What Is The Best Cable Workout?

TOPIC: What Is The Best Cable Workout?

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:

1. bitterplacebo

2. <Deadlifter>

3. RC26

3. Aussie LTD

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2nd place - $50 in store credit.

1st Place - bitterplacebo

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.

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

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.

Goals:

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.

Routine:

Day 1 (Arms):

Cable Hammer Curls - Rope Attachment: 8-12 reps, 2 sets, 60s rest
Cable Rope Overhead Tricep Extension: 8-12 reps, 2 sets, 60s rest
Cable Preacher Curl: 8-12 reps, 2 sets, 60s rest
Triceps Pushdown - V-Bar Attachment: 8-12 reps, 2 sets, 60s rest
Reverse Cable Curl: 8-12 reps, 2 sets, 60s rest
Reverse Grip Tricep Pushdown: 8-12 reps, 2 sets, 60s rest
Standing One-Arm Cable Curl: 8-12 reps, 2 sets, 60s rest
Kneeling Cable Concentration Triceps Extension: 8-12 reps, 2 sets, 60s rest
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: 8-15 reps, 2 sets, Done

print Click Here For A Printable Log Of Day 1.

Day 2 (Off):

Day 3 (Chest/Shoulders):

Incline Cable Flye: 8-12 reps, 3 sets, 90s rest
Flat Bench Cable Flyes: 8-12 reps, 3 sets, 90s rest
Cable Crossover: 8-12 reps, 3 sets, 90s rest
Upright Cable Row: 8-12 reps, 3 sets, 90s rest
Front Cable Raise: 8-12 reps, 3 sets, 90s rest
Standing Low-Pulley Deltoid Raise: 8-12 reps, 3 sets, 90s rest
Cable Shrugs: 8-15 reps, 3 sets, Done

print Click Here For A Printable Log Of Day 3.

Day 4 (Off):

Day 5 (Back/Abs):

Wide-Grip Lat Pulldown: 8-12 reps, 2 sets, 90s rest
Underhand Cable Pulldowns: 8-12 reps, 2 sets, 90s rest
Straight-Arm Pulldown: 8-12 reps, 2 sets, 90s rest
Full Range-Of-Motion Lat Pulldown: 8-12 reps, 2 sets, 90s rest
Seated Cable Rows: 8-12 reps, 2 sets, 90s rest
Cable Seated Rear Lateral Raise: 8-12 reps, 2 sets, 90s rest
Cable Crunch 12-20 reps 4 sets Done

print Click Here For A Printable Log Of Day 5.

Day 6 (Off):

Day 7 (start cycle back at day 1):

Protocols:

Warm-up before each workout by doing at least two sets of an exercise for each muscle group worked that day for 15-20 reps of 50% maximum weight.
Keep workouts to approximately 45 minutes or less in length. If the duration goes over that, the risk of the body producing more undesirable, catabolic hormones like cortisol increases.
Rest 60-90 seconds between each set to keep intensity high. This will also keep blood flowing to the target muscles and make bigger pumps possible.
Use 8-12 reps per set to help maintain strict form and control while still using heavy weights.
Adopt proper post-workout recovery techniques. Stretching, protein and carbohydrate shakes, and contrast baths are some possibilities.
Make sure to use good practices in the areas of sleep, nutrition, and stress management. These together with the workout are what produce results.
For those that have the means, supplements like creatine, nitric oxide, multivitamins and proteins can also enhance workout results to a higher level.

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

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.

The Positive:

Exercises using a cable puts muscles under a constant tension. With free weights, the angle of joints are often changing, thus the resistance on the muscle is also changing. Under constant tension, blood flow is often increased, thereby resulting in quicker and bigger pumps. The end result is the promotion of larger capillary beds to be rebuilt within the target muscle.

