resistance or pump iron?

[scors77]

Hi, I'm thinking about buying a Weider resistance machine. I've been hitting the free weights or "pumping iron" since I was in high school. I'm in college right now. I've never hit a resistance machine too hard before. What's the difference if any? Is resistance better than hitting the free weights.. does it get you more built and toned.. what does it do?

[DickHardman]

free weights are technically better because you have more range and you use stabilizer muscles way more. but you can still use a resistance machine to build a good body. an advantage of a resistance machine is that it can be safer if you have the right knowledge. you can lift more weight, or workout more intensly by yourself since you wont need a spotter, the machine catches your weight stack or whatever. you wont risk dropping a weight on yourself.

just really do your research before buying one, cause some really arent that great at all.

you could just opt for an old fashioned bench press with some dumbell attachments. may cost you less if you can find a decent set on sale, and you can pretty much hit your entire body with that stuff alone if you know what you are doing.

you could also find a decent priced local gym close by, the variety they have may keep your motivation levels higher. working out in your garage everyday isnt as fun letting your testosterone levels shoot through the roof as you stare at some random hot chicks ass while you lift using good health club equipment.

[scors77]

Originally Posted by DickHardman

you could also find a decent priced local gym close by, the variety they have may keep your motivation levels higher. working out in your garage everyday isnt as fun letting your testosterone levels shoot through the roof as you stare at some random hot chicks ass while you lift using good health club equipment.

lol good point. That did motivate me when I had my 7 day free pass at my local gym. I'm starting college again within the next month or so and I might or might not take a weight training class. But if I don't I will for sure join the gym and try out the different types of equipment they have there.

[DickHardman]

Originally Posted by scors77

lol good point. That did motivate me when I had my 7 day free pass at my local gym. I'm starting college again within the next month or so and I might or might not take a weight training class. But if I don't I will for sure join the gym and try out the different types of equipment they have there.

yeah, you can use your college gym for free. you wont even have to pay a dime.

[Tom Yum]

Originally Posted by scors77

Hi, I'm thinking about buying a Weider resistance machine. I've been hitting the free weights or "pumping iron" since I was in high school. I'm in college right now. I've never hit a resistance machine too hard before. What's the difference if any? Is resistance better than hitting the free weights.. does it get you more built and toned.. what does it do?

What is your goal?

I think weights are probably the best things you can do for strength or muscular endurance training.

However, bodyweight resistance tends to involve more core muscles, in my opinion.

Take a bench press vs. push up. Benches develop strength (high load, low rep) in the tris, chest and lats alot better than pushups; benches are about equal with pushups when you're building muscular endurance (low load, high rep), but...

when you do pushups you've got to keep your back straight & level so that you are doing them correctly which requires much more of your core.

[scors77]

My goal is to get ripped and lose weight. Also to get as strong as I can get. That's why I recently started the navy seal workout posted in these forums.

[aku aku]

Originally Posted by scors77

My goal is to get ripped and lose weight. Also to get as strong as I can get. That's why I recently started the navy seal workout posted in these forums.

For getting ripped and losing weight it's hard to beat hi-rep ballistics with a kettlebell. If you have no equipment you can still get strong by working up to handstand pushups, 1 arm pushups, one leg squats, different kinds of pullups, certain gymnastic moves like planches, etc. Info about most of this is on the internet. You can get in great shape with less equipment than many people realize.

[scors77]

Thanks I'll try those out soon. I can't do them right now because I don't think I'm strong enough. Maybe into the first month of my navy seal workout out I will be able to do them.

[aku aku]

Originally Posted by scors77

Thanks I'll try those out soon. I can't do them right now because I don't think I'm strong enough. Maybe into the first month of my navy seal workout out I will be able to do them.

There are progressions to work up to things like handstand pushups and one leg squats, they will help you become strong enough.

[Tom Yum]

I think it was said before, but getting ripped and losing weight?

1. Light weights + High reps.
2. Cariod. Cardio. Cardio.
3. Diet: stop the fast food. Add plenty of fruits & veggies. Stop when you are sort of full, not when you look pregnant. Drink alot of water throughout the day.

