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For Your Toughest Muscle Building Workout No Weights Needed

July 29, 2010 By admin Leave a Comment

Say “strength training” and most people think the gym and pumping iron. It is all about barbells and dumbbells. But this is a narrow view of what constitutes strength training. And in taking this view, they do not take advantage of a great way to work out that does not involve going to the gym nor require expensive equipment, other than a pair of shorts and sneakers. I am talking about using just your own bodyweight.

The general belief is that strength training, or muscle building, requires lifting weights. And for big growth, that is getting huge fast, it means pumping some serious weights to put your body in its maximum anabolic state, whatever that means, though it sounded pretty good.

Your body does not know how it is being stressed. It knows that you are putting undue and unnecessary strain on it. And your body probably hates you for it and thinks you are a horse’s behind. But it does not know, in a larger sense, the difference between a pull-up and a pull-down.

Sure, different angles and variations will not impact or work the same muscle groups exactly the same, but a pumped set of Pecs will be a pumped up set of Pecs.

So, here is what I recommend. First, explore your neighborhood and locate a few parks that are within an easy drive away. Your objective is to find a park that has an exercise course on it or has a jungle gym of sorts on it.

Your exercise routine, which should take no more than 45 minutes maximum consists of light jogging and basic bodyweight movements.

Warm-up: Take a light jog around the perimeter of the park for 10 or 15 minutes. Then before exercising, you should stretch lightly to limber up before starting the core work out.

Core Workout:

1. Deep Knee Bends: For the movement, begin with your hands on your hips and your feet about shoulder width apart. Keeping your back vertical, you want to roll up on your toes as you squat down; simultaneously extending your arms in front of you for balance. In the down position, your arms are out in front, parallel to the ground, and you are rolled up on your toes. Do as many repetitions as you can.

2. One Legged Squat: Holding onto a pole for balance, squat down as far as you can on one leg. Initially, you may only be able to do a half squat. That is okay; just go deeper each time out. Do a set for one leg, and then do a set for the other leg; this would be one complete set. Do 2 complete sets of as many as you can. Try this; one leg and switch; with no rest, immediately go back to the other leg. I want you to switch legs with no rest between sets.

3. Dips: Find the parallel bars and do dips. I want you to bow your back and stick your chin on your chest. Also, lift your feet off the ground by bring them behind you, but also move your knees forward, so that your knees are directly below your eyes. This will help you maintain your form. Again do 3 sets of as many repetitions as you can. But if dips are hard at first, or you are not yet strong enough, start with the good old pushups. Do 2 sets of pushups, then you can attempt a set or two of dips. Your objective is to faze out the pushups and do just the dips. Later, you can supplement with elevated pushups.

4. Pull-ups: For your pull-ups, use a grip that is a little more than shoulder width apart. If you are not strong here, your objective is to just get your chin over the bar. Most studs will shoot to touch their chest to bar, but let us just stick to getting our chins over it. Instead of sets and repetitions, I want you to choose a total. I think 20 are good. Your initial objective is to do 20 repetitions with the least number of set as necessary. For the first set, you may do 6, and then 3, and then 2, and then 2, and then 1, until you get to 20. After the second set, rest no more than 10 to 15 seconds between sets. Your final objective is to do 20 in one set. After that, your objective should be to do 30 repetitions. Not easy.

I want you to do this simple, yet effective routine every other day. To add more zest to this, do 6 all out wind sprints to finish the work out. Sprint hard for 20 to 30 seconds, rest about 30 seconds, and then sprint again. Keep doing this until you do 6 or so, this will leave you completely breathless.

Deep knee bends, one legged squats, dips, and pull-ups will work you hard. As you progress and get stronger; you can add handstand push-ups, hanging leg raises, one legged calf raises, elevated push-ups, close grip pull-ups, and so much more.

The truth is; your body can provide more than enough resistance to give you a ridiculously hard workout. Wow, fresh air and warm sun while you are working out. Now that is a combination that is hard to beat.

