digg

Join DiggAbout

Introducing Digg Dialogg!
Check out the first Digg Dialogg with Nancy Pelosi. More guests to be announced soon!

See the original image at bestlifeonline.com

10 Machines You Must Avoid at Your Gym

bestlifeonline.com — These machines often put heavier loads on the back and joints than is necessary, and almost always miss the mark when it comes to replicating the movements found in everyday life.

Bury
show profanity settings
expand all
  • icantseeyou, on 07/12/2008, -34/+183I used to work out 3 times a week and I think I used all of those.

    Working out is bad for your health. Great link.
    • chrillen, on 07/13/2008, -21/+75Working out is not bad for your health, or did you just forget the sarcasm tag?
    • bunit03057, on 07/13/2008, -12/+43Notice how many of the replacement workouts are lame. "Medicine-ball throws" instead of a military press yea... ok
      • BedPost, on 07/13/2008, -1/+24Have you ever used medicine balls for workouts? They're ***** intense. Seriously. I've done the bounce the ball against the wall above you workout - it's strenuous.
      • tayf, on 07/13/2008, -9/+2Rofl I laughed at that too.
      • crazykid596, on 07/14/2008, -9/+3They put lame workouts in for people that are too lazy to do a real workout. Like those ab commercials for people that want abs but are too wimpy to work for them
      • BoonTobias, on 07/14/2008, -1/+9they missed the worst machine...

        all of them
      • NapalmNewt, on 07/14/2008, -0/+1You could do a standing military press with a barbell instead of sitting down at a machine. There's no undue stress and it requires a lot more work from other muscles.
      • DocHoliday22, on 07/14/2008, -0/+2Depends on what you are trying to achieve. If you want to put on muscle, size and strength then the alternatives are lame - Use free weights if you can't handle the machines. If you want to tone up, build endurance, stamina and general fitness then the alternatives are good "enough".
    • Drewboy64, on 07/13/2008, -7/+14I mean really. Did you forget the sarcasm tag there? Working out isn't bad for you unless you're using harmful machines or bad technique.

      I wanted to add a comment to the article. It's very good. Lots of those machines can cause lots of harm to your body. I have several friends who do a few of those and I've mentioned to them that they need to look into alternatives or they're going to be feeling it later in life.
      • ShinRaTDR, on 07/13/2008, -10/+5"Working out isn't bad for you unless you're using harmful machines or bad technique."

        Which many, many people are and do. Its something to point out that most of the handed down advice, the common sense activities to stay active, are detrimental to the body in the long run if not done properly. Like running and ruining your knees for example.
      • Intangible360, on 07/13/2008, -10/+6Even if you're doing everything right, going overboard with working out can be just as harmful to your body as being inactive.
      • chrillen, on 07/13/2008, -2/+13At ShinRaTDR: Well bloody hell, this is just what I mean. We're going to stop people from running now just because it can ruin your knees? Might as well just sit at home so that we don't go out into the dangerous world!
      • ohnoitstaylor, on 07/14/2008, -1/+4@ chrillen: People can get out and walk, which is much less strenuous on your joints. People can also swim, bike, etc. instead of running to get into shape; in the long run, that's a lot healthier for you.
      • ShinRaTDR, on 07/23/2008, -0/+1@chrillen

        Did I say that prick? No, I said its SOMETHING TO POINT OUT. I am just saying these "get out and exercise" comments are just dickishness unless they provide some sort of help or options, or useful advice.
    • JoeCool1986, on 07/13/2008, -8/+9Go to crossfit! It's amazing! (medicine ball throwing including, and it DOES work.) I've been going for about a month now and I love it because it's all cross training exercises that work a lot of muscles at once and very much so replicate every day activities. If other crossfits are the same as the one I go to, then the first day is free anyway, so give it a shot.
      • SillyRabbits, on 07/13/2008, -1/+9Not to be overly negative, but recommending exercise programs after 1 month experience is really not very helpful. If you've been doing it for 5 years, that's a different story. It could be an awful program, that causes horrible joint injuries, and you wouldn't know for many months (or longer).
      • pveltrent, on 07/14/2008, -1/+2I've been doing crossfit.com workouts for over a year and similar exercises for longer than that. I like it a lot.
      • adamjroth, on 07/14/2008, -0/+2Crossift is the only program that I have found to work. I've spent hundreds of dollars a month on personal trainers, run 50+ miles a week training for marathons and ultra-marathons... and my body composition never changed (and, all the same, I was weak). Machines are gimmicks. They isolate. Unless you're looking for beach muscles, isolation isn't going to do much for you. In fact, it's simply stupid -- in the same way that dumbbell curls and elliptical machines are stupid. How do these movements mimic anything you're going to do day-to-day? They don't -- don't bother trying to convince anyone, or yourself, otherwise. Your body is a single unit and should be worked out as such. After a year of Crossfit, I'm leaner, stronger, faster and ripped. In November, I placed 2 / 150 in a 7 mile trail run with next to no running specific training. All the same, a month later, I finished 18th out of 75 in a 50k run just outside of San Francisco. I hadn't run more than 15 miles in a single effort since the previous May. There is sufficient science backing the Crossfit ideology and I wouldn't be speaking so highly if it wasn't effective (I rarely post on Digg unless I feel strongly about the subject). Every night I work out with females that would put most of you to shame.

        If you're ready to stop lying to yourself, It all comes down to this: If you want to get in shape, you must be willing to push yourself to the very edge and then over. You may want to puke. It should hurt like hell. Your personal limits and willpower must be tested daily. This will not be easy... but just how bad do you want it?

        Finally, it must be noted that if your goal is to get into peak shape (or any shape for that matter), nutrition is the very foundation. This cannot be overlooked. If you eat like *****, all your effort will be wasted. I may have been running 50 miles a week, but I felt justified in eating as much as a I wanted. While I ate higher quality foods... I ended up eating a lot more than I needed (because, hey, I just burned 1200 calories, right?) Nutrition is a science. Don't fill your body up with trash. Eat a proper balance of protein, carbohydrates and fats. Fat does not make you fat. Avoid sugars at all cost. Not all calories are created equal. While you may feel you're eating healthy (I did), there's a good chance you're not doing as well as you could. The information is out there.

        Good luck.
    • romygrr8, on 07/13/2008, -2/+10chuck Norris would kill you for saying that.
    • diggerachi, on 07/13/2008, -10/+2I agree. This article is retarded. The only one I will agree with is number 6 Seated Rotation Machine. It's pure crap. The smith machine is great especially for heavy weightlifting.
    • Dominicc2003, on 07/13/2008, -0/+12Weighted Body-weight exercises FTW.

