Free weights versus cable machines is without doubt one of the oldest debates in health. Nevertheless, generally, it is not an either-or dialogue. You possibly can have your cake and eat it too. That mentioned, what about cable machine-only exercises? Are they a viable approach to practice? I feel so.
Whether or not you are a newbie entering into the gymnasium for the primary time or a seasoned vet, the cable machine provides a plethora of workout routines to focus on each muscle group. You possibly can hit your chest, again, shoulders, arms, and legs with sufficient stress to stimulate development. And stress is all that issues. Your muscle tissue do not care what kind of resistance there’s so long as it is heavy.
Having a go-to cable-only exercise routine in your again pocket is extremely beneficial. In contrast to conventional cumbersome machines that may dominate gymnasium house, cable machines are compact and adjustable, making them an ideal match for residence gyms, residences, or resort health facilities. If that’s what you could have obtainable, this program is true up your alley. So, with out additional ado, let’s get to it.
Cable Machine Exercise Plan
Enjoying to cable machines’ strengths is important when performing a cable-only exercise program. Cable machines are nice at constructing muscle. So, the exercise right here is an old-school bodybuilding “bro break up” with an arm emphasis. In this system, you’ll hit every muscle group as soon as per week however practice the triceps and biceps twice. What’s extra enjoyable than that?
Day #1: Chest and Triceps
Cable Chest Press: 4 units x 8-10 reps
Cable Crossover: 3 units x 10-12 reps
One Arm Cable Pressaround: 3 units x 10-12 reps on either side
V-Bar Cable Triceps Pressdown: 3 units x 10-12 reps
Cable Triceps Kickback: 3 units x 12-15 reps on either side
Day 1 is a traditional chest and triceps exercise. Set the attachment up for the cable chest press at shoulder top so you may press straight out. This setting will maximize the quantity of weight you may press. Relying in your choice, you may set the attachment excessive or low for the cable crossover. I like doing cable crossovers excessive to low, ending with the handles at waist top.
The one-arm cable pressaround is a novel train that may really feel awkward at first. It is a single-arm variation that mixes a fly and a press. The hot button is to arrange at an angle and press round your physique previous the midline. If achieved appropriately, you’ll get a nasty chest pump. End out the exercise with a few triceps workout routines.
For extra concepts for cable chest workout routines, learn our full article right here.
Day #2: Again and Biceps
Lat Pulldown: 4 units x 8-10 reps
One Arm Seated Cable Row: 3 units x 10-12 reps
Straight Arm Pulldowns: 3 units x 10-12 reps
Standing Cable Curl: 3 units x 10-12 reps
Behind The Again, One Arm Cable Curl: 3 units x 12-15 reps on either side
Day two is again and biceps. Every part is simple on this one. Nevertheless, there are various variations you may throw in primarily based in your choice. For instance, on lat pulldowns, you should utilize a large grip, shut grip, impartial grip, and underhand grip, to call a couple of. The identical goes for seated cable rows. The behind-the-back, one-arm cable curl could be a brand new train for you. These are additionally referred to as Bayesian curls. With these, we need to get a deep stretch within the biceps. Begin along with your elbow behind your torso and stop it from drifting ahead throughout the set.
To get extra again cable workout routines, try our full article.
Day #3: Legs, Calves, and Abs
Cable Squat: 4 units x 12-15 reps
Cable Romanian Deadlift: 4 units x 12-15 reps
Cable Pull By way of: 3 units x 12-15 reps
One-Legged Cable Kickbacks: 3 units x 12-15 reps
Single Leg Cable Standing Calf Increase: 3 units x 12-15 reps
Cable Crunches: 3 units x 15-20 reps
Cable Palof Press: 3 units x 15-20 reps on either side
Though this leg day seems to be barely completely different from most decrease physique exercises you’re used to, it will possibly nonetheless be extremely efficient if pushed exhausting. You do not want again squats and deadlifts to construct huge legs.
