Connect with us

Beginners

Free Weights or Machines: What Are Most Effective?

Published

on

Strength training in most cases is associated with a very important dilemma - which is the best to use: free weights or machines? It is not as simple to answer this, and if you will take a look on forums/communities where people discuss this subject you will see there is not a unanimously answer in favor of free weights or machines. Each of them has their own advantages and disadvantages when building muscle, but their use in different stages of training is a new concept that has to be taken into consideration by all bodybuilders.  

Especially, beginners who are the most confused about what they have to choose. That’s why further we will tell you what type of weights fit you more depending on your training experience.

First Month in the Gym

First month in the gym

It is very important for every beginner to have a good physical condition before practice bodybuilding. So make use of free weights or machines to get a good physical condition. your main goal during this pre-workout stage is to get your muscles used to new loads and stress. Use dumbbells and barbells for a wide range of exercises, and keep in mind that during these 2-4 weeks you have to learn exercises and the right technique of execution.

First Year

First Year

If you have more than one month experience of training in the gym than you can exclude any isolation exercise and focus on free weights. There is no need to get engaged in complicated set and supersets for each group of muscles executed at machines.

Basic exercises will allow you to get involved in work all group of muscles since the main goal of you during this first month is to increase strength and not muscle mass. One hour workout is perfect for you, but you feel this is too much for you can limit it to 40 minutes. This will be great too.

Second-third Years in the Gym

Second-third Years in the Gym

At this stage, having already a good increase in strength, you can add to two exercises with free weights, one isolation exercise (machine exercises). To be more clear let’s take an example. For building chest muscles you can do bench bar in lying and inclined position and add a cable crossover exercise.

More than 3 Years

Bodybuilders with more than three years training experience are wondering what and how they should train. their body gives them the right answer for them. Why? Because during these years of training, bodybuilders learn to listen to their body, and they know how their body reacts to a particular load.

So, training with free weights is highly advisable during the first year, as you concentrate your efforts on increasing strength and not muscle mass. And during second-third years in the gym, when you can combine them with machine exercise. Further, when you are already an experienced bodybuilder, you can choose whatever best fit your body and greater stimulates your muscle growth.

Machine exercises are great for use during your first month in the gym when you need to get your body adapted to new loads and stress.

Let’s further the main pros and cons of free weights versus machine use.

Free weights:

Free Weights

-Body position when working with free weights is not fixed, that allows you to learn to feel the consistency of the muscles. To convince yourself about this do few squats, and you instantly will feel such a harmony between body and mind.

Must Read: Free Weights vs. Machines: What’s the Difference?

-Free weights are more effective in increasing the strength of your body. When training with free weights you are not fixed at all in a position, thus allow to include in the work synergistic muscles, that help target muscle to get bigger. As a result, the body works as a single interlocking mechanism.

-Free weights require stabilization of the body during lifts weights. This means that in work are involved muscle-stabilizers, thus during some exercises are worked out many smaller muscles meantime.

- Free weights have been used for a long period before machine appears. That’s why their effectiveness is time-tested.

- Free weights are less expensive than machines and more versatile.

Disadvantages:

- In order to execute free weight exercises correctly, you will need to be taught by someone with more experience. Free weights are hard to learn, that’s why it easy to choose machine where movements are greatly limited.

-High risk of injury. The most common injury associated with free weights are the cases when you drop them, especially when using heavy weights. Also, machines have a strictly defined path, while free weights have not and there is always the risk of injury because of the wrong position.

-When exercising with free weights, you do not know exactly all the time what exercise you are doing and what group of muscles you're working.  It is very easy to get confused about what you should start with and muscle you work.

- You will lose time every time you need to change weights.

Machines

Machines

-Machines are great for isolation exercises. You can use them for working some special group of muscles after you get an overall increase in muscle mass.

-There are some specific exercises for the machine only. It is about the vertical thrust block and extension or leg curl, which can be done only using the machine.

-Low risk of injury, due to a possibility to follow the right technique of execution. It is dictated by the construction of the machine, but this doesn’t mean any risk of injury at all.

-Machines a very easy to use, and in case of any issue you can consult instruction.

-Many trainers help relieve undue stress on your back. This can be useful for people with a problematic spine.

-No loss of time for changing weights.

Among disadvantages should be mentioned the following:

-Limited possibilities of exercises execution.

-They work only some group of muscles and has no effect on others.

-Machines are expensive, and not everybody can afford to have one at home. Along with this, they occupy too much space.

Summarizing the above we can say that none of this two method of training can be used alone, excluding the second one. During your muscle building experience, you will have to use both of them. Each of them has own advantages and drawbacks. Free weights involve in work stabilizers and synergist muscles, while machines are great for a special group of muscles. When you prepare your workout program include both of them, based on your gym experience as well.