      I know technically they're not "bodyweight" if extra weight is added but you know what I mean: Do things u can do without weights, then add resistance!
      • tayf, on 07/13/2008, -3/+3The whole bodyweight concept is stupid! Try doing a planche pushup or something like that. That's "bodyweight" but a whole lot harder and requires much more muscle mass than a regular push up. Use weights as resistance, der.
      • adamjroth, on 07/14/2008, -0/+1The body weight concept stupid?? Try doing as many sets of 5 pull-ups, 10 push-ups, and 15 air squats in 20 minutes as you possibly can. Then tell me the body weight concept is stupid. I guarantee that you'll be smoked, no matter your fitness level.

    • IglooBurner, on 07/13/2008, -2/+7Any workout machine can destroy your body if you don't know how to use them correctly, its very hard to make one machine to fit every body frame, so use with caution. If you don't feel the targeted muscle than you're doing it wrong, oh yeah and make sure to adjust the settings.
    • JVIikel, on 07/14/2008, -6/+1Forgot one:

      http://img253.imageshack.us/img253/1417/machinepo4 ...
    • SexPython, on 07/14/2008, -1/+4Actually all those machines are quite bad for you and do little to improve muscle gain. Hard work on free weights is the best way to go.
    • dksupremacy, on 07/14/2008, -1/+1Thanks for the laugh man, made my day
    • desertDenizen, on 07/14/2008, -0/+2I guarantee you didn't use the #5 hip abductor unless you're 1) a chick who believes in spot fat reduction, or 2) a frumpy gym dork of the black-socks-with-sneakers variety who doesn't know when a machine is built for chicks who believe in spot fat reduction.
      • warbird, on 07/14/2008, -1/+1Although spot fat reduction doesn't work, there is such a thing as toning muscles to look slimmer. Excellent example is the obliques. Exercising them will tighten up the muscles and make you look slimmer, even though there has been no significant fat reduction. It wouldn't be as effective on the thighs, but there would probably be some (effect).
      • desertDenizen, on 07/14/2008, -0/+1Oliques are a good example, but what you're describing makes you look sculpted, not thinner (except maybe as optical illusion). Building any muscle makes it bigger, but better due to its shape.
  • An1malCrackers, on 07/12/2008, -10/+20Good article.

    However, I never knew that squats on a smith machine train chest and biceps, besides the legs (sarcasm).
    • Xavious85, on 07/12/2008, -2/+3Sorry if I missed the sarcasm but I still don't see how it trains the chest and biceps. Can you elaborate for me?
      • An1malCrackers, on 07/13/2008, -2/+2That was the sarcasm, it doesn't....
      • pwnerofnoobs, on 07/13/2008, -4/+3Well you can pull up a bench and use the smith machine for bench pressing. Doing curls, on the other hand, would be awkward because the movement produces an natural arch that is hindered by the Smith Machine's design.
      • Hardac, on 07/13/2008, -1/+2Squats force your upper body to balance the bar and the weight when your lower body is pushing.
      • pwnerofnoobs, on 07/13/2008, -3/+3Static or iso metric contraction is not sufficient in this regard to stimulant muscle synthesis. As a matter of fact static contraction is useless for the purpose of gaining size or strength. It is far from being a workout.
        The ones who dug me down have shown their ignorance with regards to exercise. May they die a slow and painful heart attack.
      • thejamabides, on 07/13/2008, -1/+5Free weight squats train almost EVERY muscle in your body. Same with dead lifts. Every muscle is working conjunction to keep you upright. Squats most definitely train your chest, and your biceps keep some balance. If you want to get technical, Squats are more for your glutes, and don't 'target' your legs.

        http://www.exrx.net/WeightExercises/GluteusMaximus ...

        If I could do one workout 3 times a week it would consist of variation of the squat and dead lift. Best thing that ever happened to me are those two exercises and their derivatives.
      • pwnerofnoobs, on 07/13/2008, -9/+3Shut the ***** up dumbass. We're not even talking about free weight squats in this post and that was never my argument.Yes, I know free weight squats recruit periphery muscle groups to stabilize the body, but the fact does not constitute a complete workout. If Someone is pressed for time those two excesses you mentioned would provide sufficient stimulus to adjascent muscle groups, but don't expect to shatter any bench pressing records. To effectively target muscle groups you must work them directly.
      • JustMatt, on 07/14/2008, -0/+6Tip:
        Any time you are trying to have a serious, mature discussion or argument about something, don't start your response with "Shut the ***** up dumbass." It pretty much immediately invalidates whatever you have to say.
    • over9k, on 07/13/2008, -2/+0I was confused by that too.
    • sgtiger, on 07/13/2008, -3/+1They don't. The only benefit your chest will see from squats is a boost in GH (which is a great benefit).
      • pwnerofnoobs, on 07/13/2008, -10/+2hey dumbass, read my ***** post before you post senseless drivel. You want to know how to work chest on a smith machine? Pull up a ***** bench and do bench presses. I don't recommend it, but thats how you do it.
      • sgtiger, on 07/13/2008, -0/+3Not a very bright one, are you?

        Let's review here. "Squats" on a Smith Machine. Does the article say bench press? Nope, guess you're the one posting "senseless drivel".

        Have a nice day, "dumbass".

        =)

      • pwnerofnoobs, on 07/13/2008, -6/+1sgretard, pay attention. The above posters wanted to know how it is possible to work chest on a smith machine. I proposed a solution. Did you completely ignore the posters I was responding to or are you just so ***** dense that it went over your head? Based on your failed attempt at insulting me I would have to say it's the latter. I know it's going to be hard, but do try to muster up the courage to overcome the embarrassment I dished out to you and continue on with your pitiful life.
      • sgtiger, on 07/14/2008, -0/+5Mr. n00b,

        Get over yourself, really. My original post was not to you. The world does not revolve around you, so stop thinking it does. Nobody here cares what you have to say. What you "dished out" required the intellectual capacity of a 3 year old.

        You're a child and you offer no worthwhile contribution to this forum. Do us all a favor and delete your account.



      • exomni, on 07/14/2008, -0/+1"The above posters wanted to know how it is possible to work chest on a smith machine."

        No he didn't. He wanted to know how SQUATS on a Smith Machine work your chest.
      • pwnerofnoobs, on 07/14/2008, -3/+1exomni, shut the ***** up and mind your business.
      • pwnerofnoobs, on 07/14/2008, -2/+1sgretard, show me a 3yr old who can composite a prose with the same level of eloquence that I exhibit and I'll show you a ***** genius.
    • H0tKarl, on 07/13/2008, -1/+4If you squat until your knee blows out, then you get to bench press the weight off of you.
  • mca1990, on 07/12/2008, -2/+57What's next? You're going to tell me Kälteen bars make me gain weight?
    • dasdef, on 07/14/2008, -0/+1where can i get aforementioned 'Kälteen bars'?