Mess around with the cable squat to seek out the right foot placement. If it does not really feel proper, strive taking a small step ahead or backward to see if that feels higher.
PS – Do not skip the ab work on the finish! And if you’d like extra ab choices, click on right here.
Day #4: Shoulders and Traps
Cable Facet Increase: 4 units x 10-12 reps
Cable Entrance Increase: 3 units x 10-12 reps
Rope Facepull: 3 units x 12-15 reps
Straight Bar Cable Shrug: 3 units x 10-12 reps
Upright Row: 3 units x 12-15 reps
Day 4 will in all probability be the quickest of all of the exercises. This exercise ought to solely take you about half-hour. A lot of the shoulder workout routines work nicely with drop units. To up the depth, carry out a drop set on the final set of the primary three workout routines. The important thing with drop units is to keep up vary of movement. Do not minimize the vary of movement when the set will get exhausting to squeeze out extra reps.
For extra cable shoulder workout routines, try our article right here.
Day #5: Triceps and Biceps
Rope Hammer Cable Curl: 3 units x 10-12 reps
Rope Overhead Cable Triceps Extension: 3 units x 10-12 reps
Crucifix Curls: 3 units x 12-15 reps
Reverse Grip Triceps Pressdown: 3 units x 12-15 reps
Reverse Curls: 3 units x 15-20 reps
Single Arm Crossbody Triceps Pressdown: 3 units x 15-20 reps
The final day of the week is arm day. I set this exercise as much as superset a biceps train with a triceps train. So, the primary two workout routines go collectively, as do workout routines three and 4 and 5 and 6. This exercise is the day to put on your favourite sleeveless t-shirt to the gymnasium.
Wish to change up a number of the workout routines? Take a look at a few of our different favourite cable arm workout routines.
Are Cable Machine Exercises Efficient?
Let’s debunk a fable: cable machine exercises are certainly efficient for muscle constructing. The important thing lies within the ideas of muscle development. In a nutshell, muscle tissue develop once they’re subjected to emphasize or stress past their present capability. This stress triggers a collection of variations within the physique that strengthen the muscle tissue, getting ready them for future high-stress conditions. Adaptation is why progressive overload is essential. The muscle tissue will not must adapt in case you hold offering the identical stress.
On the muscular stage, stress is stress. It does not matter if it comes from barbells, dumbbells, sandbags, or cable machines. Nevertheless, the flexibility of cables permits for a variety of workout routines that focus on each a part of your physique with adjustable resistance. This selection allows you to hit muscle tissue from a number of angles and carry out workout routines by a full vary of movement. Plus, cables present fixed stress, successfully partaking the motion’s concentric and eccentric phases.
One other issue that makes cables efficient for muscle development is security. We all know one of the simplest ways to construct muscle includes pushing units near failure. You do not have to push units to finish failure, however inside three reps is good. The issue is that you just want immaculate type to push barbell units that tough with out your approach breaking down. For many newbies and intermediates, going exhausting on cable workout routines is safer. On the different finish of the spectrum, many superior lifters are beat as much as the purpose the place their joints cannot take heavy barbell work anymore. For folks like that, cable workout routines enable them to go exhausting with out beating their our bodies up anymore.
Widespread Considerations With Cable-Solely Routines
Though cable workout routines are extremely efficient, they don’t seem to be with out some considerations. Right here are some things to think about when leaping on an entire cable program.
1. Not Nice For Power Growth / Lack of Weight
First, there are higher bets than a cable-only program if you wish to be a powerlifter. That is to not say you may’t get stronger with cable work, however energy is restricted. What this implies is that you just get stronger within the workout routines you carry out. It is sensible. In case you take two folks, one who solely bench presses and the opposite who solely does cable flys, the one that bench presses may have a stronger bench press.
That mentioned, in case you are a powerlifter on trip and the resort gymnasium solely has a cable machine, don’t fret. A routine just like the one outlined above is sufficient stimulation to keep up energy for per week or two.
