Hammer Strength training weight machines offer the safety of equipment without the cumbersome use and up-keep of selectorized weights. These machines enable you to easily add free-weight plates and most pieces allow you to train one limb at a time. You can safely perform advanced training methods without worry of dropping the weights on your body.
Train One Limb
Many Hammer Strength machines come in an isolateral variation. You can work one arm or one leg at a time. For a flat chest press, place a 10-lb. plate on each side. Lie down on the bench and press with your right arm only. Complete a set of 12 to 15 reps then switch arms for up to three sets.
Perform Drop Sets
"Drop sets" are sets done with decreasingly lighter weights. You can train to muscle failure safely with Hammer Strength upper body machines as you will not drop the weights on your body. Position your body on the isolateral lateral pull down machine. Place a 25-lb. plate and two 10-lb. plates on each side of the machine. Work your right arm first by doing 10 reps of 45 lbs. Immediately take a 10-lb. plate off and do another set of 10 on the same arm. Finally, take the last 10-lb. plate off and do a set of 10 reps.
Complete Negative Sets Safely
"Negative sets" are when you slowly shorten the muscle using a 10-second count. You do not have to worry about dropping the weight when you cannot lift the weight back up. Simply release the weight onto the support pegs. Perform a warm-up set of 10 reps using 20 lbs. on each side of the incline chest press machine. Then, add a 25-lb. plate to each side. Use both arms to press the weight away from your chest. Slowly count to 10 as you bring the weight back toward you. Repeat for three sets of 10 reps.
Do One Rep Max Testing
You can safely find your one rep maximal lift on Hammer Strength equipment. For your flat bench press 1RM using both arms, get into the machine and do a warm-up set using 25 lbs. on each side. Add 10 lbs. to both sides and do only three reps. You need to rest for three minutes while you add 10 more pounds. If you can barely do three reps of 45 lbs., add only 5 lbs. the next set, then do one rep. Continue to rest for three minutes, adding 2.5 to 5 lbs. for your next one-rep set till you are unable to do one rep. You 1RM is the heaviest amount of weight you can lift for only one repetition. The National Strength and Conditioning Association encourages you to use your 1RM to design effective weight training programs based on percentages of your 1RM. For example, for muscular endurance, use less than 67 percent of your 1RM, for muscle mass or hypertrophy use 67 to 85 percent and for muscular strength use 85 percent or more of your 1RM.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
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