Some of the balance is done for you with cable exercises. This allows for more focus to be on correct form and strong peak contraction at the top of every repetition-something less possible with free weights.
Cable machines can be extremely versatile. They can be used for a wide range of exercises through complete ranges of motion. Anyone can be accommodated by making adjustments to the cable machine. Angles and heights can be modified, also allowing for a single machine to conveniently offer a full body workout.
Safety is always a concern during any exercise. Fortunately, cable machines make it especially difficult for one to get in a position to hurt themselves. The weight is always controlled and secured on the stack, unlike free weights. Here, loss of control can result in injuries.
The range of motions with cable exercises can often be performed more smoothly and naturally. This leads to greater degrees of comfort during workouts. By minimizing ballistic impacts, a cable will put less stress on joints than free weights.
Because free weights require balance, it's harder to use them to target specific muscle areas and angles. Cables can help bring out those separations in muscles due to the precision of muscle contraction that is possible with specific angles. This ultimately helps create a more chiseled looking physique.
There is no need to rely on a spotter during cable exercises. Usually spotters or training partners are advisable when working with heavy free weights to reduce risk of injury. Without the need to wait for a training partner or spotter to be available, cable workouts might get done quicker and with less wasted time. The temptation to spend time chatting would also be greatly reduced.
Elimination of the need to rack and re-rack weights. With free weights, this process can be tedious. Using cables instead saves both the time and the effort.
Free weights can often be intimidating to those new to strength training equipment. Cables are easier to get started with, making them a good option for this group.

The Negative:

Supporting muscles are not drawn upon to the same degree that would be necessary with free weights. This means less total recruitment of muscle fibers and potentially less muscle gain.
-Some exercises are very difficult to mimic with cables. These are mostly the compound ones. Take squats for example. They happen to be one of the best mass builders, but are virtually impossible to do properly without free weights.
Additional equipment, like ankle cuff straps, are not always found in all gyms. This equipment may be required for full body workouts and certain exercises with cable machines.

Some might consider some of the disadvantages as relatively major. However, these negative aspects can be overcome, while many of the advantages are exclusive to cable exercises alone. Hopefully this encourages the incorporation of cable movements, at some point, in everyone's workout routine.

Bonus Question:
What is your favorite cable exercise? Why?

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 pull-downs, 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:

2nd Place - <Deadlifter>
The Best Cable Workout

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.

Free weights - Work great for mass (Heavy Compound Movements).
Machines - Free weights alternatives, provide more safety and isolation, but less stress on the muscle.
Cables - Superb Isolation, work great for details.

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 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.

Important Factors To Consider While Performing The Program

Training Split is Day On, Day Off. This is so because you will repeat the cycle immediately after completion and on average you will have four training days per week which is perfect for recuperation.
The rest period between sets is reduced to 1 minute at most exercises because - this way you will get a better pump during training and the whole training session will be very intense.
Always stretch before training for 5 minutes. Do all kinds of stretches. For more information about stretching visit: Stretching Exercises! by Cynthia Oosting.
Safety Belt is NOT required, but it will be a good idea to use one. Cable exercises are not dangerous for the lower back like the free weight so don't worry.
Cardio Activity is optional. Do cardio only if you are on a diet or training to shred body fat.
Use strict form while performing the exercises and focus on contracting the muscle forcefully and then slowly stretch.
Perform the cable training for full body for one month at most and then switch back to normal training sessions.
Beginners Should:
- Increase the number of repetitions in each exercise to at least 12 reps.
- Rest for at least 1 1/2 minutes.
- Take more rest days if needed.
People striving for muscle shock should:
- Decrease rest periods.
- Increase/decrease rep number.
- Add drop sets, pre exhaustion, pyramids, and forced reps.
- Increase weight.
- Add more exercises.

The Most Efficient Cable Workout (Full Body)

Day 1 Chest + Biceps + Abs
Day 2 REST
Day 3 Back + Triceps + Forearms
Day 4 REST
Day 5 Shoulders + Legs
Day 6 REST

Day 1 Chest + Biceps + Abs:

Cable Crossover: 6 sets, 6, 12, 12, 8, 8, 6 + drop set, 1 1/2 minutes rest
Cable Press: 3 sets, 12, 8, 8, 1 1/2 minutes rest
Flat Bench Cable Flyes: 3 sets, 12, 12, and 8, 1 minute rest
Standing Biceps Cable Curl: 3 sets, 12, 8, 8, 1 1/2 minutes rest
Lying Close-Grip Bar Curl On High Pulley (Markus Curl*): 3 sets, 12, 10, 8, 1 minute rest
Overhead Cable Curl: 3 sets, 12, 10, 10, 1 minute rest
(On next training session alternate the last exercise and include Standing One Arm Cable Curl or Cable Hammer Curls)
Abdominal Cable Crunches: 4 sets, 16, 16, 12, and 12

print Click Here For A Printable Log Of Day 1.

