TRAINING
MACHINE
MASTERY
MASTER THESE MACHINES TO MAXIMIZE YOUR MUSCLE !
I have been in this game a very , very long time as a competitive bodybuilder , trainer , coach , writer , author , consultant , gym owner and of course fan – and I will be the first one to tell you that FREE WEIGHTS should be the cornerstone of any program designed to maximize muscle size , strength and power . However , it is important to understand that machines / cables also have their place , and certainly should be taken advantage of for their unique ability to better isolate target muscle , decrease the need for balance / stabilization , and also to create a more constant tension through the entire range of motion . Here are some that have been vital in my own journey from 125 lbs . “ pipsqueak ” to 225 lbs . natural pro bodybuilder .
THE SMITH MACHINE : This is definitely one of my favorites and I will use it for everything from presses to squats to lunges to deadlifts and rows . I love the control this machine allows for , especially with basic movements and heavy weights . Without a doubt this might be the most versatile machine every invented .
THE LEG PRESS : While the standard BB Back Squat is considered by most to be the “ king ” of all quad exercises I never truly found a groove with it and thus had to find other ways of beefing up my thighs for competition . In this respect the Leg Press became my go-to exercise and is certainly responsible for most of my lower body mass . Since day one I avoided those silly ½ reps and always used a full range of motion , burying my quads into my chest on every rep . I also make sure to switch up my foot positions on the platform quite often to focus on different areas of the complex thigh muscles .
THE HACK SQUAT : As I mentioned , my body never responded well to the basic Back Squat - and while the Leg Press fulfilled much of my lower half , mass gaining needs I knew that I needed some form of squats to manifest complete thigh development . For this the Hack Squat works just perfectly . I find that I can really focus on my quads while performing this movement without worrying about tweaking my lower back ( which has been an issue for me ), even with weights approaching 500 lbs . Like the Leg Press , I also enjoy altering foot positions , which hit my quads from a variety of angles .
THE T-BAR ROW : I think 8-time Mr . Olympia did the most to popularize the “ corner T-Bar Row ” done with a basic Olympic bar and V-handle , but I prefer machines that are created specifically for this movement . The T-Bar Row is a great substitution for basic BB Rows on occasion , as it removes some of the need for torso stabilization / balance , allowing one to better focus on the back musculature . Most of these machines are set up for both a narrow , parallel grip , and a pronated WG as well . Each will focus on different muscles in the back .
THE SEATED SIDE LATERAL MACHINE : I do not believe one could ever build delts that are too wide ! And there is little doubt that Side Laterals are best for creating that coveted “ cannonball ” shape since they preferentially fire off the fibers in the medial deltoid head . However , if you find that after years of using DB ’ s for this movement you have not adequately filled out your XXL tee shirts , then I urge you to put some quality time into the seated side lateral machine . This exercise places the stress squarely on the lateral delts , and allows for constant tension from the beginning to the end of the rep , unlike DB ’ s . You can go heavy for lower reps or bang out stinging sets of 20 or more to make sure every motor unit is taxed to the limit . My shoulders have improved dramatically over the last few years and I owe a lot of it to this very machine !
THE SEATED FLY MACHINE : I love this little “ contraption ” for both chest and rear delts building , once again for the control , isolation and constant tension it provides throughout the entire range of motion . A great stimulus for muscle growth occurs when both stretch and contraction portions of an exercise can be maximized on every rep , and this machine does this beautifully !
By : Coach Eric Broser
DIPS MACHINE : When it comes to smashing my chest I prefer basic “ free ” Dips with just my bodyweight or with plates attached around my waist . However , I love the Dips Machine when I want to hit my triceps hard and heavy with a compound movement . For these I will face away from the back pad and sit on the edge of the seat so my torso is forward and shoulders are back behind me . I find these hit the tris more intensely than dips between benches .
22 Natural Muscle Magazine New Year 2017