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[NintendosBooger]

I've been using a Powertech bench press unit for the past few months and have been making remarkable gains. I managed to do 225 sixteen times on the flat bench position.

However, just the other day, I went to a gym and attempted to bench press the same amount (225) on free weights and I was surprised to see that I couldn't even do FOUR.

Now, I know that free weight bench press requires muscle stabilizers (i.e. muscles that control your form and prevent the damn thing from falling on you), and as a result, I couldn't bench as much on the free weights as I did on its leverage counterpart.

My question is this...

Is there a mathematical conversion available to help equate leverage bench press to free weight bench press? (e.g., "If you can do X on the leverage machine, that means you should be able to do Y on free weights) It was a pretty rude awakening to realize that I couldn't lift as much as I really thought I could.

 

[yacobod]

not that i know of, all machines are different, so there isnt a universal conversion

i would just stick with free weights, be it barbells or dumbells

 

[NintendosBooger]

not that i know of, all machines are different, so there isnt a universal conversion

i would just stick with free weights, be it barbells or dumbells

The Powertech cost me a pretty penny, so I'm not going to throw it out or let it collect dust.

 

[John_B]

Push whatever you like the most.

Anyways, does anyone have a great tip on how to develop that vertical chest ridge between the tits?

 

[NintendosBooger]

Push whatever you like the most.

Anyways, does anyone have a great tip on how to develop that vertical chest ridge between the tits?

Flys and close-grip bench

 

[APF]

Is there a mathematical conversion available to help equate leverage bench press to free weight bench press? (e.g., "If you can do X on the leverage machine, that means you should be able to do Y on free weights

Nope; it's not just mechanical differences, but also neuromuscular/skill differences at work here.

 

[yacobod]

Push whatever you like the most.

Anyways, does anyone have a great tip on how to develop that vertical chest ridge between the tits?

add some size and develop your chest

heavy flat and incline bench press are the best


closegrip bench is more of a tricep excersise
flys are more of a supplemental excersise to the heavy flat/incline bench

 

[No6]

Nope; it's not just mechanical differences, but also neuromuscular/skill differences at work here.

Hell, psychological differences are also at work. It's simply scarier to lift something that's less stabilized.

 

[WrathOfOtaibah]

Free weights every time.

I don't know about an equation but for a while, I was doing Smith Machine benches. I was doing 8 reps of 275 lbs with minor struggle. On the regular flat barbell bench, I almost reached failure at 5 reps of 225 lbs. Maybe you can derive an equation from that.

DB Bench and Incline Bench is the way to go if you ask me.

 

[MrToughPants]

add some size and develop your chest
heavy flat and incline bench press are the best


closegrip bench is more of a tricep excersise
flys are more of a supplemental excersise to the heavy flat/incline bench

Like he said. You can't target that area specifically you have to put mass on your pecs.

The advantage of freeweight over resistance training is balancing the weight, which incorporates and synergizes other muscle groups.

 

[mckmas8808]

Like he said. You can't target that area specifically you have to put mass on your pecs.

The advantage of freeweight over resistance training is balancing the weight, which incorporates and synergizes other muscle groups.

Do you know how to do that? I'm doing incline Bench press and it's working okay. But is there anything else I can do?

 

[Trident]

Do you know how to do that? I'm doing incline Bench press and it's working okay. But is there anything else I can do?

http://www.exrx.net/Lists/ExList/ChestWt.html#anchor165455
ta-daaaa

The mysteries of the chest revealed

 

[Milabrega]

Now, I know that free weight bench press requires muscle stabilizers (i.e. muscles that control your form and prevent the damn thing from falling on you), and as a result, I couldn't bench as much on the free weights as I did on its leverage counterpart.

My question is this...

Is there a mathematical conversion available to help equate leverage bench press to free weight bench press? (e.g., "If you can do X on the leverage machine, that means you should be able to do Y on free weights) It was a pretty rude awakening to realize that I couldn't lift as much as I really thought I could.

There is no math equation that could help convert a leverage bench press to free weights bench press. I bolded the important part as to why your bench dropped in weight. Also the Full range of motion you get with using the free weights well work more of the chest than the fixed positions/cabled press you did on the Powertech bench ( depending on which model you have, ).

But yeah, keep working on yoru chest ( include incline/decline and flyes ontop of flat bench ) and do some Iso Work on your triceps/shoulders to help build up the strength of the stabilizers.

 

[John_B]

add some size and develop your chest

heavy flat and incline bench press are the best

I have a bench and a pair of dumbbells. I have been doing incline bench presses, but perhaps I need to lower my reps and add more weight.

 

[BruceLeeRoy]

I've been using a Powertech bench press unit for the past few months and have been making remarkable gains. I managed to do 225 sixteen times on the flat bench position.

