A common conundrum facing the weight training neophyte (that’s newbie for you… well, uh… newbies) is the age old debate machines vs. free weights. Which form of resistance exercise is better? Which method of weight training is safer? What about bands and tubing? Where do they fit into the equation?
Let’s try and take a hard look at all these modes and give you some insight. First, you have to consider all exercise as resistance training. Yes, even your leisurely jog on the treadmill or elliptical machine are resistance-based exercises. As long as any movement is performed within the confines of the earth’s gravitational pull, then it’s a resistance-based exercise. It’s just physics folks not opinion, don’t bother trying to argue. Very good, now let’s take a look at some of the pros and cons of each method.
Machine-Based Resistance (not cables)
Pros
Relatively easy to use, not much thought required to push/pull on a lever
Usually come with some kind of instruction placard/sign
Wide range of machines to “target” almost every muscle group
Provide opportunity for incremental load progressions. In other words, it allows you to easily change the weight
Can be perceived as less intimidating/safer by new users
Cons
Most machines have very limited range adjustments (usually seat height only) forcing the user to adjust his/her body to the machine, not the other way around
To be used effectively and safely, machines demand a sound understanding of the principles related to anatomical ranges of motion and joint mechanics
Increased risk of injury due to repetitive inappropriate application of force through joints (the machine’s joints are certainly stronger than your own!)
Will limit your development if used exclusively
Free Weights and Cables
Pros
Provide the widest selection of movements and exercises
When used appropriately can create an extremely effective muscular stimulus far in excess of what can be achieved with most machines (i.e. standing vs. sitting)
Due to increased neural demand placed on muscles during use, should promote greater gains (i.e. fat loss, muscle growth and strength increases)
Accommodation of special requirements (i.e. existing orthopaedic/postural pathologies) more readily accomplished
Cons
Big, heavy iron weights can often seem intimidating and frightening (common concern with many females)
Lack of instruction placards can leave a new user unsure of where to begin
Sheer lack of options available can cause confusion and uncertainty
As always there is no right or wrong choice. Both machine and free-weight training are options and tools limited only by the skill and experience of the operator. One does not have a clear superiority over the other. In fact, both approaches have a place in your overall and complete development. Your success is predicated on taking the time to seek proper instruction and education before attempting any exercise on your own. More information is always better than less.
There’s good pain and bad pain. Good pain is that stiffness that settles in about 2 days after a hard workout. Bad pain is any kind of soreness that results from a popping, crunching, tearing or cracking sound. The adage “no pain, no gain” is misunderstood. Yes, adding another plate on the bar is going to cause discomfort, but if done properly, it shouldn’t damage you. Self-assessment of injuries is a necessity at times, but you should always seek a second opinion. And no, your training buddy doesn’t count.
There are a variety of injuries that can occur when training, like sprains or tears that will not improve without a change of exercise or a break form training all together. As much as it hurts, you may have to take a few days off from working out to let your body heal. Better to take a few days off than risk another injury that could mean months or years away from the gym. Remember the weights will still be there next week. Injuries have a tendency to compound themselves, possibly later limiting your mobility or making you prone to re-injury down the road. Take care of it now or it could flare up at the wrong time, like before a competition.
Every injury is unique. Don’t assume because you get advice from a buddy that you’re okay to get back in the gym. Get it checked out now and you can feel safe returning to the gym with the doctor’s say so.
Let’s get the New Year started right. That short break between visiting family and getting back to work is a great time to assess the year ahead and set the goals that you want to achieve with your training. We’re not talking about resolutions; we’re way beyond those. We are setting landmarks for your body in the year ahead – with no going back!
The reason that we’re not calling these resolutions is because it’s not about a quick change – it’s about changing our lifestyle. If you’re reading this blog, you’re smart enough to know it isn’t so much about the destination but the journey. Small, achievable goals will keep you moving forward throughout the year. Let’s look at a basic goal, like adding an inch to your chest. You’re not going to achieve this by just hitting the bench harder. There will be diet changes, schedule changes and a re-evaluation of your supplements. No matter what you want to do this year, you’ve got to be ready to do some work. That work takes time, and over time, it helps to be able to check off small marker goals for a sense of accomplishment.
