My machine work out.

[Austin]

:bdance Yes I know machine weight is not the same as free weight and machines are for girls. :eco

I've worked out many different ways using machines and free weights. Free weights feel great nothing like pushing alot of weight and some chick checking you out plus it looks really cool, using mirrors while working out. While doing free weights I normally worked out in a crowded gym listening to my music Pantera, Killswitch Engaged, Mudvayne etc etc.

Now my new work out which I totally love just works well with my mind and body.

The style is called Super Slow its not real big probably wont be due to the high cost. Normally cost about $350/month but my wife is a physical Therapist so I dont pay anywhere near that. Plus its awesome being married to a PT means thats free to :devil

The work out has strict rules. Its in a room with no windows, no music, no mirrors, cell phones turned off. Only you and the personal trainer. The temp must be 60F with fans blowing. No warm up or stretching (I stretch) just doesn't feel right not doing that part. Reason for the cold room is normally lawyers and doctors do this workout on their lunch break so they dont wanna sweat before heading back to work. Some work out in their work cloths!@

The whole work out takes maybe 30mins. You do about 6-8 machines I normally do 8 machines plus 3 no weight exercises.

Chest press sitting in a upright postion. I use 260 lbs. I forgot the correct term for this. When you push the weight it should take 10 seconds up then while coming down it should take 10 seconds. You dont lock out at the top and you dont let the weights rest so your muscles are constantly flexed. You continue 10 up and 10 down for 3 minutes. If 3 minutes is no big deal then increase next time. Only one set per machine. Basically you wanna fail about 2 minutes 30 seconds and stay with that weight till you make the whole 3 minutes then you up the weight causing you to fail around 2:30 again and repeat the whole process two times a week.

I use this for 8 different machines on leg press I normally do 450 lbs for 3 minutes same 10 up and 10 down. Leg press kills me. I also do a few wall sits for 3 minutes or till failure along with pushups but dont push only hold your body 2 inches off the ground for 3 minutes or till you drop.

Only work out two times a week and cardio on the days your not lifting.

I've been doing this work out for awhile now and can tell a big change in my stenght. I modified my week to include MMA so I only lift one day for now.

Sunday-cardio
Monday-MMA
Tuesday-rest
Wednesday-Cardio
Thursday-rest
Friday-lift
Saturday-beer

I started this in Feb benching 170lbs working out weight and now use 260lbs work out weight. My work out weight went up but my body weight has stayed the same and my body fat has dropped from 23% to 17%. Diet has held me at 17% But I'm working on that....damn dark beer and hamburgers. :fire

Oh yah I'm soon to be 27 April 5th and 6'1 weight 195 lbs.

[Sportsmedjosh]

Originally Posted by Austin

:bdance Yes I know machine weight is not the same as free weight and machines are for girls. :eco

I think machines are great, they really allow you to do some stuff that you really can't do with free weights, also increasing strength through a specific range of motion which is nice.

I normally worked out in a crowded gym listening to my music Pantera, Killswitch Engaged, Mudvayne etc etc.

Great music. :complain

No warm up or stretching (I stretch) just doesn't feel right not doing that part.

It's usually not a great idea to stretch a muscle before a warm up. Thing of it as taking a rubber band and putting it in the freezer you can stretch it only so far before it snaps. Now take that same rubber band and don't put it in the freezer but put it in a warm environment, you'll be able to stretch it just a little bit further without it breaking.

I forgot the correct term for this coming down it should take 10 seconds.

sounds like your talking about really focusing on the eccentric contration.

[Vitruvian]

Yes, I party poop.

Keep in mind a machine press doesn't translate well to a free weight lift. Example: I can shoulder press nearly 300 on a machine. Put a 300 lb bar over my hide and I'm a dead man. lol

Also, i have been studying up on this method of training for a week or so now at the request of my workout partner, who is an orthopedic doctor. I see it has some huge benefits, but at the same time some huge holes. By focusing on a structured type of movement only, you will only utilize certain muscle fiber types to the greatest extent. The fast twitchers seem like they'll be left in the dust.

Summary: It's not bad, but it's not all it's cracked up to be. One of those crazes that pop up every 5 years or so.

[Austin]

Josh: Yah I ment I listened on headphones not blasting others with my style of music. You like Killswitch engaged? Yah I normally warm up I just didn't explain myself well. I've played soccer pretty much my whole life so I'm use to the start up which seemed odd to do nothing in a really cold room and start lifting hard.

