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.

5 abs day crimes beginners make but shouldn’t

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When it comes to abs the worst mistake anyone can make is missing your workout and cheating on your diet but there is a lot that can also go wrong between those sets of crunches and leg raises. Of course if getting a six pack was so simple we’d all be flaunting it. So today I am going to talk about the 5 mistakes you shouldn’t make on abs day irrespective of whether you train it daily or once a week.

You consider abs as one muscle

Your abs is not a single muscle. The rectus abdominis, both of the obliques, the transverse abdominis are few of your abs muscles you should know about. This will help you setup a better workout routine that hits all the muscles from different angles.

For the upper and lower abs crunches is the best exercise and for your obliques I would suggest you add in some twisting, rotating and side bend exercises.

You’re scared of adding resistance

There are plenty of abs exercise to choose from and most of them can be done from home itself but there is a downside to that. As you grow and develop your body gets accustomed to the routine and this is why adding resistance is important and its easy.

A weight plate on the back is enough to continue your gains. You can also switch to cable and machine crunches for a more effective high resistance workout.

 

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You get too comfortable

If you are too comfortable at the gym irrespective of whether you are training your legs or abs you are definitely doing it wrong. It is time for you to up the ante. For that you can add weights as I mentioned above.

You can also add more reps and sets to your routine or reduce the rest between each set. Those rock hard 8 packs you dream off are not easy to get and is possible only if you continue to improve. Remember No Pain No Gain.

You keep your back flat

The most common mistake beginners make is keeping a flat back when doing exercises such as cable crunches etc. This good when you’re doing squats, bent rows etc. but a straight back prevents proper contraction of the abs muscles while crunching.

With a flat back you will end up curling at your hips rather than your waist. Only by bending correctly you engage your rectus abdominis. So on your abs days forget what otherwise is a good habit.

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You do it too quickly

Pretty much every beginner starts their exercise with the aim of completing it quickly by doing as many reps as possible but keep in mind exercise is not about the quantity but more about the quality.

When working out momentum is your worst enemy. Each rep should apply the same amount of tension on your muscles for an effective workout.