Moving from machines to free weights - Questions

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vince0815

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Hey everybody,

i'm trying to change my training routine from machine to free weight excercises. For most bodyparts, my routine stands, just a few questions are
left. Maybe (hopefully!) you can help.

1. Chest
I've been doing bench and incline bench. Since I'm training alone, i'm reluctant
to switch to barbell bench presses for safety reasons.
So I'm wondering if the dumbbell bench press is the way to go for me. Is it
a safe excercise when training alone and is there a benefit over the machine
bench press?

2. Hamstrings
exrx.net lists the straight-leg deadlift as an hamstrings excercise.
Today, I did 2 sets of deadlifts and I only felt a "stretch" in the hamstrings, but didn't have the feeling that they worked much. It felt more like the lower
back did all the work.
So, did I do something wrong, or is it supposed to feel like that?
Can you recommend the SLDL as an hamstrings excercise?


Thanks for any suggestions!
Vince
 
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1. honestly, I do more dumbbell presses than barbell presses. it helps keep both sides strong. a barbell will let your stronger side move more of the weight, and the weak side won't have to catch up like it does with a dumbbell. great for inclines and flat bench. I don't like to decline press with dumbbells just because it feels awkward, but its otherwise fine.
Dumbbells are safe for solo training, because if you hit failure, just lower the weights down, and drop them to the sides if necessary. no more barbells choking you or crushing your ribcage ;)

2. I love SLDL's! In fact, sunday was the first time I tried 'normal' deadlifts in 9 years. SLDL's aren't as huge a mass builder as other exercises, mainly because the glutes and lower back do a lot of the work. They still make my hams tender the next day, and tight.
I still do standing, seated, and lying leg curls on some leg days, but if I'm doing squats and deads (any flavor), I feel the hams get worked hard enough from those two mass builders. If i'm tired, or have to do leg press because someone's camped out at the squat rack (gym only has 1) that's when I'll do the leg curls. changes things up a bit.
 
Thanks! That were the answers i wanted to hear ;-)

So now my routine looks like this:
(2-split, ABXABXX)
Note: If there are two or more excercises for the same muscle group, I injected a
different excercise so that the muscle can regain some power. Does that make sense?

A)
DB Bench Press
Squats
DB Incline Bench Press
DB Shoulder Press
Calf Raise (Machine)
French Press

B)
Assisted Pull-Up (Machine, can't do "real" pullups yet :-( )
SLDL
DB Bent-over Row
DB Lateral Raise
EZ Biceps Curl
Abs (mainly crunches)

Objections, comments, suggestions?
 
That's a pretty nice routine IMO, I only see one thing personally though. Where is your cardio? And also, are you doing any type of tricep and bicep excercises? I know some of those exercises have a few secondary muscles worked, but you may want to incorporate some main tricep and bicep exercises somewhere. Just my $.02 :)
 
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Yep I do cardio, mostly running on the days off. I forgot to mention that, so $.01
of your $.02 were actually well spent ;-)

Concerning the biceps & tricpes: You may have missed it in my previous post, but there is actually one biceps excercise (EZ Biceps Curl) and one triceps excercise (French Press; i think also called skullcrusher?!).


Vince
 
Quick question if you dont mind. (dislike making new threads as much as i dislike hijacking them)

When you made the transition from barbell to dumbells what weight did you come from and switch to?

I'm benching 130 right now in sets of 15 or 20 and I'd like to know what I should be doing if I decide to mix it up with dumb bells. I know I can't do 20 reps of pressing with 65lb dumb bells ;)

Thanks.
 
only change I'd make is do all your chest and triceps exercises, then do squats.

surreal: if you're benching 130 for 20 reps (why so many reps??) I think you'd be able to pick up 55lb dumbbells without a problem, and probably pretty quickly get up to 60lb db's once the stabilizing muscles catch up and you feel more comfortable.
 
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