CEdgar

Last updated 01:00, Thursday, 30 August 2007

Getting fit the right way with David Little

AFTER a long break from the gym this year I can look back on the training I’ve done and honestly say: why use weight machines?

For a while now there’s been this contention over weights machines and how beneficial they are to the body. I remember one of the articles I published was the comparison between free weights and weights machines and free weights came out the winner. Now I want to show you all that bodyweight exercises are just as good.

THE EXERCISE: The pull up bar has long been the best back exercise for developing that all important V shape. With different variations you can look to increase that V shape with a wider grip or you can look to build arm power up with close grip pull ups. The added advantage of the pull up bar is you can place added resistance to the workout with a weighted vest or a weight belt. The Lat Pull down always develops good V shape on your back. This involves pulling the bar to the chest but there is a huge tendency to cheat on this exercise.

BEST FOR MUSCLE SHAPE AND DEFINTION : For muscle bulk the lat pull down will win as the pull up bar tends to hit the arms more when resistance is added. However for shape and definition the pull up bar wins hands down.

CAN ANYONE PERFORM THIS EXERCISE? Lat pull down can be performed by anyone and that’s the added advantage over the pull up bar. If you can pull up your own bodyweight then you will struggle to get the full benefits of this exercise. A lot of gyms have assisted pull up machines but it doesn’t give you the full benefit.

THE WINNER : The pull up bar.

THE EXERCISE : Dips work the lower chest, triceps and front deltoid. Crossovers work the lower and middle part of the chest. Dips are traditionally known to be body builders favourite because of the difficulty of the exercise. Crossovers were introduced to get that triangle shape in the middle of the chest.

BEST FOR MUSCLE SHAPE AND DEFINTION : Dips are great for getting quick shape and definition on the chest and with added weight the pump felt after a few sets is similar to that of the bench press. Crossovers in my opinion are a waste of time – I’ve never like cable crossovers for the simple reason you can cheat. Too many people use every other muscle to pull the cables down. I believe this exercise can cause more injury especially to the deltoid.

CAN ANYONE PERFORM THIS EXERCISE : Dips are similar to pull ups and if you can’t lift your own bodyweight you will struggle. My advice is to try and get key muscles like your triceps strong first by performing tricep extensions and kickbacks then perform five reps and build slowly after that. Crossovers can be performed by anyone.

THE WINNER: Dips

THE EXERCISE : Jumping squats are a plyometric exercise that builds great strength in your quadriceps, hamstrings, calves and glutes (buttocks). The leg press machine is one of the better machines around and for power and muscle mass they do the job. Leg press means sitting down while performing the exercise. Jumping squats are performed while you’re constantly on your feet.

BEST FOR MUSCLE SHAPE AND DEFINITION : Jumping squats generate explosive power in the legs but are also good for the Core. Muscle mass isn’t really developed but strength certainly is. With the leg press you develop a lazy core as I call it. You tend to forget about keeping it tight through the exercise and concentrate on pushing the press out. Leg press does build power and muscle mass however.

CAN ANYONE PERFORM THIS EXERCISE : Jumping squats are great for men and women and should be incorporated into any leg workout. For the power and muscle mass generated from leg press, men generally use this a lot but both can be performed by anyone.

THE WINNER: Jumping Squats, generally because the Core is always engaged and that builds an overall stronger body. So overall bodyweight exercises develop key muscle balance compared to weights machines. I still believe specific weight machines play a supporting part but not to the extent they used to do. Always look to incorporate at least one weight machine exercise into your weekly workout. If I was to consider one it would have to be the cable wood chop for your core.