Vitruvian: For a doctor its good if they wanna be quick in and out and still wear their work cloths. This type of work out for some reason works well with my body but the guy training me in lifting is the same guy training me MMA so we combine alot of stuff. Since Im doing MMA stuff also I hope takes care of quick movement stuff. We use weights in MMA training like holding 10-20lb DB's and punching. Holding 45lbs disk over head and working the arms. Work the Abs using medicine ball stuff like that. Throw a 20lb ball at someone do a push up quick and soon as you get to your knees the ball is flying back at you while they do their push up.

superslow is probably ment for older people only.

[Sportsmedjosh]

Originally Posted by Austin

Josh: Yah I ment I listened on headphones not blasting others with my style of music.

Ha no thats my mudvayne singing face.

Originally Posted by Austin

superslow is probably ment for older people only.

I'm really going to stay that the super slow is a great idea. There is some conflict with this from a lot of bodybuilders I have noticed. The thing is when most people explain this, they simple state that the time under tension is what is going to cause hypertrophy. That is simply in correct, I can hold my hands out straight in front of me and hold a notebook. That by itself isn't going to cause the gains I'm looking for even though by the stating the method time under tension simply manipulating that once variable time would cause hypertrophy. We all know that simply won't happen. I'm glad you found a style that is working for you though. I am a big advocate of really working the eccentric contraction.

[Vitruvian]

Allow me to clarify: I agree that slow motion lifting is highly beneficial as well, when used properly. My commentary was based one what I have read thus far from the "10 second revolution", one of the books that the craze is centered around. The book itself and the theories presented there are complete and utter bulls&^%. But the concept they represent is solid. (example: 2-3 20 minute workouts giving you the body you desire....... get real.) I will say that the eccentric portion of a movement has long been used by myself and my clients as the plateau breaker when a lift stalls.

Austin, the combo of the slow-mo with MMA is probably an overall effective workout. I'd be interested to hear how your agility, speed, etc. improve.

[Sportsmedjosh]

Originally Posted by Vitruvian

Austin, the combo of the slow-mo with MMA is probably an overall effective workout. I'd be interested to hear how your agility, speed, etc. improve.

I would look at getting a bosu austin to work on agility. Since your wife is a PT she might have one that you can borrow (:ponder )

[Austin]

Originally Posted by Sportsmedjosh

I would look at getting a bosu austin to work on agility. Since your wife is a PT she might have one that you can borrow (:ponder )

Yah I told her about the bosu had her explain to me what that was. Said I could use it so I'll check it out.

Hey when i do measurments do I flex or stay relaxed ?

[Sportsmedjosh]

Originally Posted by Austin

Yah I told her about the bosu had her explain to me what that was. Said I could use it so I'll check it out.

Hey when i do measurments do I flex or stay relaxed ?

I never thought about this, this would be a great write up. I'll work on it this morning. I always say do it flex and non flexed. If you want to be extremely accurate check to see if your wife has a tape measurer with a tension monitor at the end to make sure you are putting the same tension on the measurer at all locations. Also always use the right side of the body.

[Austin]

I'll check on the tension monitor tape. I measured myself back in December before I started anything to get a base. I used the normal flat yellow 3ft long measuring tape.

Why the right side of the body ? I did notice a difference in size between the left and right. Figured some people are left dominant and should use their left or which ever. I'm left handed but my right arm is stronger but my left leg is stronger since I played soccer mainly left.

Or I'll just read what you write tomorrow.

[Sportsmedjosh]

Originally Posted by Austin

I'll check on the tension monitor tape. I measured myself back in December before I started anything to get a base. I used the normal flat yellow 3ft long measuring tape.

Why the right side of the body ? I did notice a difference in size between the left and right. Figured some people are left dominant and should use their left or which ever. I'm left handed but my right arm is stronger but my left leg is stronger since I played soccer mainly left.

Or I'll just read what you write tomorrow.

Most practioners will use the right side of the body, it's just one of those universal things

[Vitruvian]

The right side thing has me confused. If you only monitor one side, aren't you setting yourself up for imbalance, by not noting the differences to correct them in time?

I'd measure flexed and unflexed. Doing both is an old school method of measuring progress. Initially, the comparison between the unflexed measure and flexed measure should grow to be a bigger number as muscle grows and fat is lost.