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Place to learn simple free weight techniques
- Thread starter RollWave
- Start date
Alprazolam
Senior member
steroid.com
IceBergSLiM
Lifer
why not pay for a few sessions with a professional trainer. Probably worth it in th elong run.
50cent1228
Platinum Member
why not just go to the gym for a week you will learn everything
Brainonska511
Lifer
They are good for some stuff, but free weights can build things like muscle coordination and grip strength.
TFTFY
Dont use machines if you are serious about lifting, especially if you are just starting.
Learn the proper form for free weights. You should see a trainer for a few sessions to get the form down, because trying to learn it all from a website will probably result in bad form in some way or another.
Alot of people think that by using machines they dont need to know proper form. In my experience, it is actually easier to lift using bad form on machines than it is to lift using bad form on free weights, and you can really injure yourself using machines by using too much weight and using bad form.
If you are going the machine route, at least use cable machines or hammer strength machines. Nautalus and Hoist machines are terrible.
If you are going the machine route, at least use cable machines or hammer strength machines. Nautalus and Hoist machines are terrible.
Wait, why would machines be worse than free weights, that seems kinda counterintuitive to me. I mean first off with the machines you are pretty well forced to only do one type of thing since they only move in one direction. Secondly, they all seem to have alot better saftey since if you can't lift the weight there is usuall some bar or other device to keep the weight from falling on you if you let go.
this is not true at all. For starters, it is virtually imposible to get the "right" form on a machine, even after adjusting the seats and everything perfectly.
Secondly, if you dont have the seats adjusted perfectly, you will be locked into an unnatural motion that is the wrong form, and you can very easily damage your shoulders.
Lastly, using a machine makes people think they can lift more than they really can because they dont have to worry about controlling the weight. And if you are lifting more than you are capable of, especially with bad form, you WILL injure yourself. Maybe not in one sitting, but if done over time, you will likely ruin your joints.
edit: and you will make gains MUCH slower using machines if you are a new lifter
They're worse because you can push against bearings and put bad torques on your joints. They also don't develop stabilizer muscles or anything like that. I want you to go build up your legs on a squat machine, and then try to do real squats at the same weight. You'll fall on your ass.
Safety is not a problem with free weights except for BB flat, incline, and decline presses. Even then you just get a spotter or use DBs if you're alone. The couple times I've gotten stuck on BB incline I just lowered it to the floor, did a clean and jerk to get it back up to chest level, and put it back on the pegs.
OP also check out http://www.bodybuilding.com/fun/exercises.htm.
yep.
In other words, there are two generic subcategories of injuries one can sustain while lifting:
1) The "OMG!!11 I JUST DROPPED A 300LB BARBELL ON MY FACE" because I was trying to lift too much weight and was too dumb to use a spotter, and
2) The "Ive been using bad form for months, and only realize it now, but its too late because ive already ****** up my shoulders for life" kind of injury.
Number 2 can occur just as easily (if not easier) using a machine than free weights. The bottom line: learn proper form, and use free weights.
Number 1 will only occur if you are too lazy or dumb to get someone to spot you, or if you try to lift way too much weight, and even then it wouldnt be a problem if you had a spotter.
So to conclude, while videos on the internet can give you a good idea of the proper form, there are little nuances that only a trainer can show you. Such as the proper way to position/arch your back while doing a certain lifts so you dont injure your lower back.
One thing with a trainer though...don't let them get you into a pussified workout routine. At my gym I always see the trainers putting people through weak routines probably because they don't want to scare them away with real lifting. If you're serious about this tell the trainer and have him show you a good routine. Flat, incline, and decline bench, skull crushers, dips, squats (TO PARALLEL), leg press, deadlift, push press or shoulder press, shrugs, upright rows, bent rows, curls, pushdowns, etc.
Without getting into the whole "free weights vs machines" debate. And for the record, they both have their benefits. You should be able to find a ton of sites with exercises listed. If you are just starting, go for
Bench Press (could throw in some flys too)
Should Press (aka Military Press)
Squats (lunges are good too)
Deadlift (good form is essential here)
Dumbell Bicep Curl
Overhead tricep or Skullcrushers (or kickbacks or ok)
Bench Press (could throw in some flys too)
Should Press (aka Military Press)
Squats (lunges are good too)
Deadlift (good form is essential here)
Dumbell Bicep Curl
Overhead tricep or Skullcrushers (or kickbacks or ok)
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