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The Question: Using cables provides a much different feel than free weights. Cables can be beneficial and unfavorable at the same time. What is the best workout using only cables? Be specific. Include exercises, sets, reps, etc. What are some of the positive and negative aspects to using cables? Bonus Question: What is your favorite cable exercise? Why? Show off your knowledge to the world! The Winners:
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A wide range of people are already using or thinking about incorporating cable machines in their workout routines. This may be because some use them for their convenience or if there are few alternative resistance devices available. Others may want to use cable machines simply to change the type of stimulus they are putting their muscles through - a good way to prevent adaptation. Still yet, there may also be some who have heard of certain unique benefits of cable exercises over other forms of exercise. These exceptional aspects of cable exercises are investigated and explained later on. Regardless of the reason that cables are being used in workouts, it's important to understand how to get the most out of them. First, we'll look at how to construct a good program that uses only cable exercises.
The first part of any workout program design process is to outline the goals that we have. Then, with these goals in mind, we can set up a plan to accomplish them. Finally, we can try out the routine and meet our goals after proper execution.
Primary Concern: Provide the best stimulus to widest range of muscles using a cable machine's capabilities. This efficient use of cables will yield the best muscle size and strength increases. Best Stimulus: While cable machines can be used in both compound and isolation movements, many compound movements can be inconvenient, awkward, equipment dependent, or even less effective when done using cables. More details on the downsides to cable exercises can be found later. For now, let's assume sticking with a majority of isolation types of exercises will produce the most efficient use of gym equipment in stimulating growth. Widest Range Of Muscles: A full body workout is definitely possible through strict cable usage only. However, additional equipment, like ankle cuff straps, might be needed to work lower body muscles. With this in mind, our workouts will be designed primarily to target upper body growth using equipment available at most every gym. If additional lower body work is desired, they are best incorporated using free weights or machines and can be scheduled on any of the days labeled "off" in the following layout. With cables, many different ranges of motion are possible for the same muscle, and the routine will take advantage of that.
Day 1 (Arms):
Day 2 (Off): Day 3 (Chest/Shoulders):
Day 4 (Off): Day 5 (Back/Abs):
Day 6 (Off): Day 7 (start cycle back at day 1):
Now that we have designed and now know that an all-cable workout program is possible, it might be useful to better understand the capabilities of using strictly cables. Like any other form of exercise, cable work has both advantages and disadvantages.
Some people may find that they have difficulty in training their back to its fullest potential. Many back exercises, when executed without lifting straps and without strict form, transfer some of the weight, unnecessarily, to the forearms and biceps. A cable exercise that I've started using recently happens to eliminate most of this problem. They're called straight-arm pulldowns, and the exercise primarily targets the latissimus dorsi. It could actually be classified as a compound movement as the rear deltoids and lower trapezius are recruited for assistance, with the abdominals, obliques, gluteal muscles, and erector spinae being used to maintain balance and proper form.
I've started using this cable exercise, and I'm satisfied with the effort required to coordinate and execute the movement successfully. I know that I'm working hard when I feel my stomach do a flip. This exercise not only improves back strength by directly targeting and singling out the back muscles, but also improves core strength because of the balance needed to maintain correct form. Anyone having trouble with developing their back might benefit from this often-overlooked movement. We've now seen everything from personal favorites to whole workouts designed around using cables. With the unique benefits of cable movements better understood now, there's no reason to leave them out of workouts. Hopefully, with hard work and dedication, the incorporation of cable exercises can help bring you closer to your fitness goals. References:
We often face the question: "Which one to choose? ...Free Weights, Machines or Cables?" Every bodybuilder no matter if he is advanced or novice has incorporated at least one exercise of the three types in his/her training regiment. Using a variety of training exercises has numerous benefits for the growing individual.
Cables have become more and more popular in recent years due to the fact that they work efficiently for both beginners and advanced bodybuilders. Cables offer a unique isolation and thus are the best option for a finishing exercise. Cable exercises also provide very good stretch and very good pump. The best time to incorporate cable exercise is near the end of the training when strives to maximize the pump and simultaneously stretch the muscle so that the muscle fascia is loosened and muscle growth can occur easily. Most of the advanced and professional bodybuilders have reported that the long regular usage of cables in their routines has added sufficient amount of details to their muscles. Cables are also very beneficial to the novice bodybuilders and those who come into the gym for the first time because cable exercises are easy to perform and easier to control. If you are tired of the regular boring training sessions or if you are stuck in a plateau a workout plan composed entirely of cable exercises can provide new feeling and stress to the muscles. As a result of this training program your muscle will look more detailed and more complete.