      5'10" 135LB's here haha
    • mllawso, on 07/14/2008, -0/+3Yeah, coach gives them to us when he wants us to go up a weight class.
  • bixby1, on 07/13/2008, -6/+95avoided all.
    • nobody98, on 07/13/2008, -3/+153I stay at home in front of my computer just to make sure I avoid them.
    • ChileanGoD, on 07/13/2008, -4/+40I recommend the armchair.
      • Alex2, on 07/13/2008, -0/+46Too much pressure on the thighs. Go for the recliner.
        Better yet, just stay in bed.
      • TheMidnight, on 07/13/2008, -0/+11My best exercise is the one handed pelvic thrust.
      • KnuckleZ, on 07/14/2008, -0/+1Too much strain on the hand, might want to not use any hands at all. Try to avoid any sort of movement if you can.
  • kitci, on 07/13/2008, -12/+2OMG, is this for real? This is an eye-opener :D
    • FeartheKnighted, on 07/13/2008, -2/+8Why do people leave such stupid comments? Why do I bother to respond to such stupid comments?
      • punkcat, on 07/13/2008, -0/+4compounding error by furthering comments and admitting to my own waste of time.
      • PoonGnarfler, on 07/14/2008, -0/+1Some of them are starting to look like YouTubes comments. Kill me now.
  • seo2020, on 07/13/2008, -16/+10Everything in this article makes sense... good advice that will make me think about natural motion exercises as an alternative to using machines... great read.
  • Louis11, on 07/13/2008, -8/+350So like . . . every machine at the gym?
    • pkulak, on 07/13/2008, -5/+5That's just about right actually. I like a lot of cable pulley exercises though.
      • over9k, on 07/13/2008, -5/+1cables aren't really machines cos you still have motion in all the dimensions.
      • maci01, on 07/13/2008, -0/+21Not the 5th dimension *****.
    • somedigg, on 07/13/2008, -1/+31bro if you just look at any athlete's training program, you will see a lot of free-weight power exercises. Moreover, if you talk to a bodybuilding professional they will tell you that compound exercises are the best for your body : squats, deadlifts and the bench press

      Some more natural motion exercises : pullups, pushups, barbell shoulder press etc.

      Anyways, I've been training for 2 years, gained 40lbs, lost 10 and I hardly ever use machines.

      Good luck!
      • burjzyntski, on 07/13/2008, -8/+13gained 30, then?
        why did you just say that?
      • chuckDontSurf, on 07/13/2008, -4/+2yeah, but how much ya bench?
      • Synyk, on 07/13/2008, -0/+5Nice post, work out plans should really focus on free weights...olympic bar, dumbbells, etc. Machines usually force your body to move in a limited way that's unnatural. Instead of seated leg press, do squats, instead of machine preacher curls, do dumbbell preacher curls, and so on and so forth.
      • CoMpUtErITGuY, on 07/13/2008, -6/+2He benches the big mac at dinner time. Oh yea!
      • xShifty, on 07/13/2008, -0/+35He said that because he gained 40lb of muscle and lost 10lb of fat.
      • Harbinger67, on 07/13/2008, -9/+4Your post lost all credibility at "bro".
      • ohnoitstaylor, on 07/14/2008, -0/+28Given this context, saying "bro" probably extends his credibility.
      • desertDenizen, on 07/14/2008, -0/+2I agree 90%, but some machines make sense, like leg curl. I've been lifting for over 20 years. Trust me, after you've been doing it a few more years, you'll enjoy mixing things up a bit. Variety keeps the body guessing and on its toes. You'll eventually plateau on any exercise and then need to find a new way to shock that muscle group, make it go, "whoa, what the ***** is this?"

        And swim.
      • yaazz, on 07/14/2008, -1/+2bro, thanks for the info bro!
      • burjzyntski, on 07/14/2008, -0/+0Hey bro, want a natty ice, bro?
    • scalded, on 07/13/2008, -1/+32The vending machines are still free reign.
    • Fracture98, on 07/13/2008, -1/+10No. I don't see the Kegelcizer.
    • sloppychris, on 07/13/2008, -3/+5Machines are for sissies.
    • nizzy1115, on 07/13/2008, -1/+3So like my entire all in one home gym system. It has every single one of these in it...wtf.
    • Xander512, on 07/13/2008, -1/+5Ever heard of free weights?
    • sh4rkb1t3, on 07/14/2008, -0/+1I think they covered everything.
  • shogan191, on 07/13/2008, -4/+18Yes, I avoid those for sure.
  • DarkProd, on 07/13/2008, -8/+2Haha. From 1 to 7, they're all seated.
  • neutronlaser, on 07/13/2008, -7/+373I think Diggers already know to avoid the gym.
    • TheMidnight, on 07/13/2008, -1/+97I love the gym! I take my Pokemon there to win badges.
      • HumanGlitch, on 07/14/2008, -1/+12a/s/l
      • TheMidnight, on 07/14/2008, -0/+1Being a digger, I'm 24/never in a million years/Mom's Basement
    • desertDenizen, on 07/14/2008, -1/+2And they complain about not having girlfriends. Hmmmm..... :)
      • notwizt, on 07/14/2008, -1/+2Hmmmm..... :)

        Douche.
      • desertDenizen, on 07/15/2008, -0/+1nitwitz: Not all diggers are geeky virgins. Being healthy and having good relationships with women doesn't make one a douche, it just means he's not a total loser. Sitting around on digg commiserating about not being able to get women, on the other hand, pretty much is evidence of total loserdom, no matter how good you are at GTA. Now go outside and get some sun.
  • jcm267, on 07/13/2008, -4/+9Heh... I do use those lower body workout machines. Maybe I'll have to avoid them. I am buying a road bike, which works those muscles, in the near-future anyways. And most people don't use the lat. pulldown machine in the way that this article says not to anyways.
    • rdgn, on 07/13/2008, -1/+7riding a bike isn't resistance training.
      • jcm267, on 07/13/2008, -0/+3I'm not a bodybuilder. Lower body sets are one of the things that I do in between sets of whatever part of the upper body I'm focusing on that day. If it's detrimental to my health, then what's the point? Bicycling WILL work out those muscles so it's not like they're going to wither away because I'm not doing leg presses any more.