Hyo was never athletically inclined and a skinny geek to boot. But after 35 plus years of exercising and dieting, Hyo remains a terrible athlete, but not so much a geek. Plus, he’s learned a lot and shares loads of good information at his SmartWeightGain Blog; so, come check it out.

Filed Under: Weight training Tagged With: Building, Muscle, Toughest, Weights, Workout, Your

Workouts Without Weights 3 Best Ways To Workout At Homeat home workout training without equipment

July 23, 2010 By admin Leave a Comment

There are many ways to workout at home that don’t involve buy expensive home gym equipment. As a matter of fact, you can get a better at home workout with bodyweight calisthenics, dumbbells of a combination of both. Let’s see why these options are better for your at home workouts.

Workout At Home With Bodyweight Calisthenics

Bodyweight exercises and calisthenics are something you can do right now. You don’t need any expensive equipment, although I would recommend getting a pull up bar. And don’t let the simplicity of bodyweight workouts fool you. They are very effective at improving fitness, burning off fat and building a strong, athletic body.

Even just doing as many bodyweight circuits of squats, push ups and crunches in 15 minutes can be a great at home workout. But the fact of the matter is, there are hundreds of bodyweight exercises and ways to combine so you will never be left wanting for an effective fat burning, muscle building workout. Try the above circuit workout and you’ll see what I mean.

Workout At Home With Dumbbells

Dumbbells are one of the best training devices available… bar none. Unfortunately, they are often neglected and used only for isolation type exercises to hit small muscle groups. This is a big mistake because they can provide on of the best full body workouts. And you can do them in the comfort of your won home.

I especially like dumbbell workouts because you can use the dumbbells with both limbs at the same time, one limb at a time or in an alternating fashion. This trains your body in the way it most naturally moves in the real world. Plus, they are great for building muscle and burning fat.

Workout At Home By Combining Bodyweight Calisthenics And Dumbbells

In my opinion, one of the best ways to workout at home is to combine bodyweight calisthenics with dumbbell exercises. The possibilities are endless and the workout is ultra effective. Here’s why…

Exercise is really about movement. There is the movement of your own body. And there is the movement of weighted objects. So, when you train using bodyweight exercises and dumbbells combined you are using the two best tools. And the results are fitness increases you can use, health benefits you can feel and appearance improvements (less fat and more muscle), you can see.

I hope your realize by now that with these 3 ways to workout at home you don’t need to join a gym. You can use your own body or dumbbells and get an at home workout that is actually better than a gym workout with all their shiny machines. Try an at home workout today and see how much better you perform, feel and look.

If you want to look and perform like a Modern Day Gladiator Now is your chance.

Coach Eddie Lomax knows training for high-performance is the real way to get the lean, muscular body you want. He combines bodyweight calisthenics and dumbbells into a workout system that would make an Ancient Warrior proud in:GLADIATOR BODY WORKOUT . If you want to look and perform like a Modern Day Gladiator Now is your chance.

Filed Under: Weight training Tagged With: Best, Ways, Weights, Without, Workout, Workouts

Five Reasons Women Should Lift Weights

July 22, 2010 By admin Leave a Comment

Five Reasons Women Should Lift Weights
By Michael Glatter

When you walk into any club or fitness facility you will often find women tracking hours on a piece of cardio equipment and never see the results they want. What’s missing?

Resistance Training. Many women fear the risk of getting too bulky and are instantly put off when someone suggests that they lift weights. I’m going to give you five reasons you need to lift those weights ladies.

You’ll increase muscle tone

Muscle tone is responsible for keeping your posture whether you’re sleeping or awake. Now how does lifting weights help you increase your muscle tone? Your muscles become more efficient from the tension under weights that your muscles will better keep their tone throughout the day.

You’ll lose weight

Lifting weights increases your resting metabolism for upwards of 24 hours after your exercise session. This increase is greater than the increase your metabolism receives after a long running session. This is the same very reason High Intensity Interval Training (HIIT) has started to become popular.

