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10

It's good that you do deadlifts, but the next best size builder are straight up free weight squats. Please do not be overconfident the first time you do free weight squats to full depth. Get used to the movement with an empty bar and the work up to it. I was able to do machine squats at over 400lbs, but when it came to free weight squats I couldn't even ...


3

Step away from the cable machines. Try free weights. Add an aspect of balance with free weights.


3

I'll try to stay tight to your "science" and "evidence" clauses, because there's a whole lot of non-science reasons to use free weights. (Just off the top of my head, there's cost, versatility, compactness, and portability.) This roundtable discussion (PDF), with copious references, is one of my favorite sources for the machines/free-weights science. Among ...


3

Personally, I agree that free weights will give you more gains in the overall scheme of weight lifting. Reason being, you have to use other smaller muscle groups to help stabilize and balance the weight being lifted. That being said, here is my solution to your question if you insist on using cable machines... NEGATIVES! (or eccentric muscle lengthening) ...


2

This depends on the equipment that you are using. Smith machines friction levels vary greatly and so do cable machines (along with their weight read-outs). In general Smith squats should be harder. Also I would never substitute regular squats with these and I would never recommend anyone to do Smith machine squats unless they were advanced. It isn't a ...


2

I never performed that specific exercise, but it is listed on ExRx's database here, with alternative technique here. Generally, I trust that website (it is recommended by the ACSM, so it's not just your average website). To answer your specific points: 1) Both can be used but I'd say that facing the machine is better. It probably makes the resistance ...


1

Things to take into consideration: If the cable machine you use more than one pulley wheel, then your not lifting the full weight (see Wikipedia). Unless you manage to get the cable almost vertical, you are not displacing the weight as much on a cable machine and so not producing the same amount of work (see more wikipedia). Don't forget to count the ...


1

There are usually different attachments that you can get, particularly for the pulldown machine and the row (same machine in my gym). You could get a D-Handle or a rope handle to add elements of grip strength to your tricep pushdowns for instance, or add in one handed or two handed wood chops and reverse wood chops. There's also an attachment I've seen in a ...



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