The opposite situation by way of energy is that in case you are a freak, you may actually max out the machine and run out of weight. I’ve but to see somebody run out of weight on a barbell, however loads of folks have maxed out a seated cable row. If that is you, first off, congrats. However you may nonetheless get a great exercise by slowing down the tempo, pausing on the most difficult a part of the elevate, and minimizing momentum.
2. They Break
This concept may seem to be a wierd concern, but it surely’s an actual one. Cable machines break. In case you’ve frolicked in a gymnasium, you have seemingly seen the dreaded ‘out of order’ signal on a cable stack. The truth is, it looks like cable machines break twice as usually as some other gear within the gymnasium. Whereas gymnasium upkeep is not your duty, it is one thing to bear in mind in case you’re contemplating a full cable machine exercise or plan to include a whole lot of cable workout routines into your routine.
3. Restricted Decrease Physique Workout routines
A cable machine lets you do an virtually countless quantity of upper-body workout routines. Nevertheless, that is completely different for the decrease physique, the place the choices are much more restricted. The excellent news is you can nonetheless hit the quads, hamstrings, and calves on a cable machine with some creativity. Moreover, you may add body weight workout routines to enrich your cable program for some selection, equivalent to lunges, break up squats, step-ups, glute bridges, and many others.
Advantages of Cable Machine Workout routines
We mentioned why cable machines work, however listed below are a couple of extra advantages of utilizing a cable-only exercise program.
1. Good When You Are Damage
It sucks, however in case you elevate lengthy sufficient, you’re certain to get harm. Total, lifting weights remains to be safer than most sports activities. Nevertheless, nagging accidents to joints happen now and again. One of many largest errors you can also make is utilizing ache as an excuse to cease coaching. I am speaking little bumps and bruises, not important accidents. You possibly can typically work round minor points.
After I really feel ache throughout an train, my first step is decreasing my weight. From there, I’ll look to shorten the vary of movement. If that also does not work, I go for a brand new train. At this level, a cable motion is often a protected guess.
If you’re banged up, do what you may. Doing productive work is a lot better than staying residence on the sofa. It should hold you within the recreation and make it simpler to ramp again up once you really feel higher.
2. Saves Time
One of many first issues that may bounce out at you when following this program is how fast the exercises are. These periods ought to solely take you about 30-45 minutes. You may be out and in of the gymnasium very quickly. You save time in a few areas. So simple as it sounds, you save time by not needing to load plates on and off. Moreover, cable workout routines usually solely require a bit of relaxation between units. About 60 seconds is all you want.
3. Simple to Incorporate Tremendous Units and Drop Units
If cable exercises will not be quick sufficient, we will make them sooner. My two favourite depth methods are tremendous units and drop units. Each of those methods work nicely with cable workout routines.
Supersets contain performing two completely different workout routines back-to-back with little to no relaxation in between. These workout routines can goal the identical muscle (equivalent to doing two various kinds of curls again to again) or opposing muscle teams (like pairing chest presses with rows). By minimizing relaxation durations, supersets hold the muscle tissue engaged for longer durations, resulting in elevated metabolic stress and muscle fatigue.
However, drop units contain performing a set till failure (or shut), then instantly cut back the load and persevering with with extra reps. This course of will be repeated a number of occasions, steadily lowering the load every time.
Conclusion
A cable machine-only exercise plan is an effective way to coach. Do not let the gymnasium bros inform you completely different. Cable machines provide many distinctive workout routines to construct muscle throughout your whole physique. Higher but, they’re straightforward to make use of and allow you to work round accidents whereas nonetheless getting in productive coaching. Whether or not new to figuring out or a seasoned professional, I can argue why cable machines are a great choice. So there you could have it. If you end up in a scenario the place it is sensible to do a cable-only exercise program, you now have one. All that’s left to do is get after it.
For extra content material on cable machine exercises, try my article on the perfect 18 cable machine workout routines: