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Indian
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Gym Equipment
It is very important to
have high quality equipment available so that you can perform your exercises
correctly and get the results that you deserve. Unfortunately there is
lots of low quality equipment on the market that will not allow you to
perform quality reps, resulting in little or no muscle growth. I describe
here the equipment that is needed to do the recommended exercises, and
discuss the most critical aspects of these machines.
This section is written
to help you select a gym with good equipment and pick out the right machines
to do your exercises. I hope this information will also inspire some gym
owners when they are looking to buy some new equipment. The good news is
that you really don't need a lot of equipment to assemble an excellent
gym where bodybuilders can get great results.
If you are planning to buying
new fitness equipment, I recommend you to shop well and to consider at
least some of the following manufacturers: Cybex, Hammer Strength, Life
Fitness, Gervasport, Body-Solid, Icarian-Precor, Hoist, Gym 80, Paramount,
Nautilus, WNQ, Maxicam, Apex, Yukon, Legend, Magnum, Maximus, Pro Fitness,
MedX, Atlantis, Powertec, Star Trac, Wilder, Power Strength, Body Masters,
FreeMotion, Strive, Flex, Matrix, Barbarian Line, Inter Atletika, BH HiPower,
Sport-Thieme, ZhengZhou Sanhui, Impulse Fitness, Yeekang Fitness, L+K,
Panatta Sport, Teca Fitness, Pulse Fitness, Multi Form, Bcube, Teuwsen
Sportgeraete, Kaesun, Exe Fitness, MF Sport, Iron Grip, Hampton, Ivanko,
Cemco, Troy, Intek, TuffStuff, Quantum, Nebula, Power Lift, ProSpot, BodyCraft,
GP Industries, Sorinex, Bomb Proof, TechnoGym. (If I miss any important
brand, please let me know.) Never buy a new weight machine without testing
it.
Weight Machine Selection
Criteria
When you are choosing a
good weight machine to do your muscle building exercises, you should make
sure that it passes the following criteria:
I strongly advise to stick
to the basic machines. Use the same type of machines that the champions
have been using for decades, and are still using today. The best weight
machines have a simple construction. The more complex and trendy a machine
is designed, the less effective it usually is in stimulating muscle growth.
The best weight machines
provide a very natural body movement throughout the full range of motion.
The machine must be constructed in such a way and the hand grips must be
located in such places that your body is always in a comfortable position/posture,
which allows you to generate maximum power during heavy reps.
A good weight machine must
have a strong, robust, and stable construction made from solid steel. You
do not want to use or own a machine that cannot survive a single workout
of Ronnie Coleman. The best machines can easily survive a century of heavy
duty workouts.
A good weight machine must
be adjustable to the length and body construction of all its users. Everybody
between 5 and 7 feet (150 - 210 cm) tall should be able to use it under
optimal conditions.
A good weight machine must
allow the exercise to be performed over the greatest possible range of
motion, with a complete stretch of the muscle at the bottom of the rep
and full contraction at the top of the rep. By nature, machines usually
provide a smaller range of motion compared to free weights. It becomes
even worse when the machine is designed badly, forcing the user into a
restricted range of motion, that totally erases the effectiveness of the
exercise.
A good weight machine must
keep the muscle under continuous tension with a constant force throughout
the full repetition, from the bottom till the top of the movement. Unfortunately,
many machines have a significant mechanical friction that lowers the tension
on the muscle during the down-phase of the reps. This mechanical friction
is usually higher for stack machines (using cables running over pulleys
or wheels) than for plate loaded machines (using standard barbell plates).
Plate loaded machines, on the other hand, have the disadvantage that the
force does not remain 100% constant throughout the movement as the weights
make a rotation in an arch around a hinge point. It is not always clear
which is better, plate loaded or cable machines, it really depends on the
exercise and the design of the machine. Avoid machines with a high mechanical
friction.
Recommended Equipment
Let's take a look now, at
the equipment that we need to do the recommended exercises, and discuss
some of its most critical aspects. Pictures and movies of the equipment
can also be found at bodybuilding.com or in my imaginary dream gym.
Chest
For the chest exercises
you need dumbbells, an Olympic bar, Olympic plates and Olympic collars,
a flat-incline-decline bench, and a smith machine. The smith machine must
be vertical (not angled), must allow the bar to slide from the floor up
to about 8 feet (2.5 m) high, and must be very heavy and stable so that
it doesn't slip away when it is used for heavy squats.
The dumbbells are without
any doubt the most important equipment in any gym. Dumbbells must lay stable
in the hands. Therefore, it is recommended to choose dumbbells of standard
shape, size and grip, rather than any fancy looking new design. A gym must
minimally have a pair of dumbbells of 2, 3, 4, 5,..., 19, 20 kg, increasing
in steps of 1 kg (2.2 lbs), and 22, 24, 26, 28 ,..., 48, 50 kg increasing
is steps of 2 kg.
A good flat-incline-decline
bench must be very stable, not too wide so that the shoulders have enough
freedom to move during dumbbell presses, not too high so that the heels
of both feet can be placed on the floor, and adjustable to the following
angles: -22°, 0°, +22°, +45°, +67°, and +90°. Unfortunately,
many adjustable benches don't allow to go decline (-22°).
People who like to do heavy
bench presses may prefer separate bench press setups for flat, incline
and decline bench presses.