If you are a newcomer, opt for machines, after a month and during the first year choose to work with free weights. Further make a combination of free weights and machines (2:1), and you will see what work best for you. Hopefully, you get the answer to the question what is more effective free weights or machines and concentrate your all your efforts on further workouts!

Comments

Beginners

14 Morning Run Safety Tips for Bodybuilding and Fitness

Published

on

By

Morning Run can be a refreshing way to start the day, but it comes with its own set of challenges and safety concerns. For bodybuilders, who often have rigorous training schedules, it's crucial to take extra precautions to ensure a safe and effective workout. Here are some essential safety tips for bodybuilders who run in the wee hours of the morning:

Must Read: Here Is How to Know Your MRV

1. Plan Your Morning Run Route

Choose a well-lit, familiar route that is safe and free from heavy traffic. Avoid secluded areas and opt for routes with plenty of pedestrian traffic. If possible, run in parks or designated running trails.

2. Wear Reflective Gear

Visibility is key when running in the dark. Wear reflective clothing, shoes, and accessories to ensure that you are seen by drivers and other pedestrians. A headlamp or flashlight can also help you see the path ahead.

3. Inform Someone Before a Morning Run

Always let someone know your running route and expected return time. This way, if something goes wrong, someone will be aware and can alert authorities if necessary.

4. Carry Identification During Morning Run

Wear an ID bracelet or carry identification in your pocket. Include your name, emergency contact information, and any medical conditions or allergies. This information can be crucial in case of an emergency.

5. Stay Alert

Keep your senses sharp and stay aware of your surroundings. Avoid wearing headphones or earbuds, as they can distract you from potential dangers. Instead, listen to the sounds around you and be prepared to react quickly.

6. Run Against Traffic

When running on roads, always run against the direction of traffic. This allows you to see oncoming vehicles and gives you more time to react if needed.

7. Vary Your Routine

Don't run the same route at the same time every day. Varying your route and schedule can help prevent potential attackers from predicting your movements.

8. Carry a Personal Safety Device

Consider carrying a personal safety device, such as a whistle or pepper spray. These items can help you defend yourself if you encounter a threat.

9. Stay Hydrated

Even though it's early in the morning, your body still needs hydration. Drink water before and after your run, and consider carrying a small water bottle with you.

10. Warm Up Properly for Morning Run

Before you start running, take a few minutes to warm up. Stretching and light exercises can help prevent injuries and prepare your muscles for the workout ahead.

11. Dress Appropriately

Wear moisture-wicking clothing to keep cool and dry. Layering is essential, especially in colder months, so you can adjust your clothing as you warm up.

12. Check the Weather

Before heading out, check the weather forecast. Avoid running in extreme conditions, such as heavy rain, thunderstorms, or extreme heat. If conditions are unsafe, consider an indoor workout instead.

13. Trust Your Instincts

If something doesn't feel right, trust your instincts and find a safer location. Your safety is the top priority, and it's better to be cautious than sorry.

14. Post-Run Routine

After your run, take time to cool down and stretch. This helps reduce muscle soreness and improves flexibility. Also, refuel with a healthy breakfast to replenish your energy levels.

Read Also: 10 Best Powerlifting Steroid Cycles

Analysing Your Morning Run Route

Running in unsafe areas can put you at risk, especially in the early morning when visibility is low. Here are some routes to avoid:

Secluded or Remote Areas

Avoid running in places that are far from help, such as remote trails or rural roads. These areas can be dangerous if you encounter wildlife or if you get injured and no one is around to help.

Check High-Crime Areas Before Morning Run

Stick to well-lit, populated areas and avoid neighborhoods with high crime rates. If you're unsure about the safety of an area, it's best to find an alternative route.

Avoid Unlit Roads During Morning Run

Running on roads without streetlights can be hazardous, especially if there's no sidewalk. Cars might not see you, and it's harder to see potential hazards on the road.

Busy Highways or Interstates

Avoid running on or near highways where traffic is fast-moving and there's little room for pedestrians. The noise and exhaust can also be harmful.

Construction Zones

Be cautious around areas with ongoing construction. There might be debris, uneven surfaces, and heavy machinery that can pose risks.

Blind Curves and Hills

Routes with sharp turns or steep hills can be dangerous because you can't see oncoming traffic. It's safer to choose routes with good visibility.

Areas with Poor Drainage Aren't Safe for Morning Run

Avoid routes that are prone to flooding or have poor drainage. Wet, slippery surfaces can lead to falls and injuries.