Even the best training program will yield no result if you do no eat well. While performing this cable program use the following nutritional guidelines:
My favorite cable exercise is the Cable Crossover. I do it at almost every workout because it is the best finishing exercise for the chest. It also produces very good details. Cable Crossover allows for very strict reps and it also gives me superb pump. I always do 3 sets of 12, 10, 8 and than probably a drop set.
I feel that this exercise stretches my pecs very well and it also allows for maximum fiber recruitment. I often incorporate the "X-Rep Principle" using the Cable Crossover because this is one of the few exercises that allow both superb stretch and superb control. Last, but not least is the fact that the Cable Crossover has proven to be the exercise with one of the strongest stress parameters evaluated by a special Electro-Magnetic machine that estimates the impact on each exercise on the muscle fibers. Train wisely and intensely! References:
What Is The Best Cable Workout? Using cables provides a much different feel than free weights. Cables can be beneficial and unfavorable at the same time. Cable training has become more popular over the years, and many people have been taking advantage of using cables. However, don't be fooled by the Bowflex advertisements that state you will get the body you want in 6 weeks or less guaranteed, because it's not true. Those people you see in the ads have been training for years with both free weights and cables. Don't get me wrong though, Bowflex machines are good, but use them wisely.
When training with cables, your muscles become fully shaped and they look complete. It's possible to gain muscle size when using cables, but it's highly unlikely that you will look like a bodybuilder. With all that said, use cable training once you have obtained adequate muscle mass. Now onto the workout...
Beginners in the sport of bodybuilding have trouble learning the basic exercises, and using free weights can increase their chance of injury. There's two alternatives to free weights, use machines, but expect a limited range of motion, or use cables, and expect an unbelievable pump and a full range of motion. If you chose cables, then read on for the best cable workout. Stretching: Always stretch for 5 to 10 minutes at the beginning and end of your workout. Stretching increases your flexibility and allows you to train harder and more safely. Here are some good stretches.
For a full stretching guide, visit the stretching database. The Split:
Monday - Chest, Shoulders, Triceps, Abs:
Tuesday - Back Biceps, Legs:
Wednesday - Rest Day: Thursday - Chest, Shoulders, Triceps, Abs:
Friday - Back, Biceps, Legs:
 Click Image To Enlarge. Cable Standing Leg Curl. Video Guide: Windows Media (325 KB) - MPEG (2.56 MB)
Saturday - Rest Day: Sunday - Rest Day:
Advanced bodybuilders are usually massive individuals who try to perfect each muscle, because sheer mass alone won't win them a competition. Cable training is usually included in pre-contest preparations to help them attain aesthetic physiques. The Split:
Monday - Chest, Arms:
Tuesday - Back, Shoulders:
Wednesday - Legs, Abs:
Thursday - Chest, Arms:
Friday - Back, Shoulders:
Saturday - Legs, Abs:
Eating the right foods is just as vital as lifting weights. Whether you're trying to lose weight or add twenty pounds of muscle, your diet determines your progress. Eat four to five meals daily, to keep your metabolism running high. Stick to basic foods like red meat, chicken breasts, fish, eggs, potatoes, rice, fruits and vegetables. Drink plenty of water and supplement with protein shakes, a multivitamin, and a fat loss/energy product. ZMA and joint supplementations can also be taken.
For more information on supplements, visit the Bodybuilding.com Store.
Muscle grows when you rest, which is why you should have rest days and sleep at least eight hours on daily basis. While you sleep, your body produces growth hormone, which helps you recover from your workouts. For more on the importance of sleep, visit here.
When using cables, it's easy to perform most of the exercises, and good form provides good results. Good form also decreases the risk of injury, which can be detrimental especially if it occurs before a contest. Cables provide a long range of motion, so more muscle fibers are involved. A long range of motion is one of the factors that determine the pump you will experience when exercising. Last but not least, you can work a muscle from a variety of angles and really isolate it, which is why cables are excellent to use when trying to fully shape a particular muscle.
Cables can be expensive, especially if you plan on buying a Bowflex or a similar machine. Once you reach the maximum weight on these machines, you have to upgrade them and buy more resistance bands etc. and that can be very costly. Cables also tend to break more easily than free weights. Unlike free weights, cables don't involve stabilizing muscles. Strength and muscle size can be slightly increased, whereas with free weights, strength and muscle size skyrocket in a few short weeks.
My favorite cable exercise is Standing Low-Pulley Deltoid Raise. This is a great exercise that isolates the side deltoids. I like this exercise because it's easy to do and it produces results. I keep my rep ranges between 12 and 15 to get a good pump. Drop sets can be used with this exercise for additional side deltoid growth.
