ALL cables

[L.Priest]

Anyone spend a few days doing all cable and machine work? Maybe after a few weeks of taxing heavy training? Something to shock it up like drop machine sets, etc.....would this be applicable to mass gains, waste of time and energy, or a decent plan?

[Doc.Sust]

IMO waste of time, nothing can beat freeweightsm ad noting will hep put on more size

[L.Priest]

But what about for a week of high rep, supersets, after a period of time of heavy weight?

[novastepp]

I would just do a bunch of Maximum Effort training If I wanted to get away from heavy weight for a while...

[Pooks]

I actually like the Cables for Curls.
Cause u can pull it up to the body and than across the body, without a dumbell getting in the way.

[L.Priest]

I would just do a bunch of Maximum Effort training If I wanted to get away from heavy weight for a while...

explain please? examples...

[GunTotingHipGangster]

But what about for a week of high rep, supersets, after a period of time of heavy weight?

good concept, i incorporate this once a month and ive enjoyed the results
but i dont use cables, i still use free weights

the only thing i use cables for is behind the head french presses with a rope, i feel it works the long head of my tricep better than dumbell french presses. JMO

[L.Priest]

good concept, i incorporate this once a month and ive enjoyed the results
but i dont use cables, i still use free weights

the only thing i use cables for is behind the head french presses with a rope, i feel it works the long head of my tricep better than dumbell french presses. JMO

so what would your routine look like?

[MAXIMA5]

I actually like the Cables for Curls.
Cause u can pull it up to the body and than across the body, without a dumbell getting in the way.

One arm 90 degree cable curls with a squeeze at peak contraction put a half inche on my bis in the last two weeks. Nothing else gives me the full range of motion and prevents cheating like this. It's also easier on my wrists than dumbells or straight bar curls.

[novastepp]

explain please? examples...

the easiest example i could think of would be finding your max bench (for the sake of example lets say 200lbs) so you go to about 70% of that (140lbs) and you press it as fast and as hard as you can...until it isn't as fast and forceful (this concludes one set). so with every set you are pressing until you aren't pressing with Max Effort...you can use it wil box jumps too, jump onto the box with as much explosive effort as possible until you arent juimping with max effort (if you think about it, you can jump onto it every time, but stop as soon as you aren't jumping with that explosive force)...hope this explains it...

[Doc.Sust]

the easiest example i could think of would be finding your max bench (for the sake of example lets say 200lbs) so you go to about 70% of that (140lbs) and you press it as fast and as hard as you can...until it isn't as fast and forceful (this concludes one set). so with every set you are pressing until you aren't pressing with Max Effort...you can use it wil box jumps too, jump onto the box with as much explosive effort as possible until you arent juimping with max effort (if you think about it, you can jump onto it every time, but stop as soon as you aren't jumping with that explosive force)...hope this explains it...

you have this wrongm this is dynamic effort, read up on this, www.elitefts.com. also the weight you should use should be more like 50 -55% . max efort is traing with weight that is over 90% for 1 to 3 reps.

[BOUNCER]

I don't believe (for me anyway) that there's a huge difference in machines/cables and free weights. However I mostly use machines for shoulders and when I'm doing endurance work coming up to a fight.

[GunTotingHipGangster]

so what would your routine look like?

after about every 4 workouts i work slow twitch fibers
for chest i i do flat bench, 3 sets of 30-35 reps supersetted with pushups until failure...most of the time i can't get 30 reps on my last set...i take a break and then do 2 sets of incline the same way and i finish off with 2 sets of non weighted dips till failure. the thing i liked best about this is the superset pushups...i put my feet on the bench so i work more upper chest, ive seen great results

back day is pretty much the same...i superset non weighted pullups with assisted pullups, 4 sets or 30 or so reps of rows...however i don't do high reps on my dead lifts that day

[novastepp]

you have this wrongm this is dynamic effort, read up on this, www.elitefts.com. also the weight you should use should be more like 50 -55% . max efort is traing with weight that is over 90% for 1 to 3 reps.

Woops!! i did mean dynamic effort, my bad. but yeah i like it for a switch up for legs every once in a while. and we did it every week with my old sprint coach, really helps with explosiveness...