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    Seven exercises must

    The Only 7 Gym Machines Worth Using
    1. Horizontal seated leg press
    2. Lat pulldown
    3. Cable biceps bar
    4. Cable triceps bar (or triceps pushdown)
    5. Chest press
    6. Hanging leg raise
    7. Cardio: Rowing machine
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  2. #2
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    mkay
    "If I fail, and I pray to god that I don't, it will not be because I did not try"
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    Assisted pullup/dip machine is a good addition.
    Back to basics full body routine: https://pastebin.com/5BgKgrMv

    Training journal: https://igoodies.000webhostapp.com/?viagra=showthread.php?t=178059671&p=1598034261#post1598034261
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    Apparently those people on the fan bike and/or the stair climber will never fulfill their cardio dreams.
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    chest press lmao
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    WOATbrah of peace :) sooby's Avatar
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    you forgot bosu ball squats on a smith machine OP
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    Registered User jaxqen's Avatar
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    machine/cable rows
    cable face pulls
    cable pullovers
    machine/cable flyes
    cable lateral raises


    all better than machine chest press and cable bicep bar
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  8. #8
    Registered User WeightedDip's Avatar
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    Originally Posted by fhdigital View Post
    The Only 7 Gym Machines Worth Using
    1. Horizontal seated leg press
    2. Lat pulldown
    3. Cable biceps bar
    4. Cable triceps bar (or triceps pushdown)
    5. Chest press
    6. Hanging leg raise
    7. Cardio: Rowing machine

    Ummm, Spam Patrol???? Almost everything you said is WRONG.

    1. Squats > Leg Press.
    2. Weighted Pull Ups > Lat Pull Down
    3. Weighted Chins > Cable Biceps Bar
    4. Weighted Dips > Cable Triceps Push
    5. Bench Press (or) DB Press > Chest Press Machine
    6. Hanging Leg Raises don't belong on this list.
    7. Do 10 Minutes of Rowing then try a 10 Minute Round with a 100 lb + bag and tell me which gets your heart pumping.
    8. No Deadlifts on your list.

    The only way your list makes sense is if your training a beginner and your goal is to "keep them in the gym" rather than quitting training a week after starting.
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  9. #9
    REMAIN INDOORS SuffolkPunch's Avatar
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    It's dumb restricting yourself to "just these" exercises. I mean - why? What virtue is there is trimming down your exercise selection as much as possible?

    It's better to understand what each exercise does and maintain balance between the amount of work you apply to each bodypart. This requires some learning I realise - but it's not rocket science either.
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  10. #10
    Registered User HomeGym70's Avatar
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    Originally Posted by fhdigital View Post
    The Only 7 Gym Machines Worth Using
    1. Horizontal seated leg press
    2. Lat pulldown
    3. Cable biceps bar
    4. Cable triceps bar (or triceps pushdown)
    5. Chest press
    6. Hanging leg raise
    7. Cardio: Rowing machine

    You missed the most important one: The Vending Machine.
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  11. #11
    Registered User WeightedDip's Avatar
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    Originally Posted by HomeGym70 View Post
    You missed the most important one: The Vending Machine.
    Second This.....^^^^
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  12. #12
    Registered User WeightedDip's Avatar
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    Originally Posted by SuffolkPunch View Post
    It's dumb restricting yourself to "just these" exercises. I mean - why? What virtue is there is trimming down your exercise selection as much as possible?

    It's better to understand what each exercise does and maintain balance between the amount of work you apply to each bodypart. This requires some learning I realise - but it's not rocket science either.

    There's many reasons to keep your work out simple. You haven't looked around the local gyms at the guys in there doing 1,000 different moves with no change in their body over months at a time? In fact, the biggest mistake in gyms I see is exactly this. Guys doing 100 different moves, forgetting the most basic principles of adding strength and size (progressive overload.) When you keep your work out simple, it's easy to prioritize progressive overload.

    Another reason is, some guys like myself, during the summer, we work long hour manual labor jobs from sun up to sun down. During the winter months, I can afford to spend 3 hours a day in the gym. But when the weather gets good, we don't have near as much time to spend in the gym. That can mean prioritizing the most effective work outs.

    Nothing wrong with keeping things simple and adding weight to the bar each week. But there is something MAJORLY wrong with the OP's way of doing it. When keeping your training simple and using basic principles to make gains, his exercise choices go against this whole principle. In fact, his choices of exercises are ones I might throw in during the winter when I do have 3 hours to hit the gym. But going back to the basics and using basic principles, he's going about it all WRONG.
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  13. #13
    REMAIN INDOORS SuffolkPunch's Avatar
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    Yeah, I'm not suggesting that you do every exercise under the sun. Just that we pick a useful subset - but are free to change to something different at a later date.

