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Emily Mattes 01-12-2009 09:12 AM

Training on resistance machines
 
A training question: we all know that free weights and barbells should be the priority for resistance training. But if one is in a hypothetical situation where someone is going to start training on resistance, what rep scheme would you start them on? I was thinking 3x8 and eventually 3x5--are lower rep schemes even going to work on machines?

Patrick Donnelly 01-12-2009 10:05 AM

You might hit the weight stack limit if you're strong and doing low reps.


Any particular reason for the hypothetical situation? Training injury? Pitiful gym with no good equipment?

Emily Mattes 01-12-2009 11:16 AM

It's not me--a friend was asking whether they should go with more weight, less reps if they're only training on resistance machines. I said more weight, less reps of course, but realized I wasn't sure if the 3x5, 5x5, 5x3 whatever rep schemes work on machines.

Steven Low 01-12-2009 11:49 AM

Depends on their goals... 5 is a good hybrid of mass + strength. 3 is more strength-ish. 8-12 more hypertrophy.. yeah.

3x5 is fine.

Mike ODonnell 01-12-2009 12:02 PM

Tell them to put all the weight on the lat pulldown machine....and do some pullups.

Depends on who they are and what they want....I wouldn't go too heavy, whole muscle imbalance thing and too much pressure on joints that are not spread out across many muscles like it should be with compound movements. Plus they are not getting the hormonal benefits from heavy training that you do with compound movements. Reps 8-10 keep it glycolitic and improve insulin sensitivity....but again all depends on what they want for results.


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