YB
BannerBanner

All machine routine advice?

Author
GeeNorth
New Member
  • Total Posts : 2
  • Reward points: 10
  • Joined: 2014/11/23 17:03:59
  • Status: offline
2014/11/23 17:27:55 (permalink)
USA DEALS

All machine routine advice?

Hi all, this is my first post, nice to have found a great site.
 
Now I know that machines aren't necessarily liked in muscle circles but please bear with me.
 
I am a 42 year old out of shape guy who has decided to make the change. I haven't done any real exercise for 15 years or so and am a bit nervous about throwing around free weights just yet. My aim IS to move to a free weight routine eventually but I just want to be cautious at present. I am currently 280lbs in weight and so fat loss is a major part of what I want to achieve. I am also type 2 diabetic and so am following a low carb diet in order to maintain low bg levels. I eat lean protein sources and simply steamed veg. I have only been doing this two weeks but have lost over 9lbs already.
 
My routine consists of the following all body workout routine done twice a week, I also am building up my cardio and doing this three times a week and this consists of 10mins on four separate machines (bike, treadmill, elliptical trainer and stepper). At present the intensity of these cardio exercises is low, but building.
 
I do the following in this order:
Leg press 3x10
Machine calf raises 3x10
Machine assisted dips 3x10
Lat pull downs 3x10
Converging row 3x10
Sloulder press 3x10
Abdominal machine 3x10
Back extension machine 3x10
 
I don't do any bench press as I am hoping the dips will take of that. And I know that seems a lot of exercises but I'm taking things easy (still stiff as a board for days later though).
 
My eventual goal is a simple routine of squats, deadlifts, wide grip pull ups, dips shoulder press and core exercises but just want to build up a little base strength and conditioning first (pullups and dips a long term goal obviously)
 
I would be grateful for any thoughts on what I'm doing, particularly if I'm doing the exercises in the right order.
 
Cheers!
 
Dave
#1

4 Replies Related Threads

    thegrimreaper
    Pro-Member
    • Total Posts : 1066
    • Reward points: 4686
    • Joined: 2012/03/08 07:35:54
    • Status: offline
    Re: 2014/11/23 21:05:15 (permalink)
    Nothing wrong with using machines but if the idea is to move to free weight movements then why wait. Learn correct form from videos or get a decent PT. Start off with low weights and progress



    Eat well, rest and enjoy the journey. Plenty of progress to be made on two days a week.





    #2
    GeeNorth
    New Member
    • Total Posts : 2
    • Reward points: 10
    • Joined: 2014/11/23 17:03:59
    • Status: offline
    Re: 2014/11/24 19:46:22 (permalink)
    Thanks, that's encouraging.
     
    I take your point, and know when I do go to free weights I'll have to build up the progress again. At this point though I just need the reassurance of the machines I think, at least for a few months.
     
    Do you have any views on what order I should do dips or wide grip pull downs?
     
    Thanks again.
    #3
    thegrimreaper
    Pro-Member
    • Total Posts : 1066
    • Reward points: 4686
    • Joined: 2012/03/08 07:35:54
    • Status: offline
    Re: 2014/11/24 20:37:37 (permalink)
    It all depends on your goals really. If like me your goals are to maintain a decent ish physique and good health then there is nothing wrong with a machine based routine. That said if you're training for strongman power lifting or other specific events then deads, squats and benches are needed.





    There is of course a case that squats and deads are excellent mass and strength builders.





    Something like below would be good, work hard in a given rep and set range and progress





    Leg press


    Chest press


    Shoulder press


    Rows


    Lat pulls





    Add in a further few movements for biceps and triceps if you want




    It doesn't matter which of WGC or dips you do first but generally work the bigger muscle groups first, so legs then back etc
    #4
    CitizenKane
    Pro-Member
    • Total Posts : 14946
    • Reward points: 7348
    • Joined: 2009/04/05 00:26:03
    • Status: offline
    Re: 2014/12/02 19:40:44 (permalink)
    There is absolutely no reason not to start using weights right now. There's nothing to be nervous about with them - in fact machines are more likely to cause problems than free weights, because machines force you into a fixed plane of motion, which is completely unnatural and can wreak havoc with your joints (Im speaking from experience).

    I guarantee if you wait for a few months then you will just be pissed off that you didn't use weights from day 1.

    "Be adequate"
     
    #5
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5