    Although I've never seen a physiological explanation of why a large amount of variety woudln't work (Bret Contreras for example, agrees with this POV). We have terms like "directed adaptation" from Mike Israetel but I wonder if this is just for building neural efficiency in specific lifts. This is clearly important for pursuits like powerlifting but I'm not sure how this is relevant to hypertrophy goals. It's possible there is a positive reinforcement loop with getting stronger from neural efficiency improvements and growing muscle so I'm always open to coherent theories. However, even powerlifters sometimes change exercises for close variations.

    I think the real problem with people not achieving results is not applying sufficient workload. People are typically "majoring in the minors" by choosing lots of isolation exercises that don't apply workload to large amounts of muscle tissue and overall don't put in the intensity and/or volume required to grow.
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  14. #14
    Registered User WeightedDip's Avatar
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    Originally Posted by SuffolkPunch View Post
    Yeah, I'm not suggesting that you do every exercise under the sun. Just that we pick a useful subset - but are free to change to something different at a later date.

    Although I've never seen a physiological explanation of why a large amount of variety woudln't work (Bret Contreras for example, agrees with this POV). We have terms like "directed adaptation" from Mike Israetel but I wonder if this is just for building neural efficiency in specific lifts. This is clearly important for pursuits like powerlifting but I'm not sure how this is relevant to hypertrophy goals. It's possible there is a positive reinforcement loop with getting stronger from neural efficiency improvements and growing muscle so I'm always open to coherent theories. However, even powerlifters sometimes change exercises for close variations.

    I think the real problem with people not achieving results is not applying sufficient workload. People are typically "majoring in the minors" by choosing lots of isolation exercises that don't apply workload to large amounts of muscle tissue and overall don't put in the intensity and/or volume required to grow.

    Exactly, and that was my point. And I don't think there's any thing wrong with having too many exercises to a certain extent, nor hitting the muscles from all different angles. I mean Arnold did it, and it worked great. The problem is many people don't keep a journal in the gym with them to ensure they increase intensity on each exercise. If they did so, and ensure they increased intensity week in and week out, I'm sure it would work out great. And on top of that, if they had 5+ hours to spend in the gym like Arnold.

    But the average human being who doesn't body build for a living and competition, keeping things simple and focusing on the basics, progressive overload and intensity, in my opinion is the best route. Marvin Eder was a good example of this and is one of my fav's to this day.

    My method is pretty similar during the long work season, except I usually focus on about 3 movements per muscle group, and ensure I keep up with progressive overload week using Spread Sheets which I can update on the laptop or phone at anytime. I try and use the most effective exercises for each groups. Ex. Triceps (Weighted Dips, Weighted Diamonds, Kick-Backs.) Legs (Squats, Deads, Weighted Lunges.) I add 2.5 lbs to 5 lbs to each movement every week possible and focus on constantly adding weight to progress. If I hit a stall or feel like my muscles are adapting, then I'll swap a movement out with another for a while.


    I think the point is, the OP chose his most "favorite" movements, and forgot the whole concept of intensity and what's required to build muscle. I think we'd all love to sit on the cables and press a rope down all day also, but we know that isn't going to build. OP poster has a lot of learning to do.
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    Expecting crap, but to be honest they're pretty good and it would be interesting to see a group do that vs another group doing a larger range of exercises.
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    Originally Posted by SuffolkPunch View Post
    Although I've never seen a physiological explanation of why a large amount of variety woudln't work (Bret Contreras for example, agrees with this POV). We have terms like "directed adaptation" from Mike Israetel but I wonder if this is just for building neural efficiency in specific lifts. This is clearly important for pursuits like powerlifting but I'm not sure how this is relevant to hypertrophy goals. It's possible there is a positive reinforcement loop with getting stronger from neural efficiency improvements and growing muscle so I'm always open to coherent theories. However, even powerlifters sometimes change exercises for close variations.
    I mean if neural efficiency lets you lift more weight, doesn't that mean you can train for hypertrophy harder? Switching exercises all the time could perhaps keep neural efficiency low and thus not let you train with as much resistance.
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    Originally Posted by jademonkey View Post
    I mean if neural efficiency lets you lift more weight, doesn't that mean you can train for hypertrophy harder? Switching exercises all the time could perhaps keep neural efficiency low and thus not let you train with as much resistance.
    Neural efficiency = smaller muscles. A lot of guys that are big such as successful bodybuilders are relatively weak, due to terrible neural efficiency.
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