Alternating

theboytaylor

Hi Guys,

Total beginner, so apologies if this is like gym question #1.

I joined a gym and started this programme using various resistance machines working various body parts etc. are you better off doing all the sets you plan to do on one particular activity in a row (with rests) and then move on to another or is it better to split them up and alternate between machines/exercises?

Thanks guys (and thankss for all the helpful posts I read in other threads here too!)

EileenG

There is a place for both methods, but while gyms would generally like you to do a big circuit and then repeat two or three times, you'll probably get better results if you do a set, rest for perhaps 60 seconds, do another set, rest and go again.

Alternatively, you can superset two exercises, For instance, do a set of bench presses, then a set of barbell rows, then back to the bench press and continue until you've done.

justsomebloke

truthfully drop the machines and start using free weights

theboytaylor

Thanks for that guys.

I was actually thinking on dropping the machines. Not for any other reason other than I find them 'uncomfortable', if that makes sense? Is that normal?

Gaz

Makes total sense, some machines (smith for example) can give un-natural angles and the centre of balance is off. Working from free weights is much better for your form, development and balance.

EileenG

Absolutely. They lock you into a range of motion that may be nothing like your natural range of motion. I've hurt my back badly squatting on a Smith Machine, but never squatting with free weights.

Hanley

theboytaylor wrote: »

Thanks for that guys.

I was actually thinking on dropping the machines. Not for any other reason other than I find them 'uncomfortable', if that makes sense? Is that normal?

Makes perfect sense. Think of the start position of pretty much any machine? You start from your weakest point in a postion where your joint is probably quite compromised. Seated shoulder press machines.... Bench press machines.... The list goes on.

Try to get a feel for the free weights. It'll take time to get used to them coming from machines, but the effort will definately be rewarded.

Also, if your program calls for 3 sets of a particular exercise then do the 3 sets before moving on to the next lift . Same applies if it's 2 sets, or 4, or 5 etc...

Colm_OReilly

Learn how to squat, deadlift, bench, shoulder press. Do dips and pull ups (if you're not strong enough most gyms have machines that can take some of the load off). Supplement these with push ups, sit ups, air squats, lunges and other bodyweight exercises.

Resources

http://www.exrx.net/ - recommended by a lot of boardsters for exercises.

http://www.crossfit.com/cf-info/excercise.html - hours worth of clips, workout demonstrations, etc.

http://www.beastskills.net - gymnastic training for adults

If you want a routine for strength here's a list of novice/intermediate programs - http://www.board.crossfit.com/showthread.php?t=20170

Beyond that, there's competitive powerlifters on board here, as well as personal trainers so feel free to ask other questions!

theboytaylor

All that is most appreciated guys!

Actually Hanley that (Seated shoulder press machine) was the one that was giving me the most concern, defo going to introduce the free weights from now on!