However, just the other day, I went to a gym and attempted to bench press the same amount (225) on free weights and I was surprised to see that I couldn't even do FOUR.

Now, I know that free weight bench press requires muscle stabilizers (i.e. muscles that control your form and prevent the damn thing from falling on you), and as a result, I couldn't bench as much on the free weights as I did on its leverage counterpart.

My question is this...

Is there a mathematical conversion available to help equate leverage bench press to free weight bench press? (e.g., "If you can do X on the leverage machine, that means you should be able to do Y on free weights) It was a pretty rude awakening to realize that I couldn't lift as much as I really thought I could.

Machines can be good for mixing up your training or providing a nice shock to your system but by and large if your going for good quality muscle nothing beats free weights. I know your strength has been increasing but how about your actual physique I dont know anyone that has gotten really good physical development from just doing machines.

 

[brocke]

don't listen to what anyone has to say about free weights being better. it's all about consistency. do you really think a little more muscle is going to be that much better? what's important is that you are going to the gym and staying in shape.

 

[BruceLeeRoy]

don't listen to what anyone has to say about free weights being better. it's all about consistency. do you really think a little more muscle is going to be that much better? what's important is that you are going to the gym and staying in shape.

Oh dont get me wrong about it not being beneficial it absolutely is.
But if your main goal is to have a really proportionate physique(obviously up to interpretation: But generally a V shape) its generally not something your going to get with just machines.

 

[Bildi]

General rule of thumb (and logic) says that free weights will work more muscles and some people like to use free weights nearly exclusively (I do, largely because of the convenience of not needing much equipment and not having to wait for machines at the gym).

Overall, mixing up free and machine is probably a good way to go - you can then target specific muscles where required and also build core strength and so on.

 

[Milabrega]

don't listen to what anyone has to say about free weights being better. it's all about consistency. do you really think a little more muscle is going to be that much better? what's important is that you are going to the gym and staying in shape.

I bolded the truth, everything else is a matter of opinion or fact depending on a person's goals.

 

[MrToughPants]

don't listen to what anyone has to say about free weights being better. it's all about consistency. do you really think a little more muscle is going to be that much better? what's important is that you are going to the gym and staying in shape.

Seriously who does squats and deadlifts?

 

[esbern]

this is a sorta related but a little OT. Is it possible to change the fast/slow twitch ratio? As its based on the amount of mitochondria, i imagine that there isn't a stable number, though i always hear about a 40/60 ratio of one to the other, which kindof seemed like bullshit to me.

 

[Avellon]

I think that ratio is more genetics based and unchangeable. You can try to specifically target your fast or slow twitch muscles within a certain muscle chain but you can't change your overall body ratio that I'm aware of.

 

[APF]

Seriously who does squats and deadlifts?

I do. Front squats and full deadlifts.

this is a sorta related but a little OT. Is it possible to change the fast/slow twitch ratio? As its based on the amount of mitochondria, i imagine that there isn't a stable number, though i always hear about a 40/60 ratio of one to the other, which kindof seemed like bullshit to me.

No you can't, and the ratio varies depending on the individual and the muscle groups (and their functions) in question.

I think that ratio is more genetics based and unchangeable. You can try to specifically target your fast or slow twitch muscles within a certain muscle chain but you can't change your overall body ratio that I'm aware of.

It's more, a motor unit that isn't fatigued isn't trained. So you can use high intensities to fatigue/train the high-threshold MUs, or use lower intensities to fatigue/train lower-threshold MUs (since they'll fatigue slower).

 

[BlackMage]

**** Machines. Free Weights are pretty cheap, and just get a bench that inclines and goes straight and you will save a lot of money just doing workouts at home instead of the gym.

 

[Mikazuki]

I've been using a Powertech bench press unit for the past few months and have been making remarkable gains. I managed to do 225 sixteen times on the flat bench position.

However, just the other day, I went to a gym and attempted to bench press the same amount (225) on free weights and I was surprised to see that I couldn't even do FOUR.

Don't be suprised if you can do a lot more next time. It's very possible your body freaked out and tried protecting itself.

 

[NintendosBooger]

**** Machines. Free Weights are pretty cheap, and just get a bench that inclines and goes straight and you will save a lot of money just doing workouts at home instead of the gym.

Well, one of the benefits to using a machine is that I don't need a spotter and I can push myself harder. With free weights and without a spotter, I have to be careful not to push too hard, and that's an inconvenience since you get more productivity/results struggling on that last rep that you can't do.

 

[lil smoke]

I have a bench and a pair of dumbbells. I have been doing incline bench presses, but perhaps I need to lower my reps and add more weight.

I always figured less reps/more weight = bigger muscles... while less weight/more reps = more cut and defined muscles.

I like to mix between the 2, alternating every week.