While you may want to add an inch in a year – you’ll want to set goals of a quarter inch – say in 2 months. Use this time to set the goals and record them.
Conjugated linoleic acid (CLA) is a fatty acid that can be found naturally in meats and dairy products. It is also a popular supplement among bodybuilders for various reasons.Several studies have shown CLA to have antioxidant properties, aid in muscle growth and to help reduce body fat.
A recent study further supports CLA’s fat-fighting properties even while you sleep. Subjects were provided with either 4 grams of CLA a day or a placebo (4 grams of safflower oil) for 6 months. The group taking CLA burned 43 kcal more than the placebo group during sleep. Additionally, subjects taking CLA lost on average 2.2 pounds of fat, while those taking the placebo gained a pound.
While these results may not seem that significant, competitive bodybuilders may want to include CLA into their pre-contest prep to help shed away those last few stubborn pounds of fat, which could mean all the difference from taking home the hardware or walking off stage empty handed.
Ahhhh! The elusive X-Frame! Some have it, some want it – and a few lucky bastards are born with it. It’s that symmetrical balance between large, round bellies on the upper torso – a small, tight waist – and big, sweeping quads on the bottom half. For competitive bodybuilding – it’s the deciding factor. But how do you know if you have it? You probably don’t – that’s why you need the help of a brutally honest friend. Your eyes are not good enough – they can play tricks on you. Many tend to suffer from body dysmorphia – when they see something totally different about themselves than everybody else does. It’s a head game no one wins.
To accurately know what areas to work on in order to achieve the symmetry that the judges want to see, you’ll need two things – a friend and a measuring tape. As far a friend goes, use a training buddy to check you out every week to 2 weeks – any more often than that and you’ll officially be dating. In all seriousness, an outside set of eyes will give you the perspective that you cannot see in the mirror. Make sure your partner takes a look at a judging sheet, so he knows what he’s looking for. As you get more experienced, you’ll be better able to assess yourself, but for now, trust a buddy.
Get a measuring tape from a sewing shop. You’ll want one more flexible than the one you would use for a construction job. Measure your arms (flexed and relaxed), chest, back, thighs and calves. Again, get a friend to help. Don’t be concerned if there are minor differences between your limbs; it’s to be expected. This is why you’re doing this. Use this technique every few weeks and record the results. It is a great motivator, but don’t do it too often. It’s easy to become obsessed with small gains and losses.
The central nervous system (CNS) controls muscle contraction. When the body needs to produce force, such as lifting a weight, the CNS signals an appropriate amount of muscle fibers to contract to get the job done. The more muscle fibers the CNS recruits, the greater the potential for growth. One way to increase the number of muscle fibers recruited is by lifting a weight in an explosive manner. This is due to the fact that it takes more force, and therefore more muscle fibers, to lift a weight in one second than it does in two. If that wasn’t enough reason to train ballistically, recent research has given another.
A study performed at Ball State University was conducted to compare the effects of explosive versus slow contractions on energy expenditure (calorie burning). Subjects performed squats using either explosive (less than one second) or slow (2 seconds) concentric (muscle shortening) contractions, but used the same amount of weight (60% 1RM) and followed the same rep/set scheme (8/4). Results showed that subjects burned 12 percent more calories when they lifted the weight explosively than when they did slowly.
Medicine and Science in Sports and Exercise. 2007 Aug; 39(8): 1291-1301.
It’s time for another reality check by yours truly and this time it’s a discussion on skin tone. OK, well maybe not a discussion – more like a rant. Bodybuilding stages these days seem to be haunted. That’s right. Haunted! More and more often I see lineups on stage with one or two “ghosts” floating through the mandatory poses. No – I’m not having a stroke or on some kind of hallucinogen. I even see some muscular “Caspers” in the fitness and bodybuilding magazines today. Not sure what I’m talking about? It’s people who don’t tan. Many still fail to realize that whether your under the bright lights of the competitive stage or the hot lights of a photo shoot – those puppies can wash you out.