Day 3 Back + Triceps + Forearms:

Wide-Grip Lat Pulldowns: 4 sets, 12, 12, 8, 6, 1 minute rest
Seated Cable Rows: 3 sets, 12, 12, 8, 1 minute rest
Underhand Cable Pulldowns: 3 sets, 12, 10, 8, 1 minute rest
V-Bar Pulldown: 3 sets, 10, 8, 8, 1 minute rest
Straight Arm Pulldown: 3 sets, 8, 8, 8, 1 minute rest
Triceps Pushdown: 3 sets, 12, 12, 8, 1 minute rest
Triceps Pushdown with Rope Attachment: 3 sets, 10, 8, 8, 1 minute rest
Cable One Arm Triceps Extension: 3 sets, 12, 8 + Drop Sets, 1 minute rest
Reverse Cable Curl: 3 sets, 14, 12, 12, 1 minute rest
Seated Two-Arm Palms-Up Low-Pulley Wrist Curl: 3 sets, 14, 12, 12, 1 minute rest

print Click Here For A Printable Log Of Day 3.

Day 5 Shoulders + Legs:

Upright Cable Row: 4 sets, 12, 12, 8, 6, 1 1/2 minute rest
Front Cable Raise: 3 sets, 12, 10, 8, 1 minute rest
Cable Seated Rear Lateral Raise: 3 sets 12, 8, 8, 1 minute rest
Cable Squat: 4 sets, 16, 12, 12, 8, 1 1/2 minutes rest
Cable Lunges: 4 sets, 16, 12, 10, 8, 1 1/2 minutes rest
One-Legged Cable Kickback: 4 sets, 16, 12, 12, 8, 1 1/2 minutes rest
Cable Lying Leg Curl: 3 sets, 12, 12, 10, 1 minute rest
Standing Cable Calf Raise: 5 sets, 16, 14, 12, 12 + Drop set, 1 minute rest

print Click Here For A Printable Log Of Day 5.

Advantages & Disadvantages Of Using Cable Exercises

Advantages:

Cables provide great isolation and thus more focus on the desired muscle group.
Cables provide more safety while performing exercises compared to free weight.
Less stress is put on the joints and more on the targeted muscle groups.
Regularly performing cable exercises fully develops the symmetry and the muscle fiber recruitment of the desired muscle group.
Cable exercises are ideal for stretching.
Cables put stress on the muscle through the whole range of motion.
Great for details and separation.
Exercises involving cables are ideal for beginners because they offer a smooth and slow motion.
Exercises like the Crossover, Triceps Push-down and Cable Curl are a MUST DO in every training routine because they have proven to be very effective.

Disadvantages:

Significant muscle mass is impossible to achieve with only using cable.
Cables work more for details and separation and less for mass.
Cable exercises are limited.
Most of the cable machines provide weights up to 225 pounds, which is not enough for significant muscle stress on the larger muscle groups.
Strength can be increased little with only using cables.
There are some gyms (mostly powerlifting oriented) that do not have cable machines.
Muscles get used to cables very easily. It is imperative not to perform the same exercises each and every time.

Nutrition

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:

Eat at least 2 gr of protein per kilogram of bodyweight.
Eat foods rich in protein and low in fat such as:
Consume a lot of vegetables and fruits.
If you want to lose body fat limit the consumption of foods to the following:

PROTEIN CALCULATOR

Supplementation

	Protein	Creatine	Multi Vitamin	Fat Burner
Usage:	Builds Muscle	Builds Muscle + Energy	Overall Health	Burns Fat

Bonus Question:
What is your favorite cable exercise? Why?

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 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 then probably a drop set.

I feel that this exercise stretches my pecs 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.