[scors77]

Originally Posted by Tom Yum

I think it was said before, but getting ripped and losing weight?

1. Light weights + High reps.
2. Cariod. Cardio. Cardio.
3. Diet: stop the fast food. Add plenty of fruits & veggies. Stop when you are sort of full, not when you look pregnant. Drink alot of water throughout the day.

I get told that by my friends and family when I ask them the same question but it's hard for me to believe that light weights and high reps is gonna make you lose weight and get ripped.. I don't know why. But now that I'm hearing it from you guys here, I think I'm gonna start believing it and try it out soon. Thanks for confirming it though.

[treelizard]

Originally Posted by scors77

but it's hard for me to believe that light weights and high reps is gonna make you lose weight and get ripped.

It's not.

Maybe the lose weight part. Maybe.

[Tom Yum]

Originally Posted by scors77

I get told that by my friends and family when I ask them the same question but it's hard for me to believe that light weights and high reps is gonna make you lose weight and get ripped.. I don't know why. But now that I'm hearing it from you guys here, I think I'm gonna start believing it and try it out soon. Thanks for confirming it though.

Like Tree said, light weight high reps are not going to cause you to loose weight.

The routine will build your muscular endurance - causing your muscles to become a little stronger, not increase in size but be able to handle resistance over a longer period of time.

You loose weight by spending more calories than you consume.

You spend more calories by adding cardio and high rep resistance training (rather than low rep, heavy weight strength training).

You reduce your caloric intake by not eating until you are stuffed and by eating healthier foods that are lower in calories.

[aku aku]

I'd skip the cardio; it's overrated for both heart health and fat loss. Your best bet would probably be anaerobic conditioning type exercise. Workouts where you go real hard, stop to catch your breath and repeat and you do a lot of total work. Examples would be interval training on foot, bike, heavy bag, etc. Sprinting, mountain biking in sufficiently challenging terrain. Play basketball at a high level of intensity. Circuit training with weights or calisthenics.

Check out some of these links for examples. Don't just look at the workouts but consider the concepts they share and what they have in common then design your own workout based on your individual needs and resources.

Look at the fat loss and conditioning articles here:

http://www.mikemahler.com/articles.html

Check out "A Simple Fat Loss Program That Works":

http://www.mikemahler.com/newsletter/83.html

Or High Octane Cardio:

http://www.bodybuilding.com/fun/mahler37.htm
http://www.t-nation.com/readTopic.do?id=460021

The Man Maker workout:

http://kettlebell-training.com/archi...y-ket-110.html

Peripheral Heart Action workout:

http://www.naturalstrength.com/weigh...ArticleID=1285

Read about the Tabata protocol here:

http://www.cbass.com/FATBURN.HTM

[Tom Yum]

Originally Posted by aku aku

I'd skip the cardio; it's overrated for both heart health and fat loss....

I disagree. Every combat athlete works on cardio for improved cardiovascular function and weight control. Here are some good examples:

1. Off season workout for Princeton University's Wrestling team.
http://www.princeton.edu/wrestling/u...;20Running.pdf

*Note they use both intervals and distance work.

2. Conditioning routine used at Lanna Muaythai Camp in Thailand.
http://www.lannamuaythai.com/

Look to the table on the right under running:

" Running is done in the early morning and, if you are fighting, before training in the afternoon. Morning runs vary each day with long runs of up to ten kilometres, twice a week; hill runs of eight to ten kilometres. twice a week, a short but fast run of five km. and a slow steady run of six to ten kilometres. One day a week should be a rest day. Included in the long runs should be wind sprints, backward running, sidestepping, rotation footwork, and shadowboxing. The wind sprints will help to build explosive power and stamina, while the footwork will develop balance and sure footedness, and shadow boxing helps hand and foot coordination. "

3. Cardio training for boxing according to Rossboxing
http://www.rossboxing.com/thegym/thegym1.htm

Ross develops an interval-running routine that mimics the work to rest ratio of boxers during a bout.

4. Lastly, look at the men of the U.S. military special forces and the USMC. They are lean and mean. A good portion of their physical training consists of running or running and swimming, especially in the case of the SEALs and USMC Recon.