I hope this article has helped you understand the importance of cables and how to efficiently use them. Good luck!
Using cables provides a much different feel than free weights. Cables can be beneficial and unfavorable at the same time. Just like any other form of weight training, using cables have their benefits and negatives. In this article I will discuss when and how it is best to utilize the cable apparatus, as well as providing a sample workout. Please read on.
Click Image To Enlarge. One-Arm Seated Cable Rows. Video Guide: Windows Media (381 KB) - MPEG (2.55 MB)
*** Squats and step-ups require stirrups. Additionally, you can only perform them on a machine where the cable stacks are close to each other. Otherwise, there aren't a lot of other options for quads other than abductions. Standing and lying leg curls require cable straps. Standing calf raises require a waist strap.
Click Image To Enlarge. Overhead Leaning Extensions. Video Guide: Windows Media (451 KB) - MPEG (3.24 MB) *** 45 degree lateral raises are just side-lateral raises bent over at a 45 degree angle. Doing them this way increases the tension on the mid-lower delts and minimizes back involvement.
*** Incline and decline cable chest press are performed on the same apparatus as flat cable chest press. To perform them on an incline, simply raise your arms higher towards your nose-hair level, and to perform decline, press the weight to your lower- mid chest.
This is a 4 day split using just cables. I recommend alternating this workout every other week with a free-weight and machine routine that also trains your whole body. This will ensure you are getting the best of both worlds. Each exercise should be performed using 2 sets of 8-12 repetitions. Rest periods should be as short as you can without sacrificing the intensity of the following set.
Firstly it's important to note that the cable machine is not just another machine. The cable apparatus has its own differences and should be viewed as a separate apparatus. It has it's similarities to free weight and machines. Firstly, like free weights it doesn't force your body into a fixed position during the movement. As a result of this, it allows for greater range of motion, especially for those of us who are bigger limbed, meaning you will get more out of each exercise. Related Articles
Cables also provide more tension on the muscle, especially during the negative phase of a movement. The negative part of a movement is very important for hypertrophy, and cables encourage us to get the most of it. As a result of the constant tension on muscles during the movement, it is a good choice for isolating muscle. From my own experience I have found that cables makes my muscles appear harder and more athletic opposed to that rugged look that is associated with free weight. This is mainly because free weights encourage you to use more than just the target muscle. Everyone is aiming for a different physique, and the ratio of free weight to machine exercises you choose should be based on what type of physique you're aiming to achieve. As a result of the above factors, cables exercises will enable you to isolate muscles more, and sculpt in some separation, whereas free weights and machines are better options for bulking. From my own experience, I wouldn't neglect cable work from your routine in a belief that it won't add size because being a bodybuilder, size isn't all you should be aiming for. If you balance free weights, cables and machines in your workouts as well as balancing compounds and isolation exercise, you will developed a winning physique, even in the off-season.
Cable Deltoid Front Raises:
I love these, either on dumbbell or free-weights. You will be surprised how similar they are when performed on cables, but with the added benefit of being a lot more smooth in motion. To perform these, stand against a cable stack, grabbing the bottom single-cable pulley and holding at your side. Although it isn't pictured, lean slightly to the left, which forces more tension onto the front deltoid. With the pulley at your side, bring it forward and up with arm straight, but not locked until it reaches eye level in front of you. Pause and hold for one second, and slowly lower the weight back to starting position. Aim for 8-12 reps. The cable machine is awesome for training delts like the above the exercise. Most of the free weight delt exercises can be manipulated onto cables, such as front raises, cable side-laterals, bent-over laterals, upright rows and even arc presses. They won't give you a massive, rugged look, but will they will compliment the use of free weights and give your delts the separation that will be harder to get using just dumbbells and barbells. This can happen to any muscle if you use cables. Overall, I recommend using 1 cable exercise per muscle during the off-season, and 2 during pre-competition, and you will get the balanced physique you are aiming for.
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Comments: Basic wordcraft skills are in evidence here. Paying strict attention to the format of the questions in the outline will help. This author may also want to read some published articles on Bobyduilding.com to get a feel for the appropriate amount of content for an article.
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Comments: Opening sentence is a run on, would have been better as two or three tight sentences. First character of second and third sentence in second paragraph are lower case. Again, conforming to the outline and following examples of appropriate content length will help here. Try having another person proof read the work. Also print out a hard copy and read it several times before submitting.
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Comments: Chat room abbreviations are not really appropriate in an article. Before you break the rules of writing at least know what the are. Check it out: http://www.bartleby.com/141/. Reading good work makes you better. Bodybuilding.com has a huge body of work by the best writers in the fitness world. Last but not least, the more you write the better you will become. Keep at it.
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