Posts
There has always been argument over whether free weights or resistance machines are better for building muscle. If you don't know the difference - free weights are handheld weights that you lift on your own whilst resistance machines typically have an adjustable weight stack that is pulled up using wires controlled by your muscles.
Free weights give the exerciser much more freedom in their body building routines, and also give a more demanding workout for muscle weight gain. This means that they are typically better at building muscle mass. The key to this is the fact that you are forced to control and balance the weights, which is a much more natural body building routine when compared with using a machine to perform muscle isolation exercises. In this way, dumbells, barbells, and other free weights can enable muscle weight gain together with a more natural look.
Your Core muscles are the ones that you use to balance the heavy free weights that you lift during your strength training routines. Machines make life easy for you, because they take away the need to use these muscles. Next time you exercise, compare the weight you can lift on the Smith Machine with the same weight on the free barbell benchpress. you will quickly see that the free benchpress is much more difficult. So, to see the greatest muscle weight gain, and to develop real strength, you need to work your core muscles.
In addition to strength training, there are those who want to get a ripped muscular look, in addition to strength. Once more, the core muscles come into play. A strong core helps your main muscle groups to get bigger and stronger. You need to remember that in order for you to see significant muscle gain.
This is not to say that there isn't a place for machines. There certainly is - as a complement to free weights. I recommend that you run through your free weight workout to completion, before using any machines. This helps give that extra blast to specific muscles. It also helps in that it gives you a break from free weights, which need to require a lot of exertion and can be tiring.
So, are you ready to hit the free weights next time you are at the gym, or perhaps buy free weights for home use? Just make sure you start off nice and easy - get your technique right before adding more weight. A good technique involves a smooth, seamless action from the start, to the top of the lift, then back to the start position.
Some like to push the weight up hard and fast and explosively, then lower it back down gently - but do whatever you enjoy.
Focus on exercising your core muscles until they can comfortably control the weight you are lifting, and only then move on your body building routine proper.
To continue to see significant muscle weight gain, keep on increasing your standard weight, so that you continue to lift with the same effort as you get stronger. Ideally, no matter what exercise you are doing, you should do around 3 sets of 16 repetitions. If you can easily do 16, the weight is too light for you; more, and it is too heavy (I call this weight, the "16 weight" and it is different for everyone).
That's really all there is to it. To summarize the main points:
- Strengthen your core muscles before beginning the bodybuilding routines in your training program.
- Use machines to complement free weights.
- Keep your technique smooth.
- Keep trying to increase your "16 weight".
FitnessForRealMen - muscle and body building routines; fitness and nutrition tips Labels: building muscle, mass build, muscle strength training, muscle weight gain
3 comments:
are u suggesting that the last of the 16 reps should be at the point of positive failure ?
I would argue that if truly done to +ve failure there's no way u would get 16 with the same weight on the 2nd set.
No, I'm not. I should have explained that better.
Some people like to train to failure with the same weight each set - obviously doing fewer reps each time.
I like choose a weight that I fail on at 16, then decrease it and also fail on 16 at the second set, and so on.
My aim is to increase my starting weight, so if my current routine is 16*28kg, 16*24kg, 16*20kg, I might aim to be doing 16*30kg, 16*25kg, 16*20kg by next month.
But your way is just as valid - everyone has their own way ;)
I'm just impressed you actually read and reply to your comments :-)
Post a Comment