        Anyways, since you felt the need to chime in, what do you suggest I do?
      • gregdogum, on 07/13/2008, -0/+8i ride my bike with no handle bars
      • xShifty, on 07/13/2008, -0/+3How is it not resistance? You're working against the wheels to turn them. Bicycling is awesome exercise, it even gets to your abs(and a tiny bit to your arms, only about as much as whacking off probably)
      • mdcraig62, on 07/14/2008, -0/+2in reality, road bikes require strong abs, and does almost nothing to strengthen them...a hard lesson learned by me
    • joegibes, on 07/13/2008, -2/+4Uphill, in a blizzard?
  • Wakuko, on 07/13/2008, -9/+137What's this GYM you speak about?
  • rdgn, on 07/13/2008, -16/+18anyone that has even half a brain and goes to the gym regularly knows this article is garbage. the squat trains the chest and biceps? LOL.
    • Hardac, on 07/13/2008, -6/+14Have you ever balanced 250lbs or more on your shoulders? Of course not or you would know that your arms and chest do the balancing and your legs do the pushing. It is amazing that the human body can use many muscles at once. You on the other hand seem to just be doing home row finger exercises.
      • LinusTheLim, on 07/13/2008, -1/+12I have balanced 250 pounds on my shoulders and was not amazed at how much the chest and arm muscles were not being worked. I didn't expect it (squatting) to work my chest and arms. Of course balancing a weight on your shoulders will require active participation of many different muscles of the body -- probably most of them -- but that doesn't mean they are getting a workout in the sense of the word that gymgoers mean when they use the word "workout". Scratching your ass also engages your chest and arms, but I don't think anyone would call that a workout.
      • munawarali2, on 07/13/2008, -1/+3Anyone squatting serious weight will have a large chest and arms. Your whole body takes a hit when squatting.
        Perry Rader (An old time powerlifter) believed that 20 rep squats will change metabolism and make a 90 pound weakling (which he was) into a 200 pound brute (Which he became).
      • LinusTheLim, on 07/13/2008, -1/+2To the extent that your statement is true, it because most people who squat serious weight also bench press and shoulder press serious weight. After a heavy leg workout your legs will feel like jelly, but your arms and chest will not. This is because your chest and arms were not worked, except only peripherally.
      • Synyk, on 07/13/2008, -0/+1LinusTheLim, the article doesn't say it'll give a good workout to your chest and biceps, but simply that it "trains" them, and it does, you can't deny that. case closed.
      • bintangfolife, on 07/13/2008, -0/+2The article talks about the Smith Squat. The bar is on a track. Last time I did one there wasn't too much balancing involved...
      • billbillbilly, on 07/14/2008, -0/+1"Scratching your ass also engages your chest and arms, but I don't think anyone would call that a workout."

        you might be suprised
  • spmyke, on 07/13/2008, -1/+32Typically, it’s best to avoid most nautilus-esque machines at the gym. All they try to do is mimic proven free-weight exercises, but are far less effective, instead.
    • desertDenizen, on 07/14/2008, -0/+3Dugg up for avoiding absolutes. Leg curl for instance... not very doable without a machine.
      • NapalmNewt, on 07/14/2008, -0/+1You get the same training with squats as you do with leg curls. And squats have the additional benefit of training quite a few more muscles than leg curls.
      • desertDenizen, on 07/14/2008, -0/+1Squats do not work your hamstrings. You have to do both exercises.
  • zephyr42, on 07/13/2008, -2/+94Free weights are really the only way to go, they're safer and they don't contort your body in ways it isn't naturally tuned to go. Also since machines are fixed there's no range of motion and no balance required.
    • stlcadet11, on 07/13/2008, -0/+10exactly... i squat, bench, row, press, deadlift, etc. and none of those require a machine. using free weights and doing exercises like deadlifts train your whole body and are much better for you than machines
    • basye, on 07/13/2008, -0/+8Actually, free weights + knowledgeable trainer is the best way to go. Many folks start off with these at home and quickly throw something out of whack, quitting in disgust. If they'd only spent a month or two with a quality trainer to learn technique, they'd have stuck with it.

      Unfortunately, that was a lesson learned the hard way.
    • billbixby29, on 07/13/2008, -11/+1that's *****, of course. Granted, machines are often not designed with your safety in mind. But to say that adding range of motion with free-weights is "safer" is ridiculous. Makes it much easier to do it WRONG and ***** yourself up even more. I recommend to all my clients to mix machines with free weights. And do neither until you've spoken with trainer(s) on how to do the resistance training properly.
      • Synyk, on 07/13/2008, -1/+3all you have to do is learn proper technique, and free-weights is the safest way to go. It's way more natural, and thus, better, for your body.
    • Heavypettingzoo, on 07/14/2008, -1/+1I'm rehabbing a shoulder injury, and free weights are way too tough on the joint. This is where I find machines to be the most useful.
      • THjhu, on 07/15/2008, -0/+0when i rehabbed my shoulder, cables were the way to go. and by cables i mean those colored rubber straps you see. those and lightweight dumbbells are what got me back.
    • philberttheduck, on 07/14/2008, -0/+2Cable machines are the way to go. Best of both worlds. Extended range of free weights with the safety of machines. If you're a novice at working out, free weights are terrible. People overcompensate unnecessary muscles when they're fatigued and put a high risk of injury. A training BOOK is better than a trainer, really. Many trainers feed you some stupid *****, it's better to just get training books and youtube or ask a friend.
    • VargVikernes, on 07/14/2008, -0/+1Both ways is good. I've watched a lot of bodybuilding videos and I've seen what they use. Most use the combination of both. I.e. Ronnie Coleman is known to use almost exclusively free weights while someone like Lee Priest uses mostly machines. Both are built and cut, so I guess use whatever works for you. I use both.
  • maddendude, on 07/13/2008, -0/+9I can understand all of those, but I've never had a problem with the military press, I feel that its a great workout.
    • sfrench, on 07/13/2008, -5/+1Try Wallball instead. It's a pretty intense exercise and one of it's motions is very similar to the military press.

      PDF Link: http://www.crossfit.com/journal/library/12_03_Wall ...
    • desertDenizen, on 07/14/2008, -0/+1Ask older gym veterans how many of them have had shoulder problems. Military press feels great and is very effective, but go heavy enough long enough and it's really just a matter of time before you have problems. Specialists in sports medicine that I've talked to (orthos and PTs, after my own injury) have been unanimous in their view that you shouldn't raise your upper arm above horizontal in any shoulder exercise. I know, it sucks.

      Fortunately, as a backup, arthroscopic surgery has provided near miraculous, total repair for a couple of my friends.
  • pkulak, on 07/13/2008, -0/+16How could they leave out the leg lift machine?

