendinosus. At the end of the movement when you squeeze your shoulder blades together, your rhomboids and trapezius muscles are also involved. Since this is a bent leg exercise, most of the tension is placed on the soleus, although the gastrocnemius is also involved. You can literally perform every major exercise on this machine, from bench presses to squats. The foot pedals track the natural movement of the foot throughout the entire range of motion, which tends to be comfortable. If you choose to create your own workout or tweak the one below, then you will need to follow these guidelines. The warm-up set highly determines the muscle pump you obtain, since it gets blood flowing to the targeted muscle.
You can make 50 pounds feel heavy if you contract your pecs on each rep and go through the full range of motion, so don't limit yourself. Too many people use their biceps and forearms more than their back, then complain about not having a V-Taper.
There is no point in using heavy weight and going through quarter movements, unless you plan to get hurt. Cardio also benefits your workouts, since it improves blood flow and increases muscle pumps.
Some machine exercises even have a longer range of motion than free weights, which is better for muscle growth.
It can take weeks for an individual to learn correct form with free weights, but machines eliminate that problem. Machines move along a certain plane which you can easily control, while free weights can move in any direction and lead to a muscle tear or a severe injury. On the other hand, unless you have a spotter when using free weights, you run the risk of dropping the weights on yourself and getting injured. This can decrease your chances of overtraining and you will have more time to enjoy other aspects of your life. My front and side delts were overpowering my rear delts, and this exercise resolved the problem.
I use a full range of motion while squeezing my shoulder blades together on each rep, to involve additional muscles such as the traps and rhomboids. Eventually this problem was corrected and as of this day, I still include this exercise on each shoulder workout to maintain good posture and balanced delts. Try the workout or at least include some machine exercises, and hopefully it will help you reach your goals.
Some people new to bodybuilding incorporate machines in their workout because they look more like "beginner equipment" more so than free weights.


Then there are those that use machines because the exercises are already apparent on the machines, they do not know how to use free weights. You should always try to increase the weight when working out in order to make the most progress in muscle growth. Working out over an hour is believed to be disadvantageous to your muscles, causing them to enter a catabolic or muscle eating state.
Multivitamins are also strongly recommended to replenish your body with needed vitamins and minerals that you may not get enough or any at all during the day.
Healthy forms of protein include fish, lean red meat, poultry, protein shakes, eggs and skim milk. Carbs require less water to digest than fat and proteins; therefore they are the most commonly used energy source in the body. Also cables, while providing some range of motion assistance, do not match the total set range of motion of machines.
The machine holds the weight for you, so you cannot drop it on yourself or worry about balancing the bar; thus allowing you to use more weight than you would with free weights.
What I mean by this is everyone wants big arms, so they will do many tricep exercises such as pushdowns, extensions, skull crushers, kickbacks and such. I discovered this exercise about a year ago, and I can't believe I've gone so long without it. Using no thumbs on this exercise allows you to move your elbows closer inward, which stimulates more tricep movement and less shoulders and chest. While many tricep exercises are killer on your elbows, your elbows do not hurt and feel like you are injuring them when doing SM-CGBP, which is a plus for everyone.
I can focus all of my mind and energy to just stimulating the triceps, and it has paid off tremendously. With free weights you are limited to having a certain setup, such as a bench or rack in the right spot to be able to perform an exercise.
This exercise places much strain on your elbow joints and often is hard to balance a bar with a lot of weight over your head.
Obviously a 45 degree exercise angle makes it easier to perform back extension exercises resulting in less intense workouts. A roman chair has improved usability for different body sizes when it has more adjustability. Dimensions of the frame help to determine maximum body weight allowable back exercises machine the roman chair.
If a hyperextension bench is not comfortable and easy to use, then most people stop using it and let it collect dust in storage. Yes4All Premium Full Swivel Pivot T Bar Row Platform Handle Exercises Bracket Crossfit Back Workout.
Bend at the knees and grip the bar about shoulder width with one palm facing in and one palm facing out.
Our forum members have put together information about advantages, favorite exercises, differences and more. When looking to change the amount of weight lifted, all that needs to be done is an upward or downward change of pin position. The reason lower body muscles include a higher amount of reps is they're bigger, stronger and more enduring. Rest 30 to 60 seconds following the warm-up set, which should never be performed to failure. I recommend you buy straps and use them, as they help your grip and decrease biceps and forearms involvement.
I also recommend you attain proper post-workout recovery techniques to decrease muscle soreness and speed up recovery.
Machines are truly revolutionary, but one can't solely rely on them year round if they expect to look like a pro bodybuilder. However, if I had to only choose one, I would choose machines, because I can perform a full body workout with machines.
Finally there are people that see and know the advantages of machines, and that is why they use them. Stretching should be done only after workouts to keep your muscles from contracting over time due to the workout, thus decreasing their flexibility.
Healthy forms of carbohydrates would be foods such as wheat bread, brown rice, oatmeal and nuts.
You also are limited to only your bodyweight for exercises such as push-ups, squats, pull-ups and dips, exercises that can require more weight over time.
Example: A beginner who does not know much about the good range of motion for cable flyes will often not use the correct range of motion with them, and incorporate more shoulder, back and arm work than chest.
With free weights you would have to lay face down on a bench and raise dumbbells up and down to work those muscles, and even that awkward position forces you to you a lot less weight than you could do with a machine, which doesn't place you in an odd position for the exercise. After 3 sets of SM-CGBP, I actually feel satisfied with the work I've done with my triceps. The triceps can be stimulated just as well and even better with Smith machine close grip bench presses or machine dips. A couple of our machines also adjust to allow for a progression of difficulty level from beginner to advanced. Lie forward on the ball with your abdomen right on top of the ball and place both hands on the floor in front of you. A machine sets a certain motion when doing the exercise, thus eliminating any issues with an incorrect range of motion.
Example #2: Or instead you would have to carry a heavy dumbbell to a bench and proceed to do bent over rows with that dumbbell, something that puts unnecessary strain on your lower back and isn't ideal for people with past back problems. Innovative designs can provide improved adjustability, variation in difficulty level, and targeting of specific muscle groups. Lastly, try to incorporate intensity techniques such as supersets, drop sets and forced reps, as they will assist your overall progress. With a rowing machine however, there would be little to no strain on your lower back when doing this exercise. Continue until your upper arms are down by your torso, and then control the bar back to starting position.
Drive through with your legs as you lift the weight up until you are standing in an upright position with your back locked. In a controlled motion, lift head and shoulders up until spine is comfortably hyperextended.
Keep the bar close to your body and squat back down, lowering the weight to the starting position.
Comments: You'll notice that the ball will try to shift as you lift and lower your legs - this forces your abdominal muscles to stabilize your torso.



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