WEEK THIRTY-FIVE :: What Is The Best Cable Workout?

[the_fake_webmaster]

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* Note: How can I win? Answer all questions in the order that they are asked.

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TOPIC: What Is The Best Cable Workout?

For the week of: 05/30 - 6/4
Sunday @ Midnight Is The Final Cut (Mountain Time, US & Canada).

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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?

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Don't discuss any other topic in this section. ONLY discuss the question above.

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The best response will get $75 in credit, and second place will get $50 in credit to use in our online store and will have their workout posted on our main site for the world to see!


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NEW RULE!!!!!
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* New Rule (beginning: May 29th, 2006): Any exercise not listed on our exercise listing (http://www.bodybuilding.com/fun/exercises.htm) must be accompanied by a full and complete description and pictures.

Thanks,
Bodybuilding.com

[MudVaYNe28]

To do this exercise, simply set a incline bench between two low cable pulley stations. Make sure the bench is evenly in the middle of the two low cables. Now adjust the bench so that it is at a low incline. Go for 15-30 degree incline. I personally like a 25 degree angle, but it can vary by individual.

Now grab each cable, lie down on the bench, and perform the same movement as you would a dumbbell fly. Keeping your elbows fixed and “hugging” the weights together for a peak contraction. This is going to give you the best pump in your chest! Hold the peak of each rep for a few seconds, and really fight the negative hard on these. Really contract against the stretch! It will make all the difference!

Go with a rep scheme of 12, 10, 8

As soon as you finish a set, do some intense stretching. I personally like stretching my chest between a squat rack or a door way. Do three sets like this with a 30 second stretch immediately afterwards. Follow the 30 seconds of stretching with intense flexing and squeezing of the pecs.

[ramzi_apollo]

Training with cables gives you a different feeling than free weight. It has advantages and disadvantages. Here is a work-out done only with cables.


Monday: Chest & Biceps

Chest: Machine press – 4 sets of 10-12 reps
Flat cable crossovers – 4 sets of 10-12 reps
Machine flys – 4 sets of 10-12 reps
Machine pullovers – 4 sets of 10-12 reps

Biceps: Two-hand cable curls _4 sets of 8-10 reps
Cable curls with preacher bench _4 sets of 8-10 reps
One-hand cable curl _4 sets of 8-10 reps


Tuesday: Back

Pulldowns – 4 sets of 10-12 reps
Close grip pulldowns – 4 sets of 10-12 reps
Machine rows – 4 sets of 10-12 reps
Cable deadlifts – 4 sets of 10-12 reps


Wednesday: Rest


Thursday: Shoulders & Triceps

Shoulders: Machine press – 4 sets of 10-12 reps
One arm cross cable laterals – 4 sets of 10-12 reps
One arm front cable raise – 4 sets of 10-12 reps
Bent over cable laterals – 4 sets of 10-12 reps

Triceps: Cable press downs _4 sets of 8-10 reps
One hand reverse press downs _4 sets of 8-10 reps
Machine dips _4 sets of 8-10 reps

Friday: Legs & Calves

Legs: Leg extensions – 4 sets of 12-15 reps
Leg curls – 4 sets of 12-15 reps
Machine squat – 4 sets of 12-15 reps

Calves: Standing calf raises – 5 sets of 10-12 reps

*ABS : 3 to 5 minutes of cable crunches before & after each work-out.

Training with cables gives you a well defined body with separations between each muscle. But it won’t give you mass muscle like free weights training so if you want to get bigger, stronger and more massive train with free weight. Training with cable won’t increase your testosterone level as bar deadlifts or bench press does. In my opinion you should start your work-out with free weights and do the last 1 or 2 exercises with cables so you can benefits both mass and definition.

I think the best cable exercise is the two hand cable curls, because it is an important exercise that increase the peak of the biceps.

Written by:  ‘ Apollo ‘

e-mail: ramzi_yaghi_86@hotmail.com

[DAEss]

You may look over in the gym on a regular basis and see the same old guy, pumping away on cable machines, with great biceps and tightly squeezed pecs, and be thinking, "why dont i look like that, i read compound movements were better" well not always. Using nothing but cables for your workouts can offer some great results and is a great way to add variety to your training routine.

Here is an example of some great cable workouts, ones that i often throw into my routine to vary my training and to shock my muscles.

Routine 1 - pectorals and triceps
Routine 2 - shoulders and biceps
Routine 3 - back and abdominals

Before we take a look at the routines, in my opinion, you should take advantage of the easy to use equipemt and pyramid your workouts. this workout is short and intense, but will increase muscle mass, specially for those wanting to show of there summers bodies. pyramding has been known to increase muscle size and strength gains and is a great form of training used during smaller time periods such as 2 to 4 weeks.