Chest is easy, I have problems with legs and arms! Any advice? They just don't get big!!

 

[Wraith]

I always figured less reps/more weight = bigger muscles... while less weight/more reps = more cut and defined muscles.

I like to mix between the 2, alternating every week.

Chest is easy, I have problems with legs and arms! Any advice? They just don't get big!!

I believe your first sentence is a myth. As far as legs, deadlifts + squats.

 

[mckmas8808]

I believe your first sentence is a myth. As far as legs, deadlifts + squats.

The first has some weight to it though. Lifting more weight at a lower reps works the muscles differently than doing low weight and high rep.

 

[MrToughPants]

I do. Front squats and full deadlifts.

Was sarcasm.

 

[GSG Flash]

Just curious, the obvious consensus here is for the free weights, but can weight exercise machines, like the Bowflex, actually tone your muscles like the guys in the commercials? It's always seemed kinda bullshit to me (like every infomercial basically) but I'm not sure.

 

[demon]

Just curious, the obvious consensus here is for the free weights, but can weight exercise machines, like the Bowflex, actually tone your muscles like the guys in the commercials? It's always seemed kinda bullshit to me (like every infomercial basically) but I'm not sure.

toned muscle = muscle with little fat. The bowflex commercial guys hit the weights every day.


i've got a somewhat unrelated question but didn't want to start a new thread- i've heard that it's better to wait a day to work out after a night of heavy drinking, because the alcohol prevents muscle growth and whatnot or whatever. is there truth to that? i planned on working out my chest today, but i unexpectedly did some serious drinking last night.

 

[Cauliflower of Love]

Just curious, the obvious consensus here is for the free weights, but can weight exercise machines, like the Bowflex, actually tone your muscles like the guys in the commercials? It's always seemed kinda bullshit to me (like every infomercial basically) but I'm not sure.

Yes it can.

10 lbs of resistanec = 10 lbs resistance.

The important part is stressing them properly and letting them rest enough to grow bigger.

Like demon said, toned muscled is a result of low body fat and big muscles.

 

[BruceLeeRoy]

toned muscle = muscle with little fat. The bowflex commercial guys hit the weights every day.


i've got a somewhat unrelated question but didn't want to start a new thread- i've heard that it's better to wait a day to work out after a night of heavy drinking, because the alcohol prevents muscle growth and whatnot or whatever. is there truth to that? i planned on working out my chest today, but i unexpectedly did some serious drinking last night.

Yeah one of the bowflex guys was in Muscle and fitness a couple years ago. His routine was mostly free weights I dont even know if he used the bowflex.

I used to work out in this ghetto gym with a lot of body builder guys and I remember there saying was always "Abstain and gain!" Corney I know but they always stressed only drinking when they had a good 2 days in between their next workout.

 

[BruceLeeRoy]

Yes it can.

10 lbs of resistanec = 10 lbs resistance.

The important part is stressing them properly and letting them rest enough to grow bigger.

Like demon said, toned muscled is a result of low body fat and big muscles.

And Big Muscles come mostly from free weights or any exercise that allows a greater range of motion.

 

[Cauliflower of Love]

And Big Muscles come mostly from free weights or any exercise that allows a greater range of motion.

Yes, big muscles come from stressing your muscles through high resistance.

 

[APF]

i've heard that it's better to wait a day to work out after a night of heavy drinking, because the alcohol prevents muscle growth and whatnot or whatever. is there truth to that? i planned on working out my chest today, but i unexpectedly did some serious drinking last night.

No, don't worry about it. Just as long as you can have a good workout, you'll be fine.

 

[BruceLeeRoy]

No, don't worry about it. Just as long as you can have a good workout, you'll be fine.

Drinking seriously limits your bodies ability to hydrate itself, slows down any protein you consume from being absorbed into your muscle tissue, and because of those your strength can suffer. This is really only a problem though if you commonly drink before a workout as APF said you should be fine health wise just dont make it a habit.

 

[Milabrega]

Yeah those Bowflex guys, did not get their body using a bowflex. Its a simple math formula to get like that:

Diet + Exercise + Time + Dedication

Too be cut/ripped like them you need to lower your body fat %, diet is the key here, but exercise will help speed up the process and well, you'll look better at a low body fat % with some muscle than not.

If you are really out of shape/ not physically active you will get some gains from using a bowflex regulary, but to get a body even close to the commercial guys revert back th my math formula.

 

[nelsonroyale]

Hmmm, Im not a fan of weights at all, but I think you are better sticking to free weights. If you can do more reps on the machine, you are better to make the transfer and build yourself up that way. Its good to get a mix of easy/lots of reps and tough/few reps.

Personally I mostly train body excercises...Planches/planche push ups and chin ups are great for strength/weigh ratio...I prefer gymnastic strength excerise routines