Why I love working out on machines

Free weights are important but aren’t the only equipment found in the gym. Now while most experts and trainers would suggest you to get off the machine I think not using them is just ridiculous.

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Yes free weights should form the core your daily routines but complementing them with regular machines workouts will help you grow better and if you are still not convinced here are 4 other reasons why I never leave machines off my workout chart.

They are safer

Beginners may not always be familiar with free weights thus the in-built safety feature of machines provides a better platform to get started. While they are also not 100% secure the chances of you choking under a heavy barbell are quite low when benching using a smith machine. I’d much rather workout on my Keiser M3 Plus Spin bike than go for a spin on the road, I love working out but hey, it’s dangerous out there!

Yes I agree machine movements are not always natural but there is less room for mistakes as compared to free weights.

I can lift heavier

When I workout with using dumbbells or a barbell a lot of my effort and concentration goes into making sure the movement is right thus limiting the amount of weight I lift whereas machines balance the weight itself. All I need to do is push or pull it and thus I can lift heavier.

I would suggest you use machines early into your workout since they are perfect for maximum overload and often don’t need to be pushed back.

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I can workout longer

Working out on machines helps me workout longer and at a higher intensity by using techniques such as dropsets where you increase your reps in a set by lowering weight.  Doing it with dumbbells and barbells is possible too but you will either need good help or will have to be close to the rack stand at all times.

That being said, when it comes to machines you can simply lower the weight by shifting the pin which takes mere seconds plus your form does not get effected. To increase intensity you can also try reverse motion, half reps etc.

Regular tension

For constant tension machines are the ideal choice. This ensures a more effective workout as the tension on the muscles remains constant throughout the workout whereas with free weights the tension reduces as your muscles tire.

Make sure you have the right blend of free weights and machine workouts for faster and better growth. I usually alternate both but you can opt for a routine that best suits your needs. Take expert help if needed.

6 reasons why your workout sucked today

Developing muscles and growing big is not just about being at the gym every day while you are there you need to nail every rep and every set but this does not always happen. Sure one off day is normal but if that happens on a regular basis it is time for you to tighten the loose ends.  So without any further time wasting I give to you 6 reasons your day at the gym sucked and what you can do about it.

You lack concentration

Let’s be honest how many of you were busy replying to your what’s app messages or checking out your Facebook notifications or simply could not get your eyes off the hot girl next to you while working out?

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Well if you lack concentration you are bound to have a bad day. Get your mind-set right. Keep away the distractions such as your mobile and concentrate on each rep equally to keep the blood flowing and the heart pumping.

Your diet is poor

Are you concentrating too much on proteins and ignoring fats and carbs? Your diet needs a proper balance of all nutrients and vitamins. A shift in balance can leave you feeling tired and exhausted too early into your workout.

On the other hand a good balanced diet will help you perform better.  So get your daily ratios right and keep track of what you consume.

 

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You sleep less

Did you sleep a maximum of 6-8 hours before your gym session today? If not lack of sleep is your problem and a single sleepless night is enough to ruin your upcoming workouts.

If you haven’t slept well my suggestion would be you skip the gym for a day. A bad workout is worse than no workout.

 

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You change nothing

If you are too religiously following your workout routine i.e. doing the same reps, sets and lifting the same weight each day your simply boring your muscles. In other words you’ve entered a rut and that’s why your workouts suck.

To get out of it you need to once again start challenging yourself. So stop being a lazy bum, try new workouts, lift more weights and keep yourself both mentally and physically fit.

You are consuming the wrong supplements

There was a time when the term supplements meant snake oil but nowadays better supplements such as creatine, BCAA etc. can be bought from pretty much every health and food store and it is upto you to make the most of them.protein-shake-624x345

A blend of the right diet and supplements will give you a much needed boost and help you make the most of the time you spend at the gym. You can get in touch with me or your trainer to know what supplements best suit your routine.

 

5 things I did to make my workouts effective and tough

If you aren’t seeing your body grow and develop it is mainly because you are not pushing yourself enough.  Following the same workout routine each week can at times turn into a rut but the good news is that the solutions in simple.

All you need to do is take things up a notch and today I am going to share with you the changes I made to my workout routine to end the rut and make it more effective and tough.

I used bands when training with a barbell

Though an unusual way of making your workouts tough bands and chains are as effective as any weight if not better and by ignoring them you let a really good equipment pass you by.

These bands and chains are effective because these are lighter at the start and only add more resistance as you lift higher due to which more muscle fibers are incorporated into each lift while in a regular barbell or dumbbell exercise the weight remains constant throughout. See video for more help

 

 

I used the extended set technique

In simple words the extended set technique means doing 2-3 versions of the same workout in the same set. For example if I were doing let’s say 10 reps of seated front raise after 10 reps rather than putting my dumbbells down I got up and did 10 more by standing.

This is easier than the seated version since you can engage your knees and hips while lifting and though this technique is tough it works and is exactly what you need to grow faster.

 

I switched to the dropset technique

The dropset technique means reducing the weight and doing a few extra reps rather than stopping at 10. Just make sure you do not rest too much and to save time have a friend or your trainer change weight plates with you.

This technique is not restricted to barbell movements you can also do it with dumbbells but remember to keep the dumbbells close to you beforehand. Still confused? Here is some help

 

 

I improved the density of my workout

I often workout my abs at the end of the session but as my workout got more intense I found myself too tired and willing to skip it and this is where density training is so useful.  Density training is working out the other muscle groups such as your abs in between sets of other muscles such as legs, chest etc.

This is ideal since you would be working out different muscles groups in the same amount of time. Just make sure both muscles groups are not dependent on each other.

 

I switched from machines to free weights

Free weight training as compared to working out on machines is more effective and harder. This is because when you lift free weights your body needs to stabilize and balance the weight and thus it engages more muscle groups and also burns more fat.

It also improves testosterone rotation in muscles. So the next time you have the choice opt for free weights for better growth.

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