Routine 1 - pectorals and triceps
Pectorals:-
cable cross overs 12,10,8,6,4 - 4,6,8,10,12
incline cable flye 12,10,8,6,4 - 4,6,8,10,12
flat bench cable flyes 12,10,8,6,4 - 4,6,8,10,12

Triceps:-
tricep push downs 12,10,8,6,4 - 4,6,8,10,12
cable lying tricep extensions 12,10,8,6,4 - 4,6,8,10,12
cable rope overhead tricep extensions 12,10,8,6,4 - 4,6,8,10,12

Routine 2 - shoulders and biceps
Shoulders:-
Standing Low-Pulley Deltoid Raise 12,10,8,6,4 - 4,6,8,10,12
Front Cable Raise 12,10,8,6,4 - 4,6,8,10,12
Cable Shrugs 12,10,8,6,4 - 4,6,8,10,12
Cable seated rear lateral raise 12,10,8,6,4 - 4,6,8,10,12

Biceps:-
Standing bicep cable curl 12,10,8,6,4 - 4,6,8,10,12
cable preacher curls 12,10,8,6,4 - 4,6,8,10,12
Cable Hammer Curls - Rope Attachment 12,10,8,6,4 - 4,6,8,10,12

Routine 3 - back and abdominals
Back:-
Straight-Arm Pulldown 12,10,8,6,4 - 4,6,8,10,12
Seated Cable Rows 12,10,8,6,4 - 4,6,8,10,12
Wide-Grip Lat Pulldown 12,10,8,6,4 - 4,6,8,10,12

Abdominals:-
Cable Crunch 4x15-25

Unfortunatley, a major disadvantage to training with nothing but cables is that they offer nothing for the legs, so keep hitting those squats and calve raises, and you will have a physique to die for.

Their are advantages AND disadvantages to cable training. but when introducing them as a varied choice, they can help add shape and size quicly and effectivley.

Training specifically with cables helps you isolate and work with a higher intensity on a specific muscle. for example, when performing a standing bicep cable curl, using correct form, you can isolate that one area, without having to use your stabalising muscles such as your front deltoids, pecs and abdominals. this now allows you to work at maximum intensity for that chosen muscle without fatiguing others.
this form of training can quickly add great shape and development to your muscles and can really help you break threw those unwanted plateaus for both strength and muscle gain.

Although cable training holds some great qualities, missing out on those compound movements can really take away from that thick, dense appearence , and doesnt quite have the mass building qualities free weighted exercises do. cable training doesnt have the testosterone boosting capability free weighted movenemt have, and if compared, is no where near as effective at increasing strength over longer periods of time.

whilst performing your cable training, make use of the constant tension free weight doesnt offer. maintain constant tension of the working muscle and this will help improve tone and definition.

with this 3 day split, you can really work on your cardio so u can whip your top off and let the summer rays bounce off your rock hard bod, so get to the gym, hook up the cables and show them what your made of!

just incase your all wondering, my favourite cable exercises has to be tricep push downs, reason being, theyve helped add heaps of mass over the years and really helped shape my triceps to what they are today, they work side by side with my genetic make up to make the perfect tricep, you cant ask for more than that!

keep pumping!

[RC26]

Good Luck

[<Deadlifter>]

:):):):):)

[bitterplacebo]

Here's my ideas.

[<Deadlifter>]

Here's my ideas.

Blame me if I am wrong but where are the cable exercises for the lower body? aftre all legs are of a primary importance! You could have suggested exercises for the lower body..

[Aussie LTD]

TOPIC: 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. 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.

What is the best workout using only cables? Be specific. Include exercises, sets, reps, etc


SPLIT:

Monday: Back, traps, forearms

Tuesday: Quads, Hams

Wednesday: Off

Thursday: Delts, triceps,

Friday: Off

Saturday: Chest, abs

Sunday: Off



Monday:

Standing cable rows

Cable Lat Pulldowns

Seated Cable rows

Bent over cable lateral raises.

One-arm reverse-grip cable pulldowns

One-arm seated cable rows - http://exrx.net/WeightExercises/BackGeneral/CBOneArmRow.html

Cable external rotations

Cable internal rotations


*** Standing cable rows should be performed standing with the back at a 45 degree angle. Pull the weight in towards your lower body. This exercise encourages you to use your back as stablisation, and if haevy enough weight is used, will thicken the lower-mid back.

