[pumpithard]

how shld i train in the gym? To work out 2sets on a machine and proceed to the next, or to work out once on each machine and repeat the whole process? Eg. to do 2 x bench press and 2 x shoulder press, or to do 1 x bench press 1 x shoulder press and repeat?

[Rocky]

You REALLY need to read some of the threads on here about training. Check the stickies.
You say you use machines! Why? Use free weights.

How often do you or want to train?

Make sure you do these exercises:

Squat
Lunges
Deadlift
SLDL
Bench Press
Military Press
Chins
Bent over BB Row
Dips
BB Curl

You can include others but these need to be the mainstay. How you group the exercises will depend on your training frequency and preference.

As a rule of thumb though, except for the odd occasion when you may want to superset (doing a set of one exercise then doing a set of another one then back and forth until all sets are complete), I would do one exercise at a time until you have finished the work sets.

[tim290280]

Yes read more!

Machines suck! Graduate to being a man using barbells and dumbbells.

[pumpithard]

huh but y machines suck?

[Rocky]

Why machines suck:

They often don't use the greatest plane of motion.

They take the majority of the stabilising work out of all movements therefore reducing the amount of overall muscle you need to complete the movements.

Not only do they not always use the greatest plane of motion but they are stuck in a plane which means you are potentially not working the greater amount of muscle.

Most machines work individual muscle areas (primarily) which again is less effective for overall muscle recruitment.

I don't know of a machine that can replicate as effectively a free weight squat, deadlift, or bench.

As Tim suggested - read some more and use free weights - your body will thank you for it by putting on far more muscle than you would gain from doing leg extensions and pec dec.

[tim290280]

Great post Rocky.

Also the machines are built based upon an average user. Most users are not average, as arm, leg, torso, etc, lengths vary so much. So unless it is built for you, alot of machines are forcing you to adjust to it.

[pumpithard]

Originally Posted by tim290280

Great post Rocky.

Also the machines are built based upon an average user. Most users are not average, as arm, leg, torso, etc, lengths vary so much. So unless it is built for you, alot of machines are forcing you to adjust to it.

O really..? No wonder I feel a little weird when working out when using doing shoulder presses, as though i am working out more of my arm even after adjustin to the best position possible...Looks like I was stupid to think that machines were more efficient...i'll start using more free weights and do activities like squats...