    What it's supposed to do: work your abdominal muscles.

    What it actually does: works your hip flexors, which is great if you're a sprinter, but is worthless if you're trying to get some stomach definition.

    A better exercise: crunches. Or any exercise which draws your ribcage closer to your pelvis, which is all your abdominals are responsible for.
    • warbird, on 07/14/2008, -0/+2leg lifts are awesome, and lots of people want well defined hip flexors. It is an excellent exercise, and its hard to do wrong and hurt yourself. But yeah, if you do leg lifts expecting to get a stomach workout, you really should study some more anatomy (imo, people working out at a gym should atleast have a basic understanding of this.)
  • weech, on 07/13/2008, -9/+79clearly whoever wrote this article has no idea WTF he's talking about. Yes, using such machines places stress on joints and ligaments. so do free weights. they both have pro's and cons. that's like saying dont run because it'll ruin your hips..right. seriously why do people write this kinda *****? buried.
    • Kyan, on 07/13/2008, -7/+5Actually, running is bad for your back, not your hips. Running makes no sense for anyone as a fitness exercise. If your are an actual runner, then run.
      Otherwise, use a jump rope and bike.
      • weech, on 07/13/2008, -0/+9actually running IS bad for your hips, knees, back, etc...it effects everyone differently. like any other high impact sport.

        "if your [sic] an actual runner, then run."

        hahaaha...your comment is right on par with the article, nice work.
      • morpheus69, on 07/13/2008, -2/+10"it effects [sic] everyone differently."

        I think you meant "affects". "Effects" is the noun (as in "special effects"). I wouldn't have mentioned it, but you opened yourself up by noting the original poster's mistake.
      • mtekk, on 07/13/2008, -0/+3Running can be bad for you knees as well. Most of the problems can be mitigated with proper footwear (and by that I mean shoes that not only fit properly but are replaced every 3 to 6 months depending on the distance covered in that amount of time). Like many things if you have to proper equipment and know what you are doing many of the associated problems can be mitigated.
      • rb79, on 07/14/2008, -0/+1@ morpheus69: "I think you meant "affects"."

        Reminds me of: http://xkcd.com/326/
        Though this time the grammar Nazi wins ;)
      • Syphon8, on 07/14/2008, -1/+1"I think you meant "affects". "Effects" is the noun (as in "special effects")."

        Unless it was their first time running.
    • morpheus69, on 07/13/2008, -2/+21I agree this is *****, all the replacement exercises were body weight exercises...you can't build muscle without progressively increasing workload, and for that you need weight. If you feel you have to replace these machines, my suggestions would be:

      1. Seated leg ext.: Barbell squats (narrow stance)
      2. Military Press Machine: Dumbell military press w/palms facing (removes stress on rotator)
      3 Seated Lat Pulldown: Use palms-facing bar or use cable pulldown machine
      4. Pec-Dec: dumbell incline flys
      5. Hip Abductor: this is an awesome machine for strengthening the hip abductor/adductor muscles...there's no reason to avoid it and no other way to hit these muscles
      6. Seated Rotation: Bicycle Crunches
      7. Leg Press: Barbell squats (wide stance)
      8. Smith Squats: see 7
      9. Roman Chair: if you're careful not to hyperextend or round the back, this is a great exercise
      10. Roman Chair Situps: crunches
      • d3matt, on 07/13/2008, -2/+2I personally use three if I haven't worked out enough to do true chinups (I pull down in front of my head, closer to an actual chinup).
    • billbixby29, on 07/13/2008, -3/+10its typical blockhead talk, zero scientific basis.. They're offended that people can actually get good gains out of machines. I recommend a mix of machines and the free weights. Doing free weights wrong is a much higher risk of injury than the machines. Doing machines wrong for months or years also risks injury. Learn to use them properly, learn to do free weights properly. Learn to feel when you're overdoing it.
      • CrackyJSquirrel, on 07/13/2008, -2/+2you can get gains from machines no doubt. But free weights create a more natural strength since a lot more balancing goes into them.
    • DogtoothViolet, on 07/13/2008, -6/+2The author of the article used spell check and corrected their grammar mistakes. I can't say that much for you. Why did you write "pro's"... what belongs to pro? If you decided to write pros incorrectly, why didn't you at least make it even and write "con's"? How can I take your word for it when you can't even get that right?
    • ProfessorFoo, on 07/13/2008, -2/+2Yeah this article is crap. You can't bulk up doing 15 reps of anything. You would be better off just staying home and doing push ups, pull ups, sit ups, and jogging than throwing a medicine ball 20 times. You won't even get 'tone' from that. You get toned muscles from eating right. Just learn to use the free weights and machines correctly and shoot for 5-10 reps and you will gain muscle/strength.
    • Aikidi, on 07/14/2008, -1/+1honestly. you can use all of those machines without undue strain on the body. its called not using too much weight and not overdoing it.
  • rocannon, on 07/13/2008, -15/+10hmmm.... go out and exercise the old fashioned way... manual labor?
  • havefuntimes, on 07/13/2008, -10/+3Seriously, why go to the gym? I stay active, eat right and exercise outside by jogging or walking long distances. If you want to get in shape it doesn't take that much effort, just ride a bike or jog and eat right.
    • gfxlonghorn, on 07/13/2008, -0/+9To get stronger and bigger? I was content being the skinny kid my entire life, so I started going to the gym. It does wonders for your self esteem.
    • morpheus69, on 07/13/2008, -0/+6You can't build muscle jogging or walking, some people want muscular strength and you can only get that through weight training.
      • thejamabides, on 07/13/2008, -0/+1And LOTS and LOTS of food. Especially if your skinny. If you want muscle, lift weights, and eat 4000 calories a day.

        That is, unless you are genetically predisposed to weight training results...

        notme
      • gfxlonghorn, on 07/13/2008, -0/+1You don't need to eat a lot of food at all to put on muscle. I hit about 2500 calories on a good day, but I get around 100-150 grams of protein in every day, so it is enough to put on muscle without putting on fat. Unless your doing a cut and bulk cycle, you really don't need to eat exorbitant amount of calories, you just have to get the proper nutrients.
    • Abstractpie, on 07/14/2008, -0/+1I go to the gym because its fun to go. A gym is a lot more fun than if I were to go jog a mile. Im in the best shape in my life (and I haven't been in good shape for my entire life) because I'm motivated by the gym.
  • Totz83, on 07/13/2008, -10/+16Gyms are for suckers, running from personal trainers is where it's at
    • maddendude, on 07/13/2008, -3/+12you need a personal trainer to run?
    • davydany, on 07/13/2008, -1/+7I do this amazing thing called getting the ***** out of my house and run 3 miles on the road. Saves me $, and I don't need a personal trainer.

