Good routine using just machines??

ZQ8Dude · 01-10-2008, 08:37 PM

Maybe someone can help me out. My schedule and my friends schedules are constantly changing. So i generally don't have someone to work out with. Are there any good routines that involve just machines so i cant hurt myself?

I've been sticking to mainly cardio for this reason and now i need to start building some muscle.

Rascus · 01-10-2008, 08:42 PM

Smith machine can get alot done for you.

I don't have a set work out but I wish I waited till I had extra money to spend on a Smith Machine set up instead of free weights.

With the free weights I just haven't done heavier weight that i know i'll be struggling on on the final set.

Wakey · 01-10-2008, 08:45 PM

Building muscle? High reps is the way.

Perhaps I'm old school but only power lifters need to use a spot.

Machines these days are awesome but so are free weights when yopu use good form.

Mix it up.

binx_19 · 01-10-2008, 08:47 PM

free weights are the best way to go, you dont always need a spotter, but you need to know your limits, smith machine is great too, but it doesnt work the stabalizer muscles.

ZQ8Dude · 01-10-2008, 08:48 PM

Quote:

Originally Posted by Rascus

Smith machine can get alot done for you.

I don't have a set work out but I wish I waited till I had extra money to spend on a Smith Machine set up instead of free weights.

With the free weights I just haven't done heavier weight that i know i'll be struggling on on the final set.

Well i'm at a gym(fitness 19) and was hoping someone would have some sort of machine routine.

I'm not a fan of free weights because i have worse coordination with my right arm then my left.

binx_19 · 01-10-2008, 08:48 PM

also getting proper form down it the ultimate way to see tremondus growths, pratice using proper form with weights that you can do 10-15 reps, then work your way down in reps if you want to build mass.

binx_19 · 01-10-2008, 08:50 PM

what body area do you want to work? chest, back, legs, shoulders, arms, if you go easy with free weights you can build that coordination, dont be embarrased to start light.

ZQ8Dude · 01-10-2008, 09:01 PM

Quote:

Originally Posted by binx_19

what body area do you want to work? chest, back, legs, shoulders, arms, if you go easy with free weights you can build that coordination, dont be embarrased to start light.

Mainly upper body. So chest, back, shoulders, and arms.

binx_19 · 01-10-2008, 09:43 PM

well let say you start with chest:

get a flat bench center it under the bar on the smith machine, make sure the bar comes down just above the nipples and start putting weight on the bar when it is all set up, continue the same idea with an inclined bench and a declined bench. then use dumbles and lay on a flat bench and do flyes, same for inclined. there you have your first chest workout.

ZQ8Dude · 01-10-2008, 10:01 PM

Is this the "smith machine"?

If so i am positive that my gym doesnt have it. Although i suppose the same principles apply if i use the flat/incline bench "machines"(lack of a proper word)

what about doing flies on a machine? something like this?

Well hopefully monday i'll do the chest workout. Maybe tomorrow depending on how my Dr's appointment goes.

ZQ8Dude · 01-11-2008, 07:09 PM

Well today i did wind up going.

did dumbbell presses on a flat bench. 3 sets of 10-15
Then incline dumbell presses 2 sets of 10-12
Then Flyes on the machine
13 minutes on the Elliptical
Then the curling machine 3 sets of 10-15
7 minutes on the elliptical

Rascus · 01-11-2008, 07:46 PM

Yes that is a Smith machine and exactly what I want to get. My co-worker has it and it's awesome.

chevyman95 · 01-11-2008, 08:43 PM

If you want to build strength and mass (muscle) then do low reps high weight

To tone and during cuts and such do high reps

I was doing 10 reps and not really getting anywhere then I switched over to 3 reps and as heavy as I could. I added 50lbs to my max in 5 months doing that.

binx_19 · 01-11-2008, 09:57 PM

Quote:

Originally Posted by chevyman95

If you want to build strength and mass (muscle) then do low reps high weight

To tone and during cuts and such do high reps

I was doing 10 reps and not really getting anywhere then I switched over to 3 reps and as heavy as I could. I added 50lbs to my max in 5 months doing that.

if he has only been doing cardio and not sure what his motivation level is, it is very difficult to start with low rep high weights. you will just end up hurting yourself

ZQ8Dude · 01-12-2008, 11:15 AM

Quote:

Originally Posted by binx_19

if he has only been doing cardio and not sure what his motivation level is, it is very difficult to start with low rep high weights. you will just end up hurting yourself

Yeah i hadnt really planned on following his advice. That seems like something would work if you were working out with someone to spot you. I'm not, so sticking to lower weights and higher reps might be a safer option.

As for motivation level, i'm very motivated. I applied for corrections and have been working out since august, but due to the work schedule of my brother i had to stick with cardio and limited weight work outs.