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~LynX~
post Oct 28 2009, 12:52 AM

Getting Started
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Junior Member
264 posts

Joined: May 2005
From: Winland


QUOTE(dy/dx @ Oct 26 2009, 07:11 PM)
Alright, experience bodybuilders out there. When you guys started bodybuilding/strength training, did you start off with body weight exercises or move straight away to free weights and machines. If you started with body weight, whats the reason (I heard to reduce injuries) and is it necessary?
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That is frankly dumb reasoning. You can still injure yourself doing bodyweight exercises, especially if you're not strong enough to handle your own bodyweight.

In fact, some exercises like chinups and pullups require you to train on machines to increase your arm and back strength before you even try doing full unassisted pullups/chinups.

Machines are good for beginners since they limit the margin for error and don't put as much strain on your stabiliser muscles.
~LynX~
post Oct 29 2009, 02:42 AM

Getting Started
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Junior Member
264 posts

Joined: May 2005
From: Winland


QUOTE(pizzaboy @ Oct 28 2009, 07:26 AM)
We're aiming TO STRAIN the stabilizer muscles. Actually strain isn't a good word for this. More like, train. Strain is excessive. When you use machines and remove the stabilization aspect of training, you get excessively strong core muscles, but weak stabilizers. Perfect recipe for disaster. If you do leg extensions, you probably have a lot of work done on your vastus muscles and rectus muscles. However, your hamstrings will into turn, not get any work done and hey presto! Overly strong quad muscles and weak hamstring muscles. And anterior pelvic tilt you'll get. Probably knee injuries as well.

Also a lot of machines, have excessive torque placed on joints because of it's angles and lack of support for stabilizer muscles, decreases muscular support and increases joint stress. More injuries.
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And you are right, stabiliser muscles are equally important, if not even more so.

However, newbs just don't have that feel for good form yet, let alone keeping stable, and free weights have a higher risk of twisting or pulling something, dropping the weight on themselves and all manner of other nasty things. My case for machines is simply for minimising the chances of injuring oneself.

Also, if a beginner does not have someone experienced enough to guide them while training... disaster. If you go to some of the big gyms, there are actually machines designed for beginners like assisted pullup machines, and the equipment i've tried when I took a trial are actually quite good in terms of support and easy on the joints.

Yes, they are mostly isolation machines, and yes, they don't train the stabiliser muscles much, but they sure are helpful for getting a feel for getting the form right, and supplementing free weights.

QUOTE(dy/dx @ Oct 28 2009, 09:48 PM)
Can't just start off doing negatives for body weight exercises instead of doing the full rep? And I heard machine are the worst to start with if you're a beginner.

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If you feel you can train up bodyweight exercises doing negatives, its fine. Just make sure you push yourself to do full reps.
And the problem I see with machines is that you might get too comfortable with machines that you neglect free weights.

My reasoning is first and foremost avoiding injury, because it is the single most demoralising thing that can happen to any sportsman, having to sit out of training for weeks, months or even years due to injuries. For newbs if can make them give up entirely.

Anyway, take my advice with a grain of salt, and do your own research now that you have some perspectives about this matter and decide for yourself how you want to start out.



~LynX~
post Nov 1 2009, 12:19 AM

Getting Started
**
Junior Member
264 posts

Joined: May 2005
From: Winland


QUOTE(pizzaboy @ Oct 29 2009, 08:38 AM)
Among NASM trainers and even weightlifting athletes, we've a phase we call the "Stabilization Phase". It's a 7 phase model, where 2 phases are based on stabilization, 3 on strength, 2 on power. Personally, I hate following books, but this one I have to agree.
[...]
Btw, do a smith machine squat or a smith machine reverse lunge for 8 weeks. Now move to a barbell. There you have it. It doesn't teach the movement AT ALL.
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That's interesting stuff, i'll have to read up on that. In any case, I've personally never used a smith machine (the gym I go to doesn't have one, only a squat rack). Perhaps we're generalising too much here, but machines do help with SOME movements like the shoulder press and chest press form. And there's some machines that I feel are indespensable simply because I can't do them using free weights (lat pulldowns, tricep pressdowns, cable standing flyes, leg press etc.)

And I would concede to your points about free weights vs machines, save for the fact that it is on the assumption that the newbies in question actually have someone experienced on hand to spot and guide them with the free weights in the gym.

The articles here all say pretty much the same thing: Free weights should be the basis of one's training regimen, and are machines to supplement free weights.
The pros of using machines is that it doesn't really require supervision/spotters, and you don't have to fear having your face bashed in by a dumbell or ribcage cracked from a barbell.

source

As most of you probably notice (and practice), gym regulars don't really bother to give coaching to "them unwashed newbs" stumbling around the gym with no idea of how to train.


~LynX~
post Nov 3 2009, 11:35 PM

Getting Started
**
Junior Member
264 posts

Joined: May 2005
From: Winland


QUOTE(pizzaboy @ Nov 1 2009, 10:56 AM)
We could go on all day about machines VS freeweights. Yet the point I'm trying to make is, machines do have a place, which is best after exhausting the primary muscles via the primary mover activities that fry everything including the stabilizers. Then once these little stabilizer muscles have been fried, proceed to the machines and do a few more sets to then work the targeted muscles even more. Excellent for bodybuilding.

I'm almost using this word stabilizers excessively recently, because I've got a few clients that don't understand why I'm changing their ab twist and side bends with dumbbells, to an old 16" tire and slamming it around. Then they wake up the next day with sore oblique muscles, arm, legs, back and even hips.
Same reason as above.
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Okay, got your point. smile.gif

QUOTE(shanecross @ Nov 1 2009, 11:11 AM)
That is bull-crap. I've stumbled upon many first-time trainees in the gym who start off with biceps curl and end their session with wrist curls. I've also seen many co**heads who come to the gym, do some cable curls and call it "Strength Workout".

So what will their reaction be when I come up to them and ask them to do something more decent? They say yes and they walk away continuing whatever rubbish they are doing previously.

Its not that we don't bother helping out whatever we can to noobs like you, you people just can't be bothered. You people rather listen to the salesman/saleswoman in GNC. I'm not IFBB pro or whatsoever, up to you to take my advice or not  cool2.gif
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Why so serious? And what's up with calling me a noob all of a sudden? sweat.gif

 

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