      I do think this article is a bunch of BS...every work out has its pros and cons
    • H0tKarl, on 07/13/2008, -0/+9Or from the cops.
  • over9k, on 07/13/2008, -8/+9My whole strength training program revolves around squats and deadlifts. My bench is very weak though cos I barely bench press. And I have recently introduced power cleans.
    • megaloid, on 07/13/2008, -0/+5Bench press really isn't a very useful parameter of strength anyway. Since you sound like you know what you're doing, may I recommend that you check out some of the kettlebell and bodyweight exercise literature from Dragondoor. That was how I learned "pistol" squats and the proper form of one-handed pushups. Weighted pistol squats are phenomenal. Also, handstands and handstand pushups are a great skill that are effective strengtheners that don't cause wear on the joints.
      • over9k, on 07/13/2008, -0/+3I'm avoiding pistols for now because the last time I did them, my knees took a serious hit. But thanks for the advice anyway.
    • Charlesbian, on 07/13/2008, -0/+1hockey player over9k?
      • over9k, on 07/13/2008, -0/+0No. I am more into muay thai and regular strength training.
    • cable626, on 07/14/2008, -0/+3squats + deadlifts are where its at. check out mark rippetoes book Starting Strength. focuses on squats/deadlifts/bench/powercleans .
      im glad there are some people who still do free weights and squat below parallel because lord knows there are none of those people at my gym!
      • stlcadet11, on 07/14/2008, -0/+3YES YES YES!
        I'm starting on madcows 5x5 next week and i'll be reading starting strength this week. I always make sure I squat below parallel. I'm so sick of these pussies who throw 3 plates on there and do these little squats and call it one rep and are like ***** yeah I just did 300 lbs.

        FORM > WEIGHT
    • illegalcortex, on 07/14/2008, -0/+3For power cleans, I find it's best to go with the Enchiladas Calientes. Or possibly the #8 with eggroll.
  • KublaKhan, on 07/13/2008, -7/+9These make up half the machines at my uni. What a waste of space and time. That could be some sweet bench or floor space.
    I am so glad I gave up machines a very long time ago... got the muscles to prove it. Weights have always been a better workout and more efficient. Its just a matter of picking up a Men's Health magazine or something similar and learning the moves.
  • ness0013, on 07/13/2008, -10/+7I don't use a lot of these machines for those very reasons.
  • Necho, on 07/13/2008, -2/+15just a couple comments for those using the machines (btw I would agree with much of this article and although I'm not that experienced myself, I like the machines and want to relay some good information I've picked up from others)

    Instead of the machine military press just use dumbbells. The shoulders are a complex muscle group and one of the most injured so free weights (which hit the "stabilizer" muscles more) are much more appropriate and not that much more inconvenient.

    Squats and deadlifts are some of the best compound movements and should arguably be a part of any routine; machines are no substitute

    in response to the article's comments on the "seated pec deck" try moving the seat up: this puts less stress on your shoulder joints (and moves emphasis from the pecs to the triceps and delts) but still a good workout.
  • chaos7, on 07/13/2008, -4/+21free weights are the way to go. go to exrx.net to find all different kinds of exercises with different ways to do them.
  • Landgarbe, on 07/13/2008, -0/+9So the Seated Leg Press, Squats Using the Smith Machine and Leg Extension are all bad and you should do Bodyweight Squats instead? Of course this is very gentle to your joints, but I doubt you gain much muscle unless you are a beginner to weight training.
    • gfxlonghorn, on 07/13/2008, -0/+3Well that is assuming that you are really really. It should have said body weight squats gradually moving up to regular squats with a free motion bar.
    • Syphon8, on 07/14/2008, -0/+1If squats are building you muscle, you're doing them wrong.
  • JK1150, on 07/13/2008, -1/+7i knew about the "Seated Lat Pull-Down (Behind the Neck)" problem. however, i have never seen a machine with instructions on doing it behind the neck, as that is wrong form.
    with the other ones, if a machine is used properly you should be closely emulating what you would have done with free weights, which are always better. however, the convenience and safety of a machine over free weights is hard to beat. i doubt whoever researched this article has really outsmarted the designers of all these machines...
  • computerusr, on 07/13/2008, -5/+9I don't trust this article. Where is any evidence or proof? While it may not replicate motions done in real life, these machines do work out the muscles which in turn causes them to grow larger, of course if other factors are right. I use most of these machines at the gym, and the seated leg press puts a similar amount of strain on the knees and joints as a regular squat with the same amount of weight.
    • thespiff, on 07/13/2008, -0/+1Well, I have a pinched sciatic nerve that causes a lot of pain when I put pressure on my lower back a certain way. Seated leg presses I can't do because of this. It hurts like hell. But I have no problem with barbell squats in a power rack.
    • Ansible, on 07/13/2008, -0/+1Here's some anecdotal evidence for you: I aggravated a knee injury using the seated leg extension machine. Took a couple years to rehab - doing one legged body weight squats just like the article said. It probably won't ever be 100% as strong as the other knee though.

      In general free weights are better than machines because you have to develop the stabilizing muscles in addition to the main muscles you are working. Stabilizing muscles can help prevent injury.
    • kpmoore, on 07/14/2008, -0/+2Wrong. Using machines in general can often cause your muscles to become "unbalanced" because the machine only works very specific areas. This makes your body very prone to injury. Compound exercises (squats, deads, bench, etc.) work much larger areas and many more muscles (full squats stress ~250 different muscles) and contribute to greater strength and stability. Not to mention that when these exercises are done properly, joint stress is very minimal.