Although I don't recommend
you to do cable crossovers for your pecs, the cable crossover machine is
a very all-round cable machine that can be used for many exercises (biceps,
triceps, shoulders etc.). Therefore I do believe that every gym should
have one. It is very important that the pulleys can be adjusted in height
from the floor level up to more than 2 meters (7 feet).
Abdominals
For the full range of motion
crunches a very steep decline (-50°) bench with leg support is needed,
which can also be used to do the lying leg raises, if set in a less steep
angle (-22°). For the hanging leg raises, a vertical leg raise construction
is needed.
Forearms
All you need for the forearm
exercises is some dumbbells, straight barbells, and a flat bench or preacher
bench to support your arms.
Shoulders
All you need for the deltoid
exercises is dumbbells, and a smith machine.
Upper trapezius
Dumbbells are all you need.
Triceps
For your triceps exercises
you need dumbbells, an EZ-bar with plates and collars, a flat-incline-decline
bench, parallel dip bars, and a cable column with EZ-grip. I prefer to
use EZ-bars for all my arm exercises because they allow a much more natural
grip for the wrists, which provides extra strength during the exercise
and keeps the wrists free from injuries.
Upper and middle back
To do the exercises for
your upper back (lats) you absolutely need a cable lat pulldown machine
with a wide-grip bar, a middle-grip bar (palms facing each other), and
a small-grip V-bar. A plate loaded lat pulldown machine is also very effective.
For both pulldown machines it is very important that the distance between
the seat and the grips is large enough so that even a very tall person
can fully extend his arms, and get a full stretch of his lats, at the bottom
of the repetition. Therefore, it is best if the seat is adjustable in height.
It is also very handy to
have a chin-dip-ab combination with a high pull-up bar for chins, two parallel
dip bars, and an arm/back support for hanging leg raises.
For the middle back exercises
a seated row machine and a lying T-row machine are must-haves. I have experienced
very good plate loaded as well as stack loaded seated row machines. Most
important is that the position of the chest pad must be adjustable so that
all people (short or long arms) can easily grab the grips, and are able
to enjoy a full range of motion with fully extended arms and completely
stretched muscles at the bottom of the movement. The lying T-row machine
must be plate loaded, and preferably have various grips (wide, middle,
narrow) and an in height adjustable feet plate. Seated cable row columns
are also very popular, but in my opinion less essential for building muscle
mass than the seated row machine and lying T-row machine.
Biceps
For your biceps exercises
you need dumbbells, an EZ-bar with plates and collars, an incline bench,
and a preacher bench. The preacher bench must be adjustable in height.
Hamstrings
Lying leg curl, seated leg
curl, and standing leg curl machines are usually stack loaded cable machines.
It is very important that they allow the greatest possible range of motion,
and that the pad at the back of your lower leg can be adjusted in height.
For the standing leg curl machine, the location of the hand grips is very
important, as they contribute a lot to the stability of your body during
heavy leg curls. The bent-legs hyperextensions are done at the same hyperextension
machine as used for the lower back (see below).
Lower back
A hyperextension machine
can be horizontal or 45° inclining. Horizontal hyperextension machines
put much more stress on the knees. The stress on the knees is lower if
the pads that support the back of the legs are not too close to the feet.
If the pad supporting the pelvic does not have a shape that provides enough
space for your testicles, performing hyperextensions can be very uncomfortable.
Calves
A standing calf raise machine
must be a vertical machine, can be stack or plate loaded, and must be very
strong, robust, and stable because some guys use very heavy weights for
this exercise. I have used very good plate loaded as well as stack loaded
seated calf raise machines.
Quadriceps
While the barbell squat
is the king of all bodybuilding exercises, the hack squat machine is without
doubt the king of all weight machines. Every self-respecting gym must have
a hack squat, as it is the best quadriceps building exercise that exists.
No other squat or leg press machines can replace the hack squat. The best
hack squats have an angle of about 45° and must be plate loaded. The
feet plate must be big enough (about 80 x 80 cm), have a rough surface
against slipping, and preferably have an adjustable angle. The success
of the hack squat is its simplicity.
For the barbell squat and
the front squat you need a barbell, a smith machine, a squat rack or power
cage, and a wooden plank of about 2 inches thick (e.g. 5 x 20 x 80 cm)
for under the heels. A good power cage has in height adjustable parallel
bars at the sides that can catch the barbell is case you would fall.
For power movements every
gym also needs to have a leg press machine. A good leg press machine must
be plate loaded, with the seat near the floor, and the weights sliding
under an angle of about 45°. The angle of the back of the seat is preferably
adjustable. A leg press machine must be extremely strong and robust because
the biggest guys can press up to 2,000 lbs (1000 kg) of weights.
None of the plate loaded
leg extension machines that I have tried so far were really good. Therefore
I think that a leg extension machine is best a stack loaded cable machine.
The best leg extension machines have a seat that declines slightly backwards.
I never use leg extension machines that do not allow me to lower the weight
100% (to full quadriceps stretch) without losing the tension on the muscle
at the bottom of the rep.
A sissy squat is a very
simple construction that should have 2 long parallel bars pointing backward,
so that you can comfortably lean completely backwards during your squats
without falling down.
Inner and outer thighs
Thigh adductor and thigh
abductor machines must be stack loaded cable machines that allow full range
of motion.
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