Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

I'm back again...

  • 21-01-2011 10:08pm
    #1
    Ricky91t
    Closed Accounts Posts: 6,281 ✭✭✭


    Hello all,

    It seems I post here every once in a while but never actually get into going to the gym.

    Anyway I finally have and usually go 2-4 times(started from Christmas) a week ( depending on college work load ), I only use weights machines and have been told these are no good. Although I've noticed I'm able to lift much heavier weights on the machines (maybe 30kg more than 4 months ago ) but it's not the same in real life situations, Say lifting a 40KG bag of coal.

    I know there's a lot of factors to consider but there's not even a noticeable difference with something like that.

    Anyway I've done some googling and found out that the machines won't help for stuff like this and free weights are the way to go. I've never liked the idea cause A) my right arm was weaker than my left and B) I rarely go with people who could spot me.

    Just wondering if anyone could recommend any workouts to do with dumbbells which will firstly increase strength in both my arms and secondly prepare me for the bench press.

    Incase it helps it's the mardyke gym and it's pretty top of the range so have all the benchs and weights and what not.

    Thanks!


Comments

  • #2
    Lantus
    Registered Users, Registered Users 2 Posts: 3,027 ✭✭✭Lantus


    Machine are not rubbish per se but they need to be used with their weaknesses in mind.

    They do a few things primarily lock your range of motion into one direction so you can never fall over or lose your balance or drop anything. This allows you to lift more as you correctly say.

    However, a free weight uses much more of the body. All the bits that get neglected in a machine like the core and other muscls which need to engage to stabilise and control your balance and posture get utilised much more when lifting free weights. As a result you will be able to lift less on free weights.

    There are tons of free weight exercise using barbells and dumbells for every muscle type and group which you can look up. Free weights like dumbells are also good for weaker arms because a bar or fixed machine cannot allow the stronger arm to compensate for the weaker.

    Notsure what you mean by preapre for the benchpress, you can do one at any time, give it a go using a lighter weight to get used to it at first!

    Other dumbell exercises would include (but are not limited to)

    bicep curls
    one arm tricep extensions
    hammer curls
    reverse curls
    tricep kickbacks
    skullcrushers (barbell)
    one arm rows
    military press
    incline DB press
    front raise
    side raise
    lateral raise
    upright row (BB)
    DB squats


Advertisement