Unfamiliar Trails

Stick to trails you know well. Unfamiliar trails can be tricky to navigate, and you might get lost or encounter unexpected obstacles.

Overall

By following our morning run safety tips, you enjoy the benefits while minimizing the risks. Remember, safety should always come first, and taking these precautions can help ensure a safe and enjoyable workout experience.

Related Article: How to Regulate Your Food Quantity 

Continue Reading

Beginners

Calisthenics: Secret to Building A Better Upper and Middle Body

Published

on

By

Calisthenics exercises involve using your body weight as resistance to build muscle and strength. These workouts are an effective way to develop lean muscle mass and improve overall fitness. The exercises can include push-ups, pull-ups, squats, and planks, which target different muscle groups. By consistently incorporating calisthenics into your fitness routine, you can achieve muscle growth and improved definition. This can be further enhanced by pairing your workouts with a proper diet and gradually increasing the difficulty of exercises through progressive overload.

Calisthenics exercises are suitable for people of all fitness levels and ages, intending to improve strength, flexibility, and endurance. Basic movements are recommended for beginners, while more advanced practitioners can engage in complex routines. It is vital to adjust the exercises to your fitness level and seek advice from a healthcare professional if you have any underlying medical conditions or concerns before starting a calisthenics program.

What Gains One Expect from Calisthenics

Calisthenics can be valuable in bodybuilding for several reasons:

Muscular Endurance

Alternatives to Calisthenics Exercises

There are many alternative exercises to calisthenics. Some options include:

Get Yourself A Good Coach to Help With Calisthenics

Overall

To conclude, professional bodybuilders need to integrate calisthenics thoughtfully into their training, focusing on exercises that complement their goals and existing routines. Consulting with a fitness professional can help create a customized plan.

Continue Reading

Beginners

Tren Cycle for Beginners

Published

on

By

Bodybuilders must have a clear approach to the tren cycle for beginners. Trenbolone is a potent steroid that should be cautiously and properly researched.

For beginners, starting with a lower dosage and gradually increasing it over time is recommended. This allows the body to adjust to the effects of trenbolone and helps minimize the risk of potential side effects.

Start With A Plan

It is also important to have a well-structured cycle plan in place. This includes determining the cycle duration, dosages, and frequency of administration. Consulting with a knowledgeable healthcare professional or experienced trainer can provide valuable guidance in creating an effective cycle plan.

Additionally, proper nutrition and training protocols are essential during a trenbolone cycle. A balanced diet of protein, carbohydrates, and healthy fats will support muscle growth and recovery. Combined with an appropriate workout routine tailored to individual goals, this can maximize the benefits of the trenbolone cycle. Remember that safety should always be a priority when using any steroid.

Educating oneself about potential side effects, risks, and proper usage guidelines is crucial before embarking on a trenbolone cycle or any other steroid regimen. You're right! Proper nutrition and training protocols are crucial when using trenbolone or other steroid. A balanced diet is important to provide the necessary nutrients for muscle growth and recovery. Including sources of protein, carbohydrates, and healthy fats can support your body's needs during the cycle.

Additional Reading:: Supplemental Breast Milk for Bodybuilders: The Secret Behind It

Tailor Your Training Routine To Individual Goals

In terms of training, having an appropriate workout routine tailored to your individual goals is key. This can help optimize the benefits of the trenbolone cycle by ensuring that you're targeting specific muscle groups and incorporating exercises that promote strength and hypertrophy.

Dig Out More Information

However, it's important to prioritize safety when using any steroid. Before starting a trenbolone cycle or any other steroid regimen, educating yourself about potential side effects, risks, and proper usage guidelines is essential. This will help you make informed decisions regarding dosage, duration of use, and post-cycle therapy (PCT) to minimize potential risks.

Furthermore, consulting with a healthcare professional or qualified fitness expert with steroid experience can provide valuable guidance throughout your journey. They can monitor your progress, address any concerns or questions you may have. Always remember that responsible use of steroids involves thorough research, consideration of potential risks/benefits ratio, and being mindful of your overall health and well-being.

The Frequency of Tren Cycle for Beginners

When it comes to cycling Trenbolone, there are several factors to consider. The frequency of the Tren cycle for beginners can vary depending on individual goals, experience level, and tolerance to the compound. Typically, Trenbolone cycles range from 8 to 12 weeks in length. However, some advanced users may extend their cycles up to 16 weeks.

It's important to note that Trenbolone is known for its strong side effects, including potential cardiovascular strain, suppression of natural testosterone production, and liver toxicity. Therefore, using this steroid responsibly and following proper cycling protocols is crucial.

