Machine only muscle gain

[maniacalpha1-1]

Anyone have any recommendations for using machines-only (and dumbbells...basically, spot-not-required exercises) for muscle gain?

I've got chest press, chest fly, dumbbells for various, row machine, pulldown machine, leg press, leg extension, calf extension, leg curl, well, basically it's a Planet Fitness, these are what I have. There's a smith machine but even that may need spots.

I've been doing basically 3 set 8 reps using the free gym at my apartment but joined a PF since the free gym didn't have big enough weight stacks to got to 4-6 rep sets.

Either way, I still don't want to use free weights unless I have to. I'm 5'9" 185, and I'm so damn close to where I want to be it's crazy, I really just want to knock off the hardest to get ab fat. Technically, I don't actually care about gaining muscle, but I have decided that I will try and add 5 pounds of muscle anyway for the thermic assistance (and safety buffer) it will provide for burning fat.

So can I do this with just machines and no-spot dumbbell exercises? Considering I am no beginner, I was just doing slightly higher reps/lower weight, should I go ahead and be trying to use a high enough weight to fail on the first set? I was thinking of doing 3 X 5 with the chest press then 3X5 with the chest fly, and similar exercise groupings for all other muscle groups, on a 3 day basis: Chest/Back day, legs/shoulders/arms day, and cardio/abs only day.

Thoughts? Right now I have been holding back and only reaching failure at about the 5th rep of the 3rd set...probably not intense enough.

 

[SociallyChallenged]

A spot isn't required for almost any exercise except barbell bench press, which you can learn to gauge so you don't ever go to failure. Your program is the typical bodybuilder program with too many movements. You could focus on a few big compound lifts and get the same thing done in less time. You can meet your goals, I'm sure, without the big lifts, but it'd be easier to get stronger if you just learned the other movements. Squats don't need a spot if you have a power cage - the bars spot you. If you can't get up, you just go back down and set the bar down. Deadlift is easy no spot. So are barbell rows, weighted pull-ups, weighted dips, etc.

 

[Zivic]

Either way, I still don't want to use free weights unless I have to. I'm 5'9" 185, and I'm so damn close to where I want to be it's crazy, I really just want to knock off the hardest to get ab fat. Technically, I don't actually care about gaining muscle, .

Thoughts? Right now I have been holding back and only reaching failure at about the 5th rep of the 3rd set...probably not intense enough.

sounds like you simply need to clean up your diet.

 

[Koing]

Diet is key for your abs.

90% of it is what you eat.

You can not exercise away a bad diet unless you do about 2-3hrs+ of hard exercise a day. AND then this wouldn't be enough depending on how *bad* you eat.

Koing

 

[maniacalpha1-1]

Well, I hit a plateau a few months ago when I reached 185, and maintaining 1500 calories wasn't going to be long term possible so I basically targeted 2000 a day although half the time I end up eating everything in sight. Despite that, I'm still between 185-187, probably just water changes, and so basically remained static.

But my plan is to eat this for a while:
Bran flakes + Banana 300
Fruit Cocktail 180
V8 fusion 200
2X turkey sandwiches 400
2 packets oatmeal 260
Yogurt + frozen fruit 300

That totals 1640, the difference I was going to make up with whey/casein protein...up to2500 if I'm trying to gain muscle, less if not. I heard casein was slow-absorb and is good to take before bed, any chance that helps you wake up less hungry? Also, I should point out that some of this stuff is for health, especially the fruit, and V8 fusion since it has vegetables mixed in and I despise eating vegetables. Trying to serve multiple masters here...

 

[mple]

Diet looks deficient in fats. Please read the link below on how to construct a proper diet

http://forum.bodybuilding.com/showthread.php?t=121703981

 

[Blackjack200]

Also looks low in protein.

 

[maniacalpha1-1]

What would be a good fat to add? Don't suppose some mayo will cut it?

As for protein I was going to use whey protein in addition to what I listed.

 

[maniacalpha1-1]

So, I came up with some more heavy-movements...but a more dietary logistical question. I'm only looking at adding 5 pounds or so of muscle, and really I wouldn't care to add any but I'm trying to err on the side of net gain of lean mass...would you recommend eating 4000 calories a day for 2 weeks, then shift back to 2500 calories for 2 weeks, or just do something in the middle long term?

 

[Corporate Thug]

What would be a good fat to add? Don't suppose some mayo will cut it?

As for protein I was going to use whey protein in addition to what I listed.

I use almond butter in a protein shake and avocado whenever I can squeeze it into a meal.

 

[brad310]

your diet looks like alot of sugars. swap alot of that sugar for protein, fiber, good fats.

try almonds or beef jerky instead of fruit thingies.

as far as your routine goes...i would say DONT TOUCH THE SMITH MACHINE. Those things are injuries waiting to happen, i know, i injured myself with one when i was not educated on them.

 

[thatsright]

As others have said, doesn't look like your getting as much protein as you need. But I really wanted to chime in your diet looks high in carbs. When I first started out on my 'lets get un-fat' regimen, I went at a good clip and lost 60lb overall. But I couldn't get past that last plateau until I went really down on carbs-less than 100 per day. Its really not that hard really. If you do this, then you will have to go up on protein. This might kill two birds with one stone my man.....

 

[Koing]

So, I came up with some more heavy-movements...but a more dietary logistical question. I'm only looking at adding 5 pounds or so of muscle, and really I wouldn't care to add any but I'm trying to err on the side of net gain of lean mass...would you recommend eating 4000 calories a day for 2 weeks, then shift back to 2500 calories for 2 weeks, or just do something in the middle long term?

If you eat 4000calories you are going to put on a fair amount of fat in those 2 weeks IMO. Why not bulk on say 3000calories to start with?

Again 90% of a 6 pack is YOUR DIET. Unless you are a full time athlete or someone that does a lot of cardio YOU CAN NOT EXERCISE A BAD DIET.

As everyone has said you need to eat more protein as well.

Koing