      Want more evidence? Watch any professional bodybuilder/powerlifter work out. They use nothing but cables and freeweights and it's for good reason.
  • ThatDustyGuy, on 07/13/2008, -1/+8You could use free weights instead of a machine for most of the exercises listed. If you are looking to add mass and increase your overall strength nothing can beat free weights.
  • m4rk0551, on 07/13/2008, -6/+15This is a garbage article. It pretty much tells you to avoid every machine in the gym. It substitutes a freaking medicine ball!? for the Seated Military Press, wow, you're going to get ripped with that medicine ball. That article and website are garbage claiming to be the best. Rely on professional bodybuilder's advice and trainers, not an internet article that isn't dedicated to bodybuilding.
    • ganymede2010, on 07/13/2008, -6/+2Finally someone with some sense. Sounds like you train, so do I, and your speaking nothing but truth.
    • thespiff, on 07/13/2008, -0/+8And professional bodybuilders will tell you to use free weights. Also, this article was written for the audience of the average machine-user at the gym. Most machine users are just getting started and haven't learned to use real weights yet. Medicine balls and body weight squats are about all they can handle.
      • Jorge777, on 07/13/2008, -0/+1I weighttrain regularly and agree that the article is geared more towards the starter who's probably still doing the machines in a circuit at the gym. I halfway agree with not doing the seated military press on a machine but think doing dumbbell presses is the way to go. Some of the alternatives offered really weren't that good, but I really think you're underestimating how good bodyweight squats can be (you do end up having to do a lot of them though). I do squats with a bar on a squat rack once a week, but that's about as often as I'm willing to. Walking in pain at work isn't fun, neither is a hernia risk.
    • warbird, on 07/14/2008, -0/+1True. Only machines worth using in the gym are cable rows, pulldown (front) and seated/standing calf raise machines (though the first two can be replaced with bar/dumbbell exercises.)
  • BiggestofMikes, on 07/13/2008, -8/+2So.... avoid the gym? =P
    • sympathee, on 07/13/2008, -2/+5You are the fourth or fifth person who thought that was clever.
    • BiggestofMikes, on 07/16/2008, -0/+1Sorry, I don't have time to read every single comment on a thread. =)
  • Goonie1337, on 07/13/2008, -14/+9Since when did Digg users ever go the gym?

    Dugg for admitting I like to stare at hot girls while they flex during yoga class. You should digg this comment as well.
  • CHANNELOCK, on 07/13/2008, -6/+1Me thinks gyms are plague infested breeding grounds,why not just like lick the faucet handles at a Greyhound Bus depot bathroom.
    The only handle I handle is the frig handle
  • ganymede2010, on 07/13/2008, -9/+4That list is *****. Doing squats on a smith machine is the best way to avoid injury.
    • Takfam, on 07/13/2008, -1/+5How so? It's the same motion if you use a regular barbell and you have a full free range of motion for your body to use and work out your stabilizers. On the smith machine, you need to contort your body to stick to the machine's range of motion which can kill your overall form.
      • jikalx, on 07/13/2008, -0/+0Squats on the Smith machine are not done the same way as barbell squats. If you do, you can injure yourself.

        When doing squats on the Smith machine you should have your feet a couple feet forward and leaning your back into the bar. When you squat you should keep your ass out like you're sitting. If done this way, squats on the Smith machine are safe.

        Of course, barbell squats are better, but if you don't have a spotter or are trying to focus on your lower body, the smith machine has its place.
      • over9k, on 07/13/2008, -1/+0Squat racks have those safety bars you can adjust to your desired level of squat depth.
    • thejamabides, on 07/13/2008, -1/+2HAHAHA, ok, keep at it then.
    • vengefuldrx, on 07/13/2008, -1/+1You are wrong.
  • faptdivers, on 07/13/2008, -10/+4I've been working out for the last 2 months about 5-6 times a week , i used about half of the machines in this post and I have to say it's bullcrap.
    The military-press also know as the seated Dumbbell is great for your chest and hands , but if you workout with big weights it's logical it would affect your back.
    I do the Seated Pec Deck each and every day , I love it , yeah my shoulders hurt for a while before i got used to it , but now I work with it at about 45 kg's (i'm 16 by the way).
    The Seated Leg Press I agree , that's really bad on your body as a whole.It makes legs look like mellons , and ruins your spine.
    Seated Rotation Machine i used to work this one at about 50-60 kg , about 120 per sets of 4 , but I can't see any results from it so I'm not doing it anymore.

    I'd also recomend the anchor pull , and the chest presses (the ones where you push away two bares with weights and repeat).

    Apart from that I'd agree with the rest of the article , but it eats alot of s*** on a few topics , the guys that wrote it are probably into SF , that's how bad it is in my eyes ~ buried.
    • rabidg00se, on 07/13/2008, -0/+3"The military-press also know as the seated Dumbbell is great for your chest and hands , but if you workout with big weights it's logical it would affect your back."

      You mean your shoulders? How does one work his hands? The seated military press is not also known as the seated dumbbell. The seated dumbbell press is also known as the seated dumbbell. The machine press simulates the barbell exercise, which is really only bad for your back (maybe) if you do it standing, with heavy enough weight.

      You work out too much (six times a week is absurd if you're trying to see gains without destroying yourself in the process) and you don't know what you're talking about on top of it. Chest press? Lie down on a bench and push a bar up and down a few times, it's called a bench press. I promise it's better. Stop using machines and start using free weights in general, actually.
    • over9k, on 07/13/2008, -0/+4To be honest you sound like you don't know anything about weight training at all.
    • jaykaywhy, on 07/13/2008, -0/+3Honestly, working out for "2 months"? That's cute. You're still new to the game, kid.
    • Tytn, on 07/13/2008, -0/+3Yea, you have absolutely no idea what you're talking about. And 45 kg on the pec dec is a joke, are you some 100 lb scrawny emo kid?
    • benedictkenny, on 07/13/2008, -0/+1"Seated Rotation Machine i used to work this one at about 50-60 kg , about 120 per sets of 4 , but I can't see any results from it so I'm not doing it anymore."

      This machine will take about a year to see results from, in the obliques. I started out around 130 also.

      You need to regularly be at 190 before you see what I call "change."
  • ModernChem, on 07/13/2008, -3/+16I avoid them all. imo machines are for people who are too lazy to do free weights.
  • gfxlonghorn, on 07/13/2008, -0/+4I only still do 2/10 because I really didn't know how to replace them. Leg extension is not really good at all unless used in conjunction with a squat or leg press before hand. But it can really destroy your quads when you do all 3 of those( doing leg extension last). I also do the Hip-Abductor machine, because it seems to be the only muscle that gets sore when I run or play soccer. I still use it only because its the only way I can work out my hips fast without looking like a fag(ok I still look like a fag, but doing what the suggest would look worse).

    This is all very good advice. Smith machine squats weakened the hell out of my hamstrings over the course of 6 months, to a point where I still am not back to where I used to be.
  • CorruptRay, on 07/13/2008, -7/+28This article is total BS.

    And to everyone saying "free weights are better", they're really not unless you know exactly what you're doing. If you turn slightly wrong while doing an exercise with free weights you're going to work out a different set of muscles or no muscles at all. Machines like these isolate the group of muscles they're intended for and reduce the chances of you messing it up.

    I've used 8 of these 10 machines 4+ times a week for almost 4yrs now and I've noticed great physical improvement and my spine is still intact and not all broken and curved as this article suggests it would become.

