Programme only using machines

  • Posted by a hidden member.
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    Mar 20, 2009 10:11 PM GMT
    Hi guys, newbie here looking for some help please.

    I'm starting out in bodybuilding - for the first few months I want to only use machines to gain confidence then I can look at moving onto using bars and dumb bells; what programme would you suggest using only machines and going 3-4 times a week please?

    Cheers in advance.

    R1.
  • Posted by a hidden member.
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    Mar 21, 2009 12:33 AM GMT
    No. As a newbie you should start with free weights. Free weights stimulate primary and supportive muscle groups. Machines tend to target the primary groups.

    If you start with machines, then your supportive muscles will be weak and you will be more prone to getting injured when you start using free weights.

    I'm not sure why you need to gain confidence. If you feel embarrassed about not being able to move heavy weights, then you need to get over it. icon_biggrin.gif
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    Mar 23, 2009 6:32 PM GMT
    xrichx saidNo. As a newbie you should start with free weights. Free weights stimulate primary and supportive muscle groups. Machines tend to target the primary groups.

    If you start with machines, then your supportive muscles will be weak and you will be more prone to getting injured when you start using free weights.

    I'm not sure why you need to gain confidence. If you feel embarrassed about not being able to move heavy weights, then you need to get over it. icon_biggrin.gif


    I agree, you need to start with Free Weights. As my old trainer friend said "you need to hit all the branches and not just the big ones." Machines only hit the big branches.

    If you think machines are going to increase your bench press then you have to think again, there are muscles aren't being used in a machine that you would use with a free weight.

    I know how its embarrassing starting out benching 115 x 10 (that is where I started) but I had to suck it up and now I am currently benching 245 x 8. So just get over your anxiety and hit it nose on. You'll find like I did, the guys there are more than willing to help you out than as apposed to laugh at you.
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    Mar 23, 2009 9:58 PM GMT
    Cheers for your comments guys - will look again at my program.

    R1.
  • Webster666

    Posts: 9217

    Mar 24, 2009 5:57 PM GMT
    I think that you're going about it backwards, maybe not. Way back when I first started working out, I used nothing but dumbbells, then I added cable exercises. I have always been a huge advocate of dumbbells for getting maximum results. Then, as I was lifting more and more weight, I got to the point where the dumbbells were too heavy to control. Then, I switched to mostly machines and cable exercises. Also, I would slide a bench under the squat rack to do my chest workout, using the bar with plates loaded onto it.

    Split your routine in half, so that you are doing half the body parts on Monday/Thursday and the other half on Tuesday/Friday. Take Wednesday and the weekend off so your body can recover.

    Everything: 3 sets of 8 reps, with the 1st set using a moderate weight, the 2nd set a heavier weight, and the 3rd set really testing your ability to get the 8 reps.

    On almost every exercise, always practice keeping your knees bent a little throughout the entire exercise. It takes the strain off your back.

    1) Abs: Whenever I saved my ab work until last, I often wanted to skip it because I was tired. So, I learned to do it first. Do them every day you work out. It gets them out of the way, and it warms up your body.
    2) Chest: Flat presses, Incline presses, Decline presses. Form: When you are in position to start lifting the weight, there should be an imaginary line from your left elbow, through your shoulders, to your right elbow.
    3) Back: Bent-over rows, using a dumbbell (one hand and one knee on a flat bench). Pull ups (Chin ups). A back machine (where you sit down and pull two bars towards you) is good too.
    4) Shoulders: LIGHT-weight dumbbell raises, up and out to the side, doing both arms at once (Don't swing them in front of you. They should be coming down to the sides of your legs). LIGHT-weight dumbbell raises out and up in front of you. (Don't swing them by your sides. They should be coming down to the front of your legs).
    5) Biceps: Dumbbell bicep curls.
    6) Triceps: Cable exercises (the opposite movement of the biceps curl, where you are pushing the weight down and away from you.
    7) Legs: Leg curls, Leg presses, calf raises.

    Choose 3 of the above body parts (plus abs) to do on Monday and Thursday.
    Then, do the other 3 (plus abs) on Tuesday and Friday.

    Variations on the above workout routine is what I developed for myself and has worked well for me. Good luck !


  • Posted by a hidden member.
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    Mar 27, 2009 8:50 PM GMT
    Thanks for your comprehensive reply webster666 :-)

    This afternoon I decided to invest in 10 personal trainer sessions at the gym and looks like we're using a combination of bars, dumbells and machines from the run through hour we did.
  • Posted by a hidden member.
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    Mar 27, 2009 9:36 PM GMT
    These guys are right - start with dumb bells and barbells. You must get perfect technique starting with lighter weights and then increase them. You also need to develop your coordination, balance and spacial awareness. Machines won't do this for you.. Have fun - you will look great in a few months. Oh and don't forget to sort out your nutrition too