You’ll keep the weight off

Not only are you going to increase your resting metabolism after you lift weights; you will also increase your metabolism for life as you gain muscle. As your muscles grow and develop they will consume more Calories for life.

You’ll feel better about yourself

Many women I work with are intimidated by the gym atmosphere. Entering most gyms filled with dozens of machines can be intimidating. There are so many different places you can start. Even similar machines made by a different company can be confusing. Free weights are the same anywhere you go. A study done in 2005 suggests women not only judged how much better they felt about themselves by what they looked like in the mirror, but also by how much stronger they became after a 12 week period of resistance training.

You won’t bulk up

Unless you’re on the same pharmaceuticals as the pro bodybuilders you will not end up looking like them. Even with the aid of drugs it takes a lot of hard work and dedication to look like that. If you find that way to instantly become 20 pounds more muscular after a set of deadlifts let me know so I can start incorporating it for my male clients.

Michael Glatter is a certified personal trainer through the National Strength and Conditioning Association and through the American Council on Exercise. He is an in-home and online personal trainer based out of Richmond, VA. You can read more about him at http://www.glatterfitness.com.

Filed Under: Weight training Tagged With: Five, lift, Reasons, Should, Weights, Women

Use Golf Swing Weights Great Way To Improve Your Swing

July 20, 2010 By admin Leave a Comment

Every golf player is always on the look out for ways he can improve his swing, and there are many varieties of training devices and ads on the market that can help you practice the swing techniques. One such popular device that you could train with is the golf swing weight. It is simple to use, it is cost effective and can be used anywhere you please, not just at the club.

The weight oriented training device is basically just a weight that you attach on to the shaft of your golf club, and it rests on the head of the club. You could use it on the wedges to get the best practice, as can you use it on the irons. After you have positioned the weight on the head of the club you are going to be practicing with, all you need to do is swing as you normally would. You can practice using this little device on the practice range or even in your own backyard.

Basically this swing weight will improve your flexibility during the swing motion. As you would probably know, flexibility can be very important in getting the right golf swing motion. This device will strengthen your power as well, so when you swing without it after a period of practice you could expect the ball to travel further than before. So it helps improve the condition of the forearm and wrist muscles that give the strength to your strokes. The absence of this strength is a problem for many-many golfers, and ironically, it is one of the easiest areas of the game to improve with this simple training device.

And since the attached weight makes the head of your club larger and heavier you will be able to keep a better eye on the path that the head travels during your swing motion. That would help you improve the plane of your swing as well, so that your club head strikes squarely on the ball as it should for a good stroke. You improve the feel with this weight, and that helps you strike the golf ball more solidly than ever before.

There are specially made clubs that already have a heavy and weighted head that you could use for the same exercise. You could get either variety on golf related web sites or in sports stores that sell golf equipment. When you need to work on your swing, why not invest in this great and cost effective training utility? You could even practice with it in your own yard, or anywhere there is enough room to swing a club without damaging something.

Abhishek is an avid Golfing enthusiast and he has got some great Golfing Secrets up his sleeves! Download his FREE 63 Pages Ebook, “Understanding And Enjoying Golf” from his website http://www.Golf-Skills.com/97/index.htm . Only limited Free Copies available.

Filed Under: Weight training Tagged With: Golf, Great, Improve, Swing, Weights

Build muscle without weights

July 19, 2010 By admin Leave a Comment

How to build muscle without weights is all about planning your workout and fatiguing you’re the muscle group you are training by using shorter periods of rest between exercises, a bit like super setting but without the weights.

There isn’t one part of my body I can’t get a good workout on without weights, from my legs to my forearms I can get the same effect as I do when I am in the gym weight training.

The only forms of equipment I use are a chin-up bar and a set of chairs, just from these two things i can get a full body workout.

As I said at the beginning the art to building muscle without weights is to keep the intensity, this meaning keep the rest between the exercises short or even no rest at all.

Also in each workout perform the exercise as slow as you can keeping super good form and concentrating on the muscle group you are workingout on, this will hit the muscle fibbers to their fullest, don’t go to slow just slow enough to make the exercise hard to perform.