    I mean comon, Chuck Norris is the spokesman for a machine that incorporates almost all of these. Chuck Norris wouldn't lie to you.
    • jaykaywhy, on 07/13/2008, -1/+6"you know exactly what you're doing".

      So machines are for people who don't know what they're doing. Got it.
    • temsi, on 07/13/2008, -0/+6Actually, Chuck Norris endorsed Mike Huckabee for President - that's him lying to you, right there.

      That said, this article is ***** and buried as inaccurate.
    • barthrh, on 07/14/2008, -0/+3Hey, if your personal anecdotal evidence contradicts the research of an MD, a PhD in biometrics and a pro trainer, then I guess it's *****.

      You know, like I have this friend and he smokes. Never got cancer... NEVER. Those health warnings are total BS.

      People screw up free weight exercises for three reasons: They don't learn them from someone who knows what they are talking about (and how to demonstrate); they never have someone check their form to ensure they learned it correctly; and they use way too much weight, forcing them to totally screw up the exercise.
    • kelp, on 07/14/2008, -0/+2Learn to lift... Machines suck.
    • dhughes, on 07/14/2008, -0/+2 Free weights are far, far better than machines.

      I always use free weights whenever I can, it's more natural and it helps you build up muscles involved in balancing the weight. There's nothing like free weights, you really build up every muscle, you realize your body is a machine and every part is needed to help the other parts.

      I could see that when a person is starting out they may find a machine such as the Smith Machine useful for squats due to the large amount of weight involved needing balance if done with a barbell not on rails, but it's artificial, everyone is different but the machine is the same so it can create problems with form.

      Any time I'm at the gym the four things I always try to keep in mind are: consistency, form, flexibility, strong core.
  • Logrusmage, on 07/13/2008, -4/+12...Machines suck? Free weights are better? No *****. Free weights give a larger ranger of motion and don't exclude supporting muscles. It takes a good, what, 5 minutes to learn to do things right, stop being lazy.

    Machines are never superior to free weights. Especially for newbies (all of us). That's a well known fitness fact.
  • zakatov, on 07/13/2008, -4/+5Buried, isolation exercises have their place in a workout, nothing should be "avoided" as long as its done with a proper form, with the right weight, right rep/set range and at the right time in the workout.
    • petaganayr, on 07/13/2008, -0/+2I agree...Arnold used to work out with these machines. I wonder what are the author's credentials to writer this article.
  • theforce34, on 07/13/2008, -2/+5wow heres just another excuse for ppl to not exercise great.... stop being lil pussies and just do it
  • Rudegar, on 07/13/2008, -0/+2fitness starts at home sit-ups and push-ups and a few weights should be OK
    and running and riding a bike is good too

    making workout a thing of the gym just mean if you don't go there you don't get anything don at all
    • vackraord, on 07/14/2008, -0/+1uhm? I don't wan't to say that it's not possible to get a good workout at home but it's 1000 times harder than at the gym. The gym also has an social element thats worth a whole lot. Team up with a friend that has some motivation and you will be getting results in just a months.
  • BradBrown, on 07/13/2008, -3/+4Look, I think the best advice I can give as an obese individual is to skip the gym and go for the hot rock massage at your local Vietnamese nail salon. It'll take 10 pounds of virtual weight off you, and you might just end up making a friend.
    • e2superman, on 07/13/2008, -0/+2I am sure the petite lady that gives the massage is thinking the same thing in return. Dude... go to the gym. In six months you will thank you self. Really, go.
  • Cheeseburgers, on 07/13/2008, -0/+2is there a machine you can do squat-thrusts on?
  • Zippo, on 07/13/2008, -4/+11I'll just stick to the good ol porn exercise.
  • banthis, on 07/13/2008, -4/+5I mean, its bestlifeONLINE.com
  • secondfiddle, on 07/13/2008, -0/+5What, no 12 ounce curls?
  • kagebutsu, on 07/13/2008, -1/+6It's a good thing I refuse to pay someone to work out when I can go run outside for free.
    • mohsenxp, on 07/13/2008, -0/+11I bet you don't even go outside to run for free.
      Doing nothing but cardiovascular exercise just results in losing muscle mass.
      You need to incorporate some sort of weight lifting regime to build up metabolism and improve your fitness, and for many people, finding suitable resistance exercises doesn't come for free.
      I know people at my gym who pay £40 a month and all they do is use the treadmill to run. Now that is a complete waste of money.
      • llzackll, on 07/13/2008, -1/+4Not everyone is trying to add muscle mass.
      • bowe, on 07/14/2008, -0/+4If you already fit, you'll lose muscle mass, if you're overweight you lose fat...which a great deal of people are trying to do. I don't get the idea of these guys who want to look like the incredible hulk. It's been proven that the slimmer you are, the longer you'll live and the less likely you are to get injured. You do need muscle fitness, but long, lean, tone, fast twitch muscle, is better than having huge guns and not being able to scratch your shoulders. The size of the muscle is not anywhere near linear with the strength of the muscle. If you are engaging in sports, most of the time you want fine control and quickness, which you get with lean well developed muscle.
      • Syphon8, on 07/14/2008, -0/+2Running doesn't build up your metabolism?

        *Rolls eyes*
    • cuevas4711, on 07/14/2008, -1/+3Why pay for a house to live in? Streets are free.
  • mwc1066, on 07/13/2008, -1/+2I've found the Cybex-brand machines to be a little better than the rest, but generally, I think those machines are next to useless and I never use them any more. My suggestion - In the weight room, use free weights and mix it up. No one gets fit doing the same thing over and over again. I think that four exercises - bench press, overhead press, squats and deadlifts - the foundation of a good weight routine. Do Olympic movements like power cleans and cleans for explosive power. Kettle bells for core work (many KB movements can be translated to dumbbells). Do body weight exercises like pullups, pushups, crunches, dips, deep knee bends, etc. Make a game out of these workouts. X sets of X reps gets boring fast. Cycle your weight routine throughout the year so you're developing power, strength and endurance. Run, bike, swim, hike, ski, climb stairs, row, etc., for cardiovascular fitness. Play with your kids or your spouse. Try lots of sports. Take group exercise classes. Stretch regularly and/or do yoga.
  • Fetching more discussions...
    Show 51 - 100 of 125 discussions
  •  

    Login or register to add a comment

    Create a new account or login to join in the conversation on Digg. You'll also be able to Digg stories to help promote things you like.


© Digg Inc. 2008 — Content posted by Digg users is dedicated to the public domain.
DIGG, DIGG IT, DUGG, DIGG THIS, Digg graphics, logos, designs, page headers, button icons, scripts, and other service names are the trademarks of Digg Inc.