The New GuY

[yusuf409]

Just signed up to a join called snap fitness prior to this use to workout at home use to do just pushups,pullups ands dumbells( press and curls) so im just really new to these machines.wondering if you guys could help me make a schedule etc....Asked my friends and they referred to me this sit :D


ME
5 10
181 pounds
want to get abit bigger and ripped

I wanna make a 3day schedule (45min to 1hr max) tuesday thrusday and sundays

i checked out the gym so theses are the machines they have

back extension
converging plate loaded overhead press
fly/rear delt
row
leg press
leg extension
seated leg curl
hip abduction/adduction
converging plate loaded chest press
45 donkey calf station
lateral raise
overhead press
arm extension
pulldown
dumbells
treadmill
stationary bike
Stair Stepper
cable crossover
smith bench press

[Deviation]

First, I'm probably the wrong guy to answer machine questions. I'm not a fan.

Do they have a squat rack? Flat benches for presses? If so, have a look at Starting Strength or StrongLifts. I like SS (the book) because of the education you gain from it. It really teaches you the fundamentals of lifting. Both programs are solid and proven. They are both strength programs as well. And guess what? They are simple as heck to do.

There's quite a few on here doing StrongLifts.

[yusuf409]

First, I'm probably the wrong guy to answer machine questions. I'm not a fan.

Do they have a squat rack? Flat benches for presses? If so, have a look at Starting Strength or StrongLifts. I like SS (the book) because of the education you gain from it. It really teaches you the fundamentals of lifting. Both programs are solid and proven. They are both strength programs as well. And guess what? They are simple as heck to do.

There's quite a few on here doing StrongLifts.


now that u mentioned it just rechecked the place they got a bench press but its one of those smith ones and about the squat rack didn't see one...werid??

[tjwood]

If you're starting out machines can be OK, to get you in the routine of moving weights and working out regularly. After a while you'll want to switch to mostly/all free weights though.

Does the gym have staff/trainers who can show you how to use the machines and draw you up some kind of program to begin with? When you're just starting out having someone to give you some guidance can be very helpful.

[Deviation]

now that u mentioned it just rechecked the place they got a bench press but its one of those smith ones and about the squat rack didn't see one...werid??
You can squat (sorta) in a smith machine.

[nyyfan102989]

Just signed up to a join called snap fitness prior to this use to workout at home use to do just pushups,pullups ands dumbells( press and curls) so im just really new to these machines.wondering if you guys could help me make a schedule etc....Asked my friends and they referred to me this sit :D


ME
5 10
181 pounds
want to get abit bigger and ripped

I wanna make a 3day schedule (45min to 1hr max) tuesday thrusday and sundays

i checked out the gym so theses are the machines they have

back extension
converging plate loaded overhead press
fly/rear delt
row
leg press
leg extension
seated leg curl
hip abduction/adduction
converging plate loaded chest press
45 donkey calf station
lateral raise
overhead press
arm extension
pulldown
dumbells
treadmill
stationary bike
Stair Stepper
cable crossover
smith bench press

I'm personally not a huge fan of machines. If I use a machine, it is normally more for cool down purposes. You will get more benefits from free weights. But, the two machines that I do like are the cable crossover and the leg press.

[Chibuike]

I'm with Snap Fitness as well. You have to do what you can there in order to gain size. I am also in the majority to learn the big basics with free weights although if you plateau, machines can be a saving grace as well.

I recommend getting a solid foundation through free weights such as Stronglifts.com or Starting Strength. Just using Stronglifts, I was able to go from 142 to 170 lbs in bodyweight.

[OptikaNET]

You can squat (sorta) in a smith machine.

Smith Machine can be used to assist with everything from Squats and Bench press, to shoulder press, upright rows etc.

However, of them all, squats on the Smith Machine are probably the most hazardous. A lot of sources are seriously recommending avoiding using the Smith Machine for Squats these days. The Biomechanics are so poor that the user is better off reducing the weight and doing the exercise free-form (even with just the bar) than using the Smith Machine for assistance.

Other exercises on the Smith Machine are less problematic - but definitely work towards Barbell and Dumbell exercises rather than any machines if you can. Always be careful to use correct technique and form. Nothing can be stressed more highly than this; good form will always lead to good results, even at lower weights, bad form is a roadmap to injury.

Kind Regards
Dave