Tuesday:

Squats - http://exrx.net/WeightExercises/Quadriceps/CBSquat.html

Standing leg curl - http://exrx.net/WeightExercises/Hamstrings/CBStandingLegCurl.html

Step-up - http://exrx.net/WeightExercises/Quadriceps/CBStepUp.html

Lying leg curl - http://exrx.net/WeightExercises/Hamstrings/CBLyingLegCurl.html

Standing calf raises - http://exrx.net/WeightExercises/Gastrocnemius/CBStandingCalfRaise.html

Adductions

Abductions


*** Squats and step-ups require stirrups. Additionally, you can only perform them on a machine where the cable stacks are close to eachother. 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.

Thursday:

Overhead press - http://exrx.net/WeightExercises/DeltoidAnterior/CBShoulderPress.html

Cable pressdown

Cable side lateral raises

Overhead extensions - http://exrx.net/WeightExercises/Triceps/CBTriExt.html

Medium-grip upright rows

Overhead leaning extensions - http://exrx.net/WeightExercises/Triceps/CBBentoverTriExt.html

45 degree bent-over lateral raises

Cable kickbacks

Cable front raises


*** 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.

To do cable kickbacks, get in the same position you would if you were doing them with dumbbells. With a pulley cable in one arm, simply extend your arm back. There is a really nice feel on these.

Saturday:

Incline Cable chest press

Cable dip-variation flyes

Decline Pulley Hugs - http://exrx.net/WeightExercises/PectoralSternal/CBStandingFly.html

Flat Cable Chest Press - http://exrx.net/WeightExercises/PectoralSternal/CBChestPress.html

Cable crossovers

Decline Cable Press

Lying Cable flyes - http://exrx.net/WeightExercises/PectoralSternal/CBLyingFly.html



*** 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.

To perform dip-variation flyes, stand in the middle of two cable stacks and hold a pulley cable at chest-level on each side. Bring the weight down and in. What makes this a dip is that the range of motion is downwards, and there should be limited stretch, as opposed to going higher and pulling the weight in.

More Program notes:

This is a 4 day split using just cables. I recommend alterating 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.


What are some of the positive and negative aspects to using cables?

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 you 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.

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.

[Aussie LTD]

BONUS QUESTION: What is your favorite cable exercise? Why?

Cable Deltoid front raises: http://exrx.net/WeightExercises/DeltoidAnterior/CBFrontRaise.html

I love these, either on dumbell on free-weights. You will be surprised how similar they are when performed on cables, but with the added benifet of being a lot more smooth in motion.

To perform these, standing 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.

And 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.

[bitterplacebo]

Blame me if I am wrong but where are the cable exercises for the lower body? aftre all legs are of a primary importance! You could have suggested exercises for the lower body..

I do agree that legs should definitely not be overlooked, but I felt that I would exclude them from my layout because some people may not have the proper equipment available to perform cable leg exercise. I saw the lower body exercises that you included in your article, and they are excellent examples. However, I've found not all gyms offer the belts or cuffs required to perform those exercises, making them less of an option for some people not wanting to purchase them.

Besides that point, I also felt that cable exercises are not very well suited to most of the lower body exercises. Not only is it difficult to mimic compound movements like squats, it also might be less practical and inefficient. For example, the lunges and calf raises have an angle of resistance of about 45 degrees when done with cables, when the resistance should really be completely vertical.

I would really recommend free weights instead for any of the exercises that people like to call "mass builders." I thought I made mention that one could add additional workouts on the "off" days that might include free weights or machines in order to exercise their legs.

I apologize if that was not clear in my original response.

Edit-
Actually, maybe I shouldn't be so hasty to dismiss lower body exercises with cables. I've never really gave them a try. My leg workouts consist of free weights and machines only. As I'm about to go to my leg workout today, I might bring along my belt and give some of the suggested exercises a try. I'd be glad to update my response if my attitudes change.

[<Deadlifter>]

I completely agree with your free weights policy. I myself use free weights and machines for legs only: Front squats, Lunges, Legextensions, etc...What I meant was that this week's topic requires exercise suggestions rather than opinions about whether to use cables or not...nevertheless good article;)

[bitterplacebo]

I completely agree with your free weights policy. I myself use free weights and machines for legs only: Front squats, Lunges, Legextensions, etc...What I meant was that this week's topic requires exercise suggestions rather than opinions about whether to use cables or not...nevertheless good article;)

You're right, I probably could have at least suggested some, but I wasn't comfortable recommending something that I
a) Have never tried before.
b) Have never really read or heard about people suggesting them, or even seen others doing.