In each exercise make sure you are squeezing the muscle you are working on at the top of each movement and stretching the muscle at the bottom, also if you are resting between sets stretch the muscles in-between as well.

Here is an example workout for the chest and back muscles.

I like to start with chest as this also works the back, triceps and shoulder muscles as well.

Upper chest and middle back.

Putting your feet onto a chair and keeping your body straight with your hands shoulders width apart, slowly lower yourself to the floor hold for a second and squeeze your chest as much as you can you can do this by trying to pull your hands together, don’t actually pull your hand together but just enough to get the squeeze in the chest muscles. Push yourself back to the top and start again try to perform at least 12-15 reps, if you have trouble performing this sort of push up then put your feet onto a bed this will allow you to put more of your legs onto the bed making the exercise easier, this works for any push up movement by bringing your legs closer to your body or kneeling on the ground to take the weight off.

After performing one set go straight to the chi up bar and with a medium grip rep out 12-15 reps if you find chin-ups to hard at first put a chair under your feet and help yourself up and down by pushing your feet on the chair.

Middle chest and outer back.

After the chin-ups go straight back to the push ups continue this going back and forth from the push ups to the chins for at least 4 sets.

Lower chest and inner back.

Next perform push ups with your feet on the floor using the same techniques as before then taking a close grip on the chin up bar so your hands are about 4 inches apart, perform these exercises for 3-4 sets with 10-12 reps per exercise.

Next putting your hands onto two chairs perform the last set of chest exercises then on the chin up bar taking wide grip so your hands are past your shoulders.

By workingout these two muscle groups together you will find that the push ups help fatigue the back and the chin-ups stretch and fatigue the chest, depending how advanced you are you can increase the number of sets for both exercises also continue with working out on the shoulders and triceps in the same workout, I would perform this at least twice a week or as soon as my muscles have fully recovered.

If you want to know more on Build muscle without weights then visits http://build-muscle-lose-weight.com for more free advice on workouts and training.

Filed Under: Weight training Tagged With: Build, Muscle, Weights, Without

Total Body Weights Tone and Tighten

July 17, 2010 By admin Leave a Comment

Did you know that the second you sit on a bench while doing a weight training exercise that around 70% of your muscles go to sleep?! That’s right. The second you have something like a bench or a seat supporting you, you lose out big-time on burning extra calories with muscle that could be doing the support work for you instead of the bench or the seat you’re sitting on.

That’s where total body exercises come in. They get you up and standing and burning tons more calories than would an exercise sitting on the bench. Even if you have to sit on something, try sitting on the ball-that way you have to balance and that’ll set off some muscle and burn a couple of extra calories for you!

What’s even crazier is that you can walk into any gym and see tons of people using benches, machines, and the floor for exercises! It’s not their fault—I’ve even seen trainers training clients on benches and machines that are perfectly able to hop up and burn a few extra calories by standing while they do their exercise.

It’s not complicated either. Here’s an example to help you get started using this fantastic approach to weight training: Instead of doing a regular seated bicep curl, stand up while you do it. It’s that easy.

Now, if a standing bicep curl is still pretty easy for you, try balancing your front foot on a wobble board or a Bosu Ball a.k.a. a ½ ball (they’re lining the walls of most gyms). That’ll take things up a notch. If that’s still too easy, try standing in a deep lunge while you complete each set of your bicep curls.

Try any of these great modifications above. That way, you’ll not only be training your upper body, you’ll be challenging your lower body too at the same time. You’ll be training and toning your entire body and saving tons of time! It’s a great format to follow and it’s easy to apply.

So next time you’re at the gym, try a modifying a few exercises like bicep curls so that you get a bigger bang and a better body for your buck! Did I mention this is also much better than sitting on a bench for prventing bone deterioration?

