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Does anyone have a strength training regimen that they recommend for people who are new to strength training? It would be one that focuses on use of machines vs. free weights. The more details (numbers of sets, reps, etc.), the better. Thanks!
I would suggest starting with the following books:
"Starting Strength" by Mark Rippetoe - EXCELLENT book if you want to increase your strength.
"The New HIT Training" by Ellington Darden - Another EXCELLENT book that gives you a full program of what to eat, when to eat, how to workout, what exercises to workout, etc. Great for increasing strength. Talks about cutting (decreasing body fat %) and talks about increasing muscle mass. You can do both or just one or the other. The cutting program and diet is OUTSTANDING. You can increase strength and shed fat at the same time and he's taken all the guesswork out of it. Just follow the program exactly and you'll see results.
You diet/nutrition intake will determine if you get stronger, reduce fat, or increase muscle size.
Since you are new to strength training, either of these books would be great for you. I HIGHLY recommend both of the books above for beginners.
Last edited by Capablanca; 01-11-2013 at 08:10 AM..
If you belong to a gym hire a trainer to set you up with some moves to get you started.
Books are a good idea too. Form while lifting is your number one priority so you may need someone to give you hands on advice.
If you're at a gym, ask a trainer to help you. Most gyms will give you a free introductory session with the machines. Take your time and ask lots of questions.
If you belong to a gym hire a trainer to set you up with some moves to get you started.
Books are a good idea too. Form while lifting is your number one priority so you may need someone to give you hands on advice.
There isn't nearly as much need to focus on form when using machines, as there is when using freeweights. The OP has specified he intends to work with machines.
If you're using machines in a gym, the gym probably has a circuit already set up. Usually it's between 10-20 different machines, in 2-3 lines. You start at one, and work your way through in any order, or in a logical (or even numeric) sequence.
There are a few different methods - there's the heavy weight/few reps, 1 circuit. There's the moderate weight/moderate reps, 1-2 circuits. And there's the light weight/many reps, 2-4 circuits.
I do the one in the middle. I set the machine to a weight that offers some - but not a lot - of resistance when I do my first reps - and feels harder and harder to do with each rep til it's a real strain to do the 12th. And then I push it to 15 total, and move to the next machine. If I'm not adding cardio to the day's workout, I'll run the entire circuit a second time, OR I might do the whole circuit, but double up on a body area that I might have missed the last time around. Usually though, I include cardio, by alternating 1 machine, then 30 seconds on the elliptical at level 4 as fast as I can, then the next machine, then elliptical again, etc. etc. It's a half-hour workout that burns just around as many calories as if you did the treadmill for an hour, but gives you the muscle work of the circuit training.
The light weight/lots of reps method isn't really very efficient at all, but it'll get your heart rate up, which will benefit your cardio workout, if not your muscular system.
The heavy/few method isn't really done on machines as much as it's done with free weights, and since I don't do a lot of free-weight work, I won't comment on it.
The moderate/moderate is great for novices to strength training, or for people who aren't trying to "build" muscle so much as they are trying to shift from "unfit" to "fit." If you're already fit, the heavy/few would probably be more productive but again I can't really offer a knowledgeable opinion on it because it's not what I do, and it wouldn't work for me (I have atrophy and scar tissue and skeletal/spinal problems and so I will never be able to do "heavy" lifting.)
Form still matters a lot on the machines. I see people doing really stupid stuff on the machines. And you can really injure yourself on those. The biggest mistake is that people use too much weight and then struggle, sacrificing form and just asking for an injury. Or they just do not understand the mechanics of the machine and go about it wrong. Bad posture, lifting too fast, using momentum instead of muscle...believe me there are a bunch of different ways to make mistakes. I see it all the time.
Also its important to know which muscle groups to work first. You do not want to fatigue the smaller muscles first because again, injury is right around the corner.
If you're very old or injured, machines are fine. Otherwise, you should be using free weights
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