The Weight-Lifting and anything Weights-related Thread

[Golden_butterfly]

Machines Vs Free weights

I've always wondered which one of these are the most effective.
I read in an article that free weights are better cause you stand up
while doing the exercise than sitting down when you do it with the machine.

Opinions ?

 

[kare2711]

Err, I do some free weights while sitting down.

I actually prefer free weights because they're easier to control. Just me of course.

 

[renferme]

I've never met a personal trainer yet who advocates machine weights over free weights.

Machine weights are safer than free weights and it's easier to lift with the correct form.

Free weights are better, because you have to use more muscles to keep the weight stable when you move it (a machine 'helps' you a bit because the range of movement is always in the same line). It means it is more difficult, but you should get better results. To see what I mean, try lifting the same weight/same excercise with a machine, then with free weights.

The most recent trainer I used made the exercises even tricker , by replacing the bench I was lying on with a fitness ball. That way you have to use your stomach muscles as well to keep the ball steady while you lift.

 

[Lena]

i prefer machines cause i'm a totally lazy cow

 

[TheSoCalledPrep]

Thanks Lady Muck.. you beat me to it

 

[Golden_butterfly]

Thanks for the replies guys
I'll stick to my free weights.
And thanks for the fitness ball tip Lady Muck, definately something to
look into !

 

[Erin]

To me, it's a matter of preference. With machines you're able to better "spot train" your muscles. Machines are much more specialized, and I actually prefer them because I can easily up the weight when I begin to get accustomed to a certain weight.

However, I haven't had a gym membership in a while, so I now rely on free weights.

I think it's just a matter of how you work it - if you occassionally change it up with the free weights (to further challenge your muscles), the benefits should either be the same or exceed those of weight machines.

 

[TheSoCalledPrep]

^^ I usually use free weights, but I got my start with lifting by using machines. They are great to teach technique but free weights are so VERSATILE unlike machines! Only about 10% of my workout is done on machines.

I dunno. Any exercise is better that no exercise.

 

[ArynA]

Workout plans with weights

Ok - so I need some workout plans that includes weights. I have been a dancer all my life and always worked out. Now I am 24 and have a career and need a little body uplift. My latest inspirationw as my boss. Recently she has started working out with a personal trainer and she had been a marathon runner for years. Just after a few sessions with her pt her body has made a significant change and she feels it has to do with the weights because she she didn't raelly do that before. I have heard it before and see her as a true testament that it can really reshape your muscles.

Could anyone share some of their workout routines with their weights or testimonials of their own encounters with this? Thanks in advance all!

 

[kleinesdeutsch]

Pilates with light hand weights. I like that the best. But I usually don't use weights.

 

[Sweets]

at my gym all of the weight machines are separated by body part, so every other day i do arms in a circut, about 4 machines, 3 sets each, around 20 reps on a light weight... i love it..

 

[Sweets]

im not sure if that answered your question

 

[Snow-White]

one day upper body,
the other day legs using weight machines.
and dont do it ..if any of it HURTS your back !

light weights
2 kilos to 3 kilos,
maybe 5 kilos for certain positions.

and a trainer HELPS !

usually for people who have already involved in some sport that requires alot of exertion muscles re-shape quickly ..

good luck

 

[green fairy]

Chest Presses, Tricep Extensions lying on a swiss ball- 3 sets of 15 reps- 10lb and 5lbs dumbells
Bicep Curls and Shoulder Presses standing on an upside down bosu ball - 3 sets of 15 reps - 10lbs
Lat Pull Downs for back - 40bs.
3 sets of 20 walking double lunges with 10lb dumbells
3 sets of 20 squats balancing on an upside down bosu ball
250 crunches, The Plank for 2 minutes.

 

[ArynA]

Awesome = thanks guys.....Keep them coming as I want to be able to try a bunch of different things. I am an active person and am pretty fit so I will try anything - just need some weight plans. THANKKKK!

 

[TheSoCalledPrep]

A beginner's weights program that I just designed when I saw this thread ... 2-4 days a week, in a addition to your usual exercise...


Do all exercises for 3 SETS with 12 REPETITIONS in each set inless otherwise specified.
For maximum effectiveness, sit on a bench with your weights lined up next to you. I would recommend two of each of these: 5lb, 8lb, 10lb, 15lb.

DAY 1 Upper Body
---------------
Bench Press Ladies...Lay on a bench with two dumbells..about 10-15 lb each depending on strength... press up, control down, no throwing the weights. http://www.bodybuildingitalia.it/esercizi/Panca piana con manubri.gif
Back Flies Sit up on the bench with two light dumbells (3-5 lb)... http://www.bodybuildingitalia.it/esercizi/Alzate posteriori con manubri.gif
Bicep curls Sit up tall and curl. Don't bend your wrists.
Tricep Extension Hard to explain... http://www.nova-1.co.uk/bench/7.jpg .....
Pushups Do as many as you can. Girl pushups are okay, too. If you do 3 pushups your first day, try to do four the next time.

DAY 2 Lower Body Don't let your knee extend over your ankle on any of these.. I didn't explain these, I thought they were more self explanatory... ask me if you don't know
Squats
Lunges (3 sets x 12 reps on each leg.. switch back and forth)
Deadlifts
Jump Squats (DO NOT USE WEIGHTS WITH THESE)



Hope that helps you jump into lifting weights... there are hundreds of exercises and techniques but it's best to start simple and get body awareness, knowing what your limits are, before really jumping into lifting... =)

 

[ArynA]

Thanks TheSoCalledPrep - that is great. I appreciate you taking the time to write that out. Could you add some routines for a non-beginner workout too?? Like I had mentioned, I have worked out my entire life and am pretty fit, although I realize that after any period of time, you have to take it slow when lifting weights again. I want to have something to look forward too once I get by the initial weight training time. THANKKKKS IN ADVANCE!

 

[Tushka_BeLLa]

wow ... so-called prep u r so athletic

 

[Erin]

Merged.

 

[PrinceOfCats]

I find press-ups and running do me far more good than any amount of weights or machines (which I never can be bothered with).