If you’re having trouble figuring out total body exercises to do, don’t worry, there are all kinds out there. A good trainer should be able to show you a whole bunch in just one session. I’ll also self-servingly say that a manual I’ve just finished is jam-packed with tons of women’s total body exercises. Check it out at www.lightenyourlifestyle.com.

Best of health,

Byron Collyer

Women’s Weight Loss Specialist

Byron collyer is a Certified Personal Trainer that specializes in women’s weight loss for women in the real-world. His publications can be viewed at: www.lightenyourlifestyle.com

Filed Under: Weight training exercises Tagged With: Body, Tighten, Tone, Total, Weights

Ankle Weights A Great Fitness Equipment

July 15, 2010 By admin Leave a Comment

Ankle weights are unique fitness equipment and these are used by sportspersons to add strength and agility to their training routines. Ankle weights are small pouches filled with either sand or water to add weight and these are tied around the ankles. The material of pouches is made of soft vinyl which makes it easy to wear these for the duration of the exercise. These weights can be worn during any kind of exercise, whether it is swimming, jogging, walking or cycling.

By using these weights with other exercise equipment, a sportsperson can add to the exercise regime and work out for added strength. Ankle weights, when used properly help a person in gaining agility and endurance from regular exercise and also improve their stamina for their chosen sport. Improper use of these weights can cause strain on the ankles and even cause muscle strain. Before buying ankle weights one must ensure that these are made from soft material and they have extra padding for comfort. Ankle weights should fit comfortably around the ankle and these should neither be too tight or too loose as it can lead to injury while exercising.

There are ankle weights available in the market which has different weight capacities and one can buy these depending on the requirement. Ankle weights are an easy to carry equipment that can be used anytime and anywhere. One can carry them while traveling and exercise when feasible. Ankle weights add a new dimension to the exercise routine as a great accessory to the normal workout routine. Ankle weights also help in burning off fat deposited in the legs as exercising with ankle weights burns more calories. At JumpUSA.com, you can find ankle weights from the top manufacturers. These ankle weights are available in all kinds of weights and you can buy these at affordable prices. Browse through www.jumpusa.com for more information.

John Kim is Editor and Chief Product Scout at JumpUSA.com. John has worked with athletes at Brazil Mens World Cup Soccer, Stanford, San Francisco 49ers, Giants, Oakland Athletics to optimize their sports performance. Browse www.jumpusa.com for more info.

Filed Under: Weight training Tagged With: Ankle, Equipment, Fitness, Great, Weights

Learning How to Build Muscle without Weights

July 13, 2010 By admin 3 Comments

You’ve undoubtedly had friends who went off into the military and returned after two months of basic training looking like a different person: buff, lean, and more muscular. This didn’t happen by magic. This transformation occurred because the military knows how to build muscle without weights. Their basic training’s emphasis is upon bodyweight calisthenics exercises. Watching Olympic athletes in action is another eye opener. Their muscular bodies also result from similar bodyweight calisthenics exercises. With this evidence set clearly before your eyes, you’ll have to agree that it is possible to build muscle without lifting weights.

You build muscle by challenging your muscles against a resistance of force. Your body does not distinguish among the different types of resistance that the muscles experience. You can be lifting bags of potatoes, exercising at a gym on a multi-million dollar machine, or using your own body weight. In the opinion of this writer, you should begin building muscle without weights before resorting to added weights. It is important that you learn to skillfully move your own body through a variety of exercises before worrying about adding additional weight for muscle building. Exercising using body weight only will provide your body with an excellent foundation upon which to build in the future using added weight.

The secret to muscle building is simple. Your body builds new muscle only when it needs it. If your body sees little demand, let’s say you’re a couch potato, you’ll have no need for muscle to function. If you exercise using bodyweight calisthenics, you’re body will develop the muscle that it needs to perform those exercises efficiently. In theory, it’s profoundly simple! And you can start immediately. You won’t have to acquire any expensive gym equipment. You have it all ready in your own body, and it goes with you everywhere. No matter where you are, your equipment is ready for use at any time to build muscle without weights.