A dark tan is one of the keys to really showing off your muscles and deep cuts. Definition is enhanced with a golden brown glow. And if you’re concerned about UV rays – there is a load of self-tanning creams and sprays out there that get you almost the same results. So there is no reason for you to be depriving yourself of the head-turning power of a good tan. But be careful – as with all things muscle related – it can be overdone.
Tricks of the tan:
A good base of natural tan either via the sun or a tanning booth can help with a good, competitive bronze. Try to start tanning at least 6 weeks out from competition. Then you won’t have to rush it an risk burning or damaging your skin.
With a good base tan – it is still necessary to apply a tanning oil or cream (and several coats at that) prior to stepping on stage. Be sure to check in advance with the regulations of the show you’re in to see if certain oils and creams are banned. When you apply them, having someone else’s assistance always helps. There’s no nice way to put it; you’re painting yourself and the only way to make sure you don’t need another coat is a second set of eyes.
Lindsay Lohan syndrome. If you opt not to chance the UV damage and go with bronzing creams or sprays – choose a pigment that works to make you BROWN – not orange or grey.
Of course, if you still prefer tanning, that option is still open to you. Be sure to start well before the competition to be sure you know your tolerance. Also, certain medications do not react well to the beds, so check with your doctor before you start. Stand up booths take less time but are more expensive. Most salons or gyms will give you your first session free to see which bed you prefer. Whatever you do, darken up in time for the judging – you don’t want the kid from THE 6th SENSE sitting in the crowd whispering “I see white people.”
It’s a badge of honor the first time one of the bigger guys in the gym asks you for a spot. There’s a feeling like, “Hey, I’m one of the big boys now. I’m in the club.” In reality, you probably didn’t look busy, but at least you also looked like you knew what you were doing. Either way, my advice is try to help as many people as you can in the gym – you never know when you’ll need someone to spot you. Looking like a dick may get you some respect, acting like one just gets you enemies. So how do I be a good spotter?
My Big 4 for Picture-Perfect Spotting:
Pay Attention: When you’re spotting, keep your eye on the lifter – not the girl on the treadmill. Follow him through every rep, up and down.
Mind Games: Don’t lift the weight for the lifter – just be there for him. Sometimes it’s a mental game. Sometimes pretending like you’re holding the bar and helping can actually get a better lift. He may think you’re helping and that added confidence, 9 times out of 10, has resulted in a better lift.
Encouragement: Everyone needs some “props.” It doesn’t mean you have to be screaming at him with every lift – C’mon Diesel! – but a simple – Good lift man! – at the end of a set can help fuel the fire!
Technique: Watch his breathing, hand and arm position, and head position. Is he going through the full range of motion (if he’s not intentionally limiting it)? Does he lock his elbows? Spotting isn’t just all about helping keep the barbell off someone’s neck – it’s a time for constructive criticism. Think twice before you give advice or corrections, but take in the knowledge and apply it to your own lifting.
Be helpful and you can guarantee yourself a spot when your lifts start getting heavier.
In order for muscle growth to occur, the body must be in a positive nitrogen balance. This means that more nitrogen must be coming into the body than going out. So where do you get the nitrogen? Well, amino acids are basically the only source of nitrogen for the body. (Note: Amino acids are the building blocks of protein.) Therefore, consuming an adequate and constant supply of amino acids throughout the day is always in the best interest of any athlete and one of the reasons why we consume 4-8 meals a day. However, due to hectic lifestyles, eating a meal isn’t always an option. This has lead many athletes to supplement their diet with amino acid blends and/or protein supplements between meals. Results from a recent study showed if there was any benefit in doing this.
Subjects in a study conducted at the University of Texas were split into two groups. Each group consumed 3 meals a day (at 8:30, 13:30 and 18:30) with the total caloric intake for each subject based on the Harris-Benedict equation. However, one group consumed a supplement blend containing 15 g of essential amino acids and 30 g of carbohydrates 2.5 hours after each meal. The results from the study showed that the subjects consuming the supplement blend had a greater anabolic (muscle building) effect than those who only ate breakfast, lunch and dinner.
Am J Physiol Endocrinol Metab 288: E761-E767, 2005