Without these I really couldn't make any assumptions about the quality of results for lower body cable workouts. However, here's my thoughts on some leg exercises:

Squats-With a cable, it seems undue tension is place on the forearms. Seems awkward, but maybe a wrist wrap would help. I still prefer barbell for squats.

Lunges-Seems like either the same problems above, or it's an awkward angle if a belt is used. I definitely like dumbbell or barbells--tension is always straight down and one the legs like it should be.

Calf Raises-Doesn't seem practical with cables. No joints should be moving during the exercise, so the "constant tension" benefit of cable exercises is easily accomplished the same with free weights or machines.

One-legged Kickback-Definitely seems like a cable is one of the best ways here. Doesn't seem possible with free weights. However, I don't do exercises for my butt. For those with moderately low body fat, like me, it's not really necessary to "tone" that area, and most people probably don't want to build that area up and have a huge, protruding, muscular arse. There may be some exceptions, but generally people just don't want "sagging" buns. They should probably just aim at lowering body fat levels.

Leg Curls-Probably the only cable exercise I would recommend for the leg. The angle of resistance is correct and constant throughout the movement. Their are almost impossible to do with free weights, so cables are definitely a good alternative to the machines for this one.

Just some opinions in case anyone is interested.

By the way, <Deadlifter>, your response is very well outlined and thought out. I hope it does well. I saw that you suggested X-Reps. They're definitely good with cables, but have you ever tried those with legs? Good way to get you out of breath and on the floor.

[<Deadlifter>]

X reps on squats..this sounds freakish...I nearly vomit each and every leg workout after numerous squat sets+ drop sets..x reps will kill me xD

[egyption T]

Using cables provides a much different feel than free weights. Cables can be beneficial and unfavorable at the same time.and if u do it right u`ll just feel your muscles just pumped,...just concentrate on the angle of your muscle and high reps.
here`s aworkout using just cable:-


day-1:- chest&triceps

Flat Bench Cable Flyes:- 4 sets: not less than 9 reps in the set
Incline Cable Flyes:-4sets:not less than 9 reps in the set
Cable Crossover:- 4sets: 10-15 reps
Triceps Pushdown - V-Bar Attachment:- 3 sets 10-15 reps
Reverse Grip Tricep Pushdown:- 3 sets 10-15 reps
Kneeling Cable Concentration Triceps Extension:- 3 sets 10-12 reps


day-2:-shoulders,biceps,abs

Cable Seated Rear Lateral Raise:- 3 sets:8-12 reps
Standing Low-Pulley Deltoid Raise:-3 sets:8-12 reps
Front Cable Raise:-3 sets:8-12 reps
Cable Shrugs:-3 sets : 8-12 reps
Standing Bicep Cable Curl:-3 sets:8-12 reps
Cable Hammer Curls - Rope Attachment:-3 sets:8-12 reps
Overhead Cable Curl:-3 sets:8-12 reps
Cable Crunch 4x15-25


day-3:-back&abs
Wide-Grip Lat Pulldown:-3 sets:10-15 reps
V-Bar Pulldown:- 3 sets:10-15 reps
Straight-Arm Pulldown:- 3 sets:10-15 reps
Seated Cable Rows:-3 sets:10-15 reps
Cable Crunch 4x15-25


unfortuanally,u cant do agood leg workout useing only cables,...must use bars and cables such as squat,Seated Calf Raise,Barbell Lunge,Lying Leg Curls..etc.....

some of the most immediate advantages of training this way come to mind. Expander cables build tendon and ligament strength - flushes the muscle area - gives added muscle tone and gives sharpness to the muscle which cannot be obtained by weights alone.althought,u cant give up free wieghts,coz it`s the real deal if u wanna make mass such as bench press,millatery press,squats...etc,..bottom line,..u should mix your workout,just by adding 1 or 2 cable exercises in it for sharpness and definition..and remember u need to change from time to time and don`t be afraid to try anything new,just be smart and notice what your body needs!!

in my openion,my favourite cable exercise is for sure,.bench crossover,..it`s just squeez your bench,...and i guess high reps of it is important too,...this is the best one 4 me!

thanx
written by:-Ahmed Torky
e-mail:-torky@bodybuilders.com

[bobalo59]

I'm a freeweight user for the most part. However, I do use cables to break up my routine, or to help over a plateau. When I use cables I use them to circuit train, working my way around a universal machine doing chest and back, bi's and tri's then legs. My absolute favorite is the tricep overhead rope extention. Its really helped me to develope my triceps ( my best feature ). Since I have severe back problems its also easier to do seated rows as opposed to one armed rows, I get more support.