Question about Machine versus Free

[Deserve]

I have been doing all my exercises with as many free weights as possible. Since I work out alone this limits me to weights that I can do safely. After all a crushed melon would not be a good thing for family life. Would it be better to mix in some machine weights so that I can push more weight and stretch myself just that much farther?

I know that I could get a spotter buy at 5:15 AM that's not always a reliable option. Thanks.

[Buk]

What exercises are you limited on without having a spotter?

[Deserve]

Bench is the first one that comes to mind.

[Buk]

Are there any free benches that can be moved into a power cage or squat rack? The saftey bars are much more reliable than the average gym goer anyway.

[Deserve]

This has turned into a similar discussion to one we were having with Rob which I now see his point of view. The short answer is yes and that is an option but the long answer is that there is only one and people do use it and the layout is prohibitive because the solitary benches are a good drag away from the cage. Equipment is maybe stacked a little to close.

[Buk]

If there are people using it, make them spot you? I have found that carying the bench makes a good fullbody warmup.

Talk to the gym manager and explain how you would like to use the equipment. They might not be completly against a little reorginization. Express that others may have the same saftery concerns that you do. Maybe even suggest that they get a bench with built in safteys. My gym has one, the original idea behind the bench is for pin presses, but all the way down the pins make great safteys.

[BFG]

If you look at my routines deserve you will see that they are structured so I use major muscle groups to pre-exhaust them whilst I still take it to failure which can sometimes be tricky if I had a spotter I swear I would get more out. But then thats where the machines come in the subsequent exercises are there to isolate and fully exhaust the muscles but without endangering myself

[Tony Gentilcore]

Wait, I'm confused. I was under the assumption that when you said you trained alone, you trained alone at home. So........you train at a commercial gym?

Seriously.....just ask someone to give you a spot. It's no big deal. There has to be SOMEONE there to open the gym, correct? Regardless, if it's early enough where there aren't that many people anyways, just take a bench into the powerrack. It's not like you're taking up the space to stretch or do curls.

[Deserve]

I can do all of the above. Thanks that's why I talk to you guys. You don't get if you don't ask.

I worked out alone basically at home for the last 2 years and within the last week got into a big commercial gym. I'm still a little nervous about protocol. I know I should have a bigger sack but we all have things to work on.

[Ogedei]

I'm not especially comfortable asking for a spot, but only a total dick would refuse you.

If I have learned one thing, people who work out are generally great people.

Would you turn someone down if they asked you for a spot?

Og.

[Mahler]

A guy that refuses a spot is saying he doesn't care about your safety. Thankfully, there still aren't many of those guys around.

[Deserve]

OG put it best. It's early, and there aren't a lot of people around. I can either drag a bench over or grow a pair it would work. I also like the idea of using the machine on occasion to get that heavier weight even though I'm torn on the concept of working to exhaustion. All good ideas.

[DKing]

I agree with the guys above about asking for a spot. Its usually no big deal. But, to answer your question, I think machine training can have its place. Sometimes its just fun to use a curl machine or some type of chest machine to get some extra work in.

I am assuming that your goals are gaining muscle and you don't have any huge imbalances or injuries, so yeah I think using some machine stuff is fine sometimes. I have been doing something similar on my upperbody days. I have added in some cable crossovers and a couple other machine based things just for some fun and I like it. I also am looking a bit bigger in the arms and chest so obviously its working a bit.

Danny

[ryan122185]

Bench Lockout from floor in the rack would not require you to drag a bench over

[Deserve]

King,

In the long run I think gaining some muscle is probably the understatement of the year. I'm guessing there is at least one person on this board with a thigh bigger than my waist.

It feels like I can sum the conversation up this way.

1. In moderation it's OK and probably useful for some variety.
2. If you're at a place where you can't ask for help then find a new place.
3. Keep learning because there is a productive way around most problems.

Thanks for the help everyone. Like I said. I'm in the commercial gym for the first time and there is 45,000 sq ft of stuff. The personal trainers are nice people but the assist manager didn't leave me with a warm and fuzzy after we discussed philosophy of training. I think for form checks they'll be fine. This was a good thread for me.

[Frank.S]

When I workout by myself I just use dumbells because you can just drop them if things go wrong.

For squats, set-up your safety right and youll have no problems as well.

Almost any excercize can be changed slightly to make it safe without a spotter.

[Cynic]

Deserve, I also workout without a spotter and I use exclusively free weights. I have to rely on my best judgement. If a rep is really hard to complete, say it takes three to five seconds to get to lockout, then I know I need to drop 5-10 pounds for the next set.

I've been lucky so far and misjudged only once since Sept 05. The result: I set it down gently on my chest and rolled it down to my legs where I was able to set it on the floor. Of course, I'm not benching 200+ yet, so I'm double lucky, I guess.