Cable machine are gym equipment that lie somewhere in middle between the extremes of free weight and cardiovascular machine. Cable machines provide tension to the muscles throughout each movement. While many individual use cable machines as a secondary piece of exercise equipment after completing their session with free weight, the way that the muscles in the body function when using a cable machine is different than when utilizing free weights.
Additionally, the use of cable machines can lead to increased strength in those muscles, while also avoiding the stress that can be placed upon those same joints from the use of heavy barbell. Within the cable machine workout chart are diagram that explain the component necessary to effectively utilize the machine. For instance, one of the first component explained is the importance of attachment to the machine.
How to Use the Cable Machine
The type of attachment that you use will determine the type of movement that can be performed. For instance, straight bar are used for movements that involve both limbs, such as presses and curl; rope are used for exercises that require the wrists to remain in a neutral position, such as pushdown; D-handle attachment are used for exercises that involve each limb independently. Each of these attachments are essential component of the exercises on the machine, and understanding each of these attachment will make the remaining component of the cable machine workout chart easier for you to use.
The second component to consider is the height of the pulley on the machine. Low setting on the machine are used for movements that involve pulling the limbs towards the body, such as row or bicep curl. High setting are used for movements that involve pressing or pulling the limbs away from the body, such as overhead press.
The middle settings are used for exercises in the middle of each range of movement, such as row or bench press. Each of these settings are used for specific movement on the machine, which allow the chart to make clear which setting the individual should utilize to perform each exercise. The third component to consider is the way that the individual is to program the exercises into a training routine.
For instance, a common split routine for individual is a 4-day split that focus on training each of the major muscle group twice per week. For example, on push day, individual will exercise their chest, shoulder, and triceps; on pull day, they will exercise their back and biceps; on leg day, they will work their hip; and on full-body day, they will work their core muscle. Each of these split routine allow for each group of muscles to rest and recover in between exercise day.
Within the cable machine workout chart, there are exercise that show how to provide progressive overload to each of the muscles targeted by the machine. For instance, because the resistance provided by the cable machine remains the same throughout each exercise, the individual will notice incremental increase to the weight. The chart demonstrates the ways in which four of the most common exercise can be progressed, as well as the reasons why the plan for each exercise is so simple; because the cable machine remove the momentum that often mask weakness in free weight exercise.
As with any exercise machine, form is essential when using the benefits of the machine. Form is essential with the cable machine because the tension on the muscle is continuous; there is no point during each exercise where the muscles can rest. The muscles has to remain braced and controlled throughout each repetition.
The individual should maintain their spine in a neutral position, their shoulder blade retracted, and maintain a stable standing base. The individual should breathe during the phase where the muscles are exerting force, and each movement should use a full range of motion. Some of the most common mistake on the cable machine include performing each movement too quick, or performing exercises with the incorrect body position.
For instance, swinging the limbs to perform each exercise remove the tension from the muscles; flaring the elbow when performing row can place stress upon the shoulder; standing too close to the weight stack limit the range of motion of the limb. Though these mistake may seem small, they can prevent the individual from realizing any benefit from using the machine. Lastly, the use of both cable and free weight are not mutually exclusive to one another in the gym.
While free weight often require the development of stabilizer for each limb, and allow for much heavier load to be performed with the limb, the use of the cable machine allow for the body to maintain steady tension in each muscle group, and to exercise in angle that are not often possible when using free weight. Thus, the most effective training program for individual will use both type of exercise. The cable machine workout chart make the use of the cable machine easier for individual to incorporate into their routine.
Additionally, by using the cable machine workout chart, the individual can ensure that the cable machine isnt an afterthought in their training program, but instead an essential component of the program that will help the individual to achieve there goal.
