Free weights vs machines and working till failure

[aireq]

I'm trying to design a workout for the gym in my apartment building. I currently have at my disposal.


Cardio
-Treadmills
-Stationary bike
-Stationary recumbent bike

Machines
-Seated leg press
-cable Lat Pull down
- Seated row
-Overhead press
-Chest Press

Weights
-Rack of bar bells in 5 Llb increments
-Reclining weight bench
-Sit up bench (support holds lower legs up in the air)

Other
-Punching bag
-speed bag
-aerobic floor
-jump rope
-stabilizing balls


My goal is to increase strength and hypertrophy. My first question is comparing using the machines or free weights. I tried using the free weights last week for chest press, and overhead press. Now I know most people say free weights are better because they work more stabilizing muscles. However, I was scared to lift anywhere near my max for fear that I'd drop the weights on my head/face. Does anyone have any suggestions? Mabye it's just something I need to get use to, or my wrists/hands need to get stronger first? I always used machines when I worked out in school, but never really got any results. So I'm hoping changing to free weights might help.

I read through this article:
TESTOSTERONE NATION

..and while I didn't quite understand all the technical stuff. It sounds like 5 to 6 sets of 6 reps with 90 seconds of rest in between sets would be the best for my goals. Does this sound right?

Now I'm trying to figure out what exercises I want to do.

 

[stroutman81]

Weights
-Rack of bar bells in 5 Llb increments

You mean dumbbells?

Is there no barbells?

My goal is to increase strength and hypertrophy.

I'm sure it's understood, but it goes without saying that you have to eat to facilitate hypertrophy, right? Putting on additional muscle is an intensive process, energetically speaking, and most people make sub-par progress not b/c of the ineffectiveness of their 'routine' but primarily b/c of their diet.

My first question is comparing using the machines or free weights.

Why does it have to be an either/or type of deal?

A mixture of both is fine. I lean more towards free weights for a number of reasons but there's nothing inherently evil about machines assuming you're following a balanced routine.

I tried using the free weights last week for chest press, and overhead press. Now I know most people say free weights are better because they work more stabilizing muscles. However, I was scared to lift anywhere near my max for fear that I'd drop the weights on my head/face. Does anyone have any suggestions?

I'm not sure why you're lifting so much weight where you're failing during a set.

Starting conservatively is a very, very good idea. Pick a weight for each exercise you are confident with. The less familiar you are with the movement, the less weight you should be using until you master it.

Starting conservatively gives you a lot of room for progress. Let's not forget that one of the core fundamentals required for hypertrophy is progressive overload. If you go in banging out maxes right off the back... that doesn't leave much room, if any, for progress.

To add, muscular failure isn't a large contributor to muscular growth, from what I know. It's more of a neurological phenomenon than anything. Lifting to failure is not something you should be doing each time that you train.

Mabye it's just something I need to get use to, or my wrists/hands need to get stronger first? I always used machines when I worked out in school, but never really got any results. So I'm hoping changing to free weights might help.

Nutrition, most likely.

..and while I didn't quite understand all the technical stuff. It sounds like 5 to 6 sets of 6 reps with 90 seconds of rest in between sets would be the best for my goals. Does this sound right?

I'm a fan of 5x5. Most of my bulking routines consist of a core component of basic compound exercises using the 5x5 range.

Then I add in some lighter, higher rep stuff.

I think learning the primary, compound lifts using what you have at your disposal should be your primary concern for right now. Sweat all the hair-splitting details for when you stall out and really need them.

It's hard to go wrong with eating adequately and focusing on progressively getting stronger in the basic lifts.

 

[mdawson2]

personally I dont mind the machines if im workin on concentration stuff the basis of any workout routine needs to come from the compound stuff and that is better left for free weights, but stroutman is right most of it is diet not routine

 

[aireq]

I'm not sure why you're lifting so much weight where you're failing during a set.

Starting conservatively is a very, very good idea. Pick a weight for each exercise you are confident with. The less familiar you are with the movement, the less weight you should be using until you master it.

Starting conservatively gives you a lot of room for progress. Let's not forget that one of the core fundamentals required for hypertrophy is progressive overload. If you go in banging out maxes right off the back... that doesn't leave much room, if any, for progress.

To add, muscular failure isn't a large contributor to muscular growth, from what I know. It's more of a neurological phenomenon than anything. Lifting to failure is not something you should be doing each time that you train.

Ok maybe I didn't mean failure. But it feels like with free weights I'm limiting my self more by what I feel comfortable lifting above my head/face vs what I'm actually capable of lifting. I'm sure it'll get better, I was just curious if anyone had any specific tips.

I'd like to use free weights as much as possible so I work my stabilizing muscles as well. Here's what I've layed out so far for a workout, which is a mix of machines and free weights are was suggested. I'd appreciate any comments

Google Docs - Exercise Routine

I've also started using a whey protein supplement (EAS Myoplex) which seems to help a ton for recovery. But overall I eat well. I haven't had fast food in years, and try to eat a lot of protein and fruits and vegetables.



Eric

 

[aireq]

Also are there any rules of thumb for what order I should be doing these exercises in?

 

[Karky]

from biggest to smallest, so big compounds first squats/deadlifts - bench/row/military press/pullups, etc - isolation

just very basic so you get the idea.

 

[Wrangell]

Also are there any rules of thumb for what order I should be doing these exercises in?

If you do full body workouts, generally speaking, the rule of thumb I've heard most often for exercise order is to ' train from the ground up ' ( i.e. legs before upper body ) and ' from the center of your body outward ' ( i.e glutes before calves & chest / back before forearms etc. )

 

[Shinra]

If you do full body workouts, generally speaking, the rule of thumb I've heard most often for exercise order is to ' train from the ground up ' ( i.e. legs before upper body ) and ' from the center of your body outward ' ( i.e glutes before calves & chest / back before forearms etc. )

i was under the impression you would do the core such as abs last, as you want to have a strong center for all the other exercises. am i mistaken?

 

[g8r80]

When you're doing the bench press and military presses, you're using a spotter, aren't you? If not, do not go anywhere near your max. I think I would stay less than 2/3 of my max and never to exhaustion.

With a spotter, you can go as hard as you want, assuming your spotter likes you.

 

[illiniphase4]

But it feels like with free weights I'm limiting my self more by what I feel comfortable lifting above my head/face vs what I'm actually capable of lifting. I'm sure it'll get better, I was just curious if anyone had any specific tips.

Get a spotter. Either bring a friend along, or ask another person at the gym to lend you a hand (I've never been to a gym where I can't find at least one person willing to lend a hand).

 

[Phate89]

Don't max on military press any shoulder press

 

[Wrangell]

i was under the impression you would do the core such as abs last, as you want to have a strong center for all the other exercises. am i mistaken?

The context I was thinking of with respect to working muscles from ' the center of the body outward ' - was from a posterior perspective of the body.........

lower body: glutes -> quads / hams -> calves

upper body : back / chest -> delts -> bi's / tri's -> forearms​

In the case of abs, given the main ab muscles can act as stabilzers for some leg and back exercises, I'd probably want to leave abs till last before targeting those ab muscles as the prime movers in some ab exercise ...but that's just me.