All you have to do to start exercising is to start exercising correctly. In order to exercise correctly, you’ll need information. Don’t start without an understanding of what exercises are best for each muscle group and how long and how hard you should work out. This information is available on line, in library books, and from professional trainers at your local gym.

Once you have learned all of the proper exercises and know how to build muscle without weights, you can begin exercising anywhere. Find a small area for floor space in your bedroom, living room, or kitchen. If you’re travelling, your hotel room will be fine. Perform your exercise routine religiously and over a short time you will see the results in the growth of new muscle mass that will grow to meet your body’s new requirements for muscle to match the challenges that you are placing on it. When you are exercising using the right exercises, you will begin to achieve your goal of developing muscle without the use of weights.

If you want to find more information about muscle building programs, Please check it out at muscle gaining secrets. It is a proven program of step-by-step guide to help you build muscle without weights. Read the muscle gaining secrets review for more.

Filed Under: Weight training Tagged With: Build, Learning, Muscle, Weights, Without

Weight Training Without Weights

July 11, 2010 By admin Leave a Comment

Everybody wants to have a flat stomach and look good during the summer season when minimum clothes are required. Learn exercises that you need to do at least four times a week for a beautiful and toned tummy.

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Crunches

Stomach crunches have always been popular and effective type of abs exercises. To do a crunch you have to lay on the back, have your feet flat on the floor and ask somebody to hold them. Put your arms behind the head or on your chest, raise your upper body off the floor tightening your abs, hold for about one second and lay down. Inspire while lying down, exhale while lifting up.

You can use some free weight on your chest to make the exercise harder. Also it is recommended to make side lifts to strengthen side abs muscles.

Leg lifts

To do a leg lift you have to lay down on the floor with arms at your sides. Lift slightly bent or straight legs up to about 90 degree angle and after a few seconds lower down ensuring you do not touch the ground with your feet, feel how your lower abs muscles work. Inspire while lying legs down, exhale while lifting up.

You can hold a free weight between your feet to make the exercise harder. Also you can also do this exercise hanging on the sport wall. Remember to ensure your muscles are loaded through all the exercise.

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Crosses To do a cross you have to lay down on the floor, put your arms behind the head, raising it together with your shoulders. Lift the right knee to the chest and straight left leg up to about 45 degree angle. Inspire and turn the upper body to the right in order to touch the right knee with the left elbow, hold in this position for three seconds. Repeat the exercise with the other leg.

Scissors

To do scissors stretch both legs, lift head and shoulders. Then lift the left leg up to about 90 degree angle grabbing your shin with your both hands. Lift the right leg up about 15 centimeters off the floor. Exhale and change the legs.

Body and leg lifts

To do this exercise you have to lay flat on your stomach with legs straight and arms extended above your head. Lift your body up with hands clasped together. Hold this position for as long as you can stand it and lower down.

Repeat all the exercises for twenty times four times a week for a great look and feel. Also remember that also you have to select stomach exercises you will be really willing to complete and stick with to benefit from it. Bear in mind that your tummy will look tighter and you will look better if you combine exercising with overall weight loss plan as you will not be able to reduce fat only on the one part of your body just by exercising.

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More Fat Loss Diet Tips and other Related Resources:

Every Other Day Diet Review – The Every Other Day Diet has been called the easiest diet on earth. Also known as EODD. Even the name tells you there are no sacrifices greater than 24 hours. Those “sacrifices” are no sacrifice at all, just more foods you love (in smaller portions). Developed by degreed fitness professionals (formerly obese themselves) who came up with an easy diet plan that works for everybody,Using the ultra easy SNAPP System.

Fat Burning Furnace will teach you the truths behind quick and permanent weight loss. It also gives some information about fad diets and how they are unable to help you lose weight, as they just make you lose water making your body dangerously dehydrated. It also reveals the truth about low-carb diets and low-fat diets and how they can drain your body of the energy and nutrients that it needs to function properly.