Many experienced users recommend starting with a lower dosage during the first cycle to assess how your body responds to Trenbolone. Incorporating post-cycle therapy (PCT) after completing a Trenbolone cycle is also advisable to help restore hormonal balance and minimize potential side effects.

Ultimately, beginners' frequency of the tren cycle should be determined based on individual goals, understanding of the compound's risks and benefits, and consultation with a knowledgeable healthcare professional or experienced steroid user.

Don't Miss::  Powerlifting Vs. Power Building: Find Out the Big Difference and When to Shift Between the Two

Tren Cycle for Beginners Steps

When using trenbolone (tren) for beginners, it is important to understand the step-by-step procedure clearly. Tren is a powerful anabolic steroid that should be cautiously approached, especially for those new to using performance-enhancing substances.

Before starting a tren cycle, it is essential to consult with a healthcare professional or an experienced fitness expert who can provide guidance and monitor your progress throughout the cycle. They can help determine if you are ready for this level of supplementation and ensure your safety.

The step-by-step procedure for a tren cycle typically involves the following:

1. Research and Education: Thoroughly research tren and its potential benefits, risks, and side effects. Understand how it interacts with your body and what precautions must be taken.

2. Establish Goals: Clearly define your goals for using tren, whether it's gaining muscle mass, increasing strength, or improving athletic performance. This will help guide your dosage and duration of the cycle.

3. Dosage Determination: Start with a low dosage to assess how your body reacts to tren. Beginners start with around 50-100mg per week, split into several smaller doses.

4. Cycle Duration: A typical beginner's tren cycle lasts 8-12 weeks. It's important not to exceed this timeframe as prolonged use can increase the risk of side effects.

5. Supportive Supplements: Consider incorporating supplements such as liver support agents or testosterone replacement therapy (TRT) during your cycle to mitigate potential adverse effects on liver function or natural testosterone production.

6. Monitoring Progress: Regularly monitor your progress during the cycle through objective measures such as body composition analysis, strength gains, and overall well-being.

7. Post-Cycle Therapy (PCT): After completing the Tren cycle, implement an appropriate post-cycle therapy protocol to help restore natural hormone production and minimize any potential side effects associated with discontinuing Tren use.

Where to Source Your Tren

When purchasing trenbolone, it is important to prioritize safety and legality. Trenbolone is a controlled substance in many countries, and its sale without a prescription is prohibited. Therefore, being cautious and ensuring you purchase from a reputable source is crucial.

One of the most reliable options for buying trenbolone is through licensed pharmacies with proper prescriptions, such as Etalaze.biz. These pharmacies adhere to strict regulations and quality control measures, ensuring you receive genuine products.

However, it's important to note that using trenbolone for non-medical purposes, such as bodybuilding or performance enhancement, may not be legal in some countries. In such cases, attempting to purchase trenbolone from underground or illicit sources can pose serious risks to your health and legal consequences.

It is always recommended to consult with a healthcare professional or an authorized medical practitioner who can guide you on the appropriate usage and legal avenues for obtaining trenbolone based on your specific circumstances.

Tren Cycle for Beginners Take Away

Beginner bodybuilders need to understand the approved dosage guidelines when using trenbolone, a powerful anabolic steroid. Trenbolone is known for its potency and effectiveness in promoting muscle growth and strength gains. However, it is crucial to cautiously approach Tren Cycle for Beginners due to its strong nature.

For beginners, starting with a lower dosage of trenbolone is generally recommended to assess their tolerance and response to the compound. The approved dosage for beginner bodybuilders typically ranges from 50mg to 100mg per week. This conservative approach allows individuals to gradually introduce trenbolone into their system while minimizing the risk of potential side effects.

It is important to note that every individual may respond differently to trenbolone, and factors such as age, weight, fitness level, and overall health should be considered when determining the appropriate dosage. It is always advisable for beginners to consult with a knowledgeable healthcare professional or experienced coach who can provide personalized guidance based on their specific circumstances.

Additionally, regardless of experience level, it is crucial for all users of trenbolone or any other anabolic steroid to prioritize proper cycle support and post-cycle therapy (PCT) protocols. These measures help mitigate potential side effects and ensure a safer and more effective experience with trenbolone.

In conclusion, when using trenbolone as a beginner bodybuilder, adhering to approved dosage guidelines ranging from 50mg-100mg per week is essential. Consulting with healthcare professionals or experienced coaches can provide valuable insights tailored to individual needs. Prioritizing cycle support and PCT protocols further contributes to optimizing safety and effectiveness during the usage of this potent anabolic steroid.

Related Article: Beginner Steroid Cycles To Do

Continue Reading
Advertisement CB_EN_250x300_USABanner_Bulking1

Trending Posts