Strip That Fat is an online diet program that has recently become very popular with those looking for a realistic solution to weight loss. It uses a no-nonsense attitude, sound nutritional knowledge, and positive strategies to help you lose up to 2 pounds per week. The authors of Strip That Fat claim that their diet program is easy to follow and sustainable.

Filed Under: Weight training exercises Tagged With: Training, Weight, Weights, Without

Why Free Weights are More Effective than Machines – A NUBODYZ Build a Better Body Read

July 8, 2010 By admin Leave a Comment

Working in the Health Club industry I have heard this countless times from people who have just joined a gym, “Well Chris I’d like to start off using some of the machines until I get in better shape and am more comfortable, then maybe start using the free weights in the future.” Sometimes people will even give me a random guesstimate of when this transition will occur, such as 3-6 months. When does this transition actually end up taking place? NEVER! This is because “staying comfortable” and using machines won’t get you the results you’re looking for, so you won’t last 3-6 months, you’ll most likely end up getting discouraged and quit. Or, if you don’t quit you will have created a machine comfort zone for yourself that you are now dependent on. I don’t want this to happen to you, so let me explain just why you need to use free weights and when it IS appropriate to use machines.

Machines are designed in such a way that they do part of the work for you by keeping the weight stable and allowing you to only move the weight from points A to B. This equipment is aesthetically pleasing; it’s soft on your eyes. However, it can also be soft on your muscles. Machines simply do not work the desired muscle as effectively. We should workout for the right reasons, to feel better about ourselves; not to use equipment that’s going to “help” us move the weight as we execute exercises and give us a false sense of accomplishment. Most who have worked out before most likely know or suspect this reality because free weights are clearly more strenuous to use; which is why they work so well!

Ok, so machines don’t work your muscles as effectively, you might be wondering when you should use them. Generally speaking, machines are best used at the very end of a workout or to work around an injury because of the stabilization they provide. When we are performing free weight exercises we are executing them with the intention of isolating a certain muscle group, however, other muscles called stabilizer muscles will be recruited to offer stability through the movement. For example, if you are performing a dumbbell chest press, the stabilizer muscles would include your anterior deltoid (the front of your shoulder) and your triceps. This is great because it means you can work more muscles and get a more effective workout. However, what can occur towards the end of a workout is that the small stabilizer muscles will fatigue before the primary muscle you are trying to exercise is fully exhausted.

It is for this reason that is sometimes good to finish up a workout with a machine exercise where your stabilizer muscles are for the most part deactivated and you can solely focus on the specific muscle you are trying to isolate. This is also why machines can really help you out if you are working around an injury. Take myself for example. I have been recovering from a rotator cuff tare for months now. There are certain muscle groups that when being performed put to much stress on my shoulder, i.e. chest exercises and, of course, shoulder exercises. Training these muscle groups on machines provides me with the stability I need to execute the movement while limiting risk of re-injury or discomfort.

So, you can see that while machines do not work the muscle as effectively, they do have a place. However, they should be used not abused. Most people who I see regularly camped out by the machines deep down really know that using them will not deliver anywhere near the same results. They are so loyal to their approach, however, simply because it keeps them in their comfort zone and they go through the motions with each visit because they want to think they are making progress.

Lets face it, the reality is that we aren’t working out to be comfortable; in fact working out isn’t comfortable at all, its work; hence the name! It can be downright difficult at times. However, it can also be fun AND very rewarding if you are working out the way you should be. Don’t settle for being comfortable; take the necessary steps to help build the body you deserve. If we’re going to be afraid of something, let’s be fearful of being disappointed in our results. Liberate yourself from the prison of weight machines and provide yourself with the freedom to achieve a better body through using free weights!

Chris is an experienced certified personal trainer and the Co-founder of Nubodyz On land and Online Fitness. An organization which tailors fitness to the unique needs of the individual through offering a diverse collection of quality and affordable approaches to health which include: one-on-one personal training, online training, group classes, nutritional plans, and exercise programs.

For more information and other health tips, please visit http://www.nubodyz.com

Filed Under: Weight training Tagged With: Effective, Free, Machines, More, than, Weights

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