Intro:
Cables have been used for years by strongmen. armwrestlers and wrestlers. Cables
reputedly gave you "wrestling strength". The wrestling legend Alexander
Karelin is pictured using them on his website, you may have seen Rickson Gracie
training his neck with cables in Choke and 4 -time Olympic Freestyle Wrestling
medalist Bruce Baumgartner endorses the Lifeline cables.
"In
a wrestling match...the resistance comes from all angles. Whether you're on the
mat or standing up grappling, the resistance is rarely pulling down, as it is
with weights. This is the reason that wrestlers of the past used cable pulling
as a large part of their training " - John Brookfield, author of Training
with Cables for Strength.
Venerable
strength trainer and writer Dick Conner commented in Hardgainer
n.71 ..."I feel that the spring or cable pull is one of the best if not the
best for the upper back....I believe this movement is better than any machine
designed for this area..."
Cables
offer a different type of resistance to weights and machines. The resistance increases
as you stretch the cable, so in most (all?) cable exercises, the workload is greater
the futher you go into a rep. Unlike free weights, where for example in the squat,
the exercise is harder from the bottom to midway point, then gets easier again
as you stand up.
The
resistance also feels 'live'. The cables kind of jiggle and shake as you exercise,
so in Dinosaur Training speak , cables
train your "stabilisers". These are the muscles that give you real -
world strength - which I guess must be why they are popular with wrestlers. So
much so, that Ironmind advertised
their cable set as giving you the kind of strength that was "hell" on
other people.
The
advantages of cables are they are cheap and portable. Meaning, you can catch a
workout pretty much anytime, anywhere. If you want to add resistance to your bodyweight
exercises, or want to workout on holiday, they are perfect.
Tale
of the Tape:
The
Lifeline cables come in a box containing:
What
kind of exercises?
At
the moment, I can't think of an exercise that you can't replicate using the cables.
You can get a good workout from the basics - squat, stiff-leg deadlift, overhead
press, rows, curls (by standing on the middle of the cable and pulling up) and
pushups (by wrapping the cable round your back),. The exercise chart also shows
stuff like flys, crunches, skier's jumps, lunges, resisted jogging and leg curls
- all done with the door attachment. If you're into bodyweight exercises then
you can use the cable to beef up the resistance.
For
example if you can do 500 bodyweight squats and need a need challenge, saddle
yourself up with a cable for a tougher experience.
It
comes into it's own if you are training at home and don't possess a chinning bar
- as working your back is easy with the cable.
Progression:
You
increase/decrease resistance by changing the length of the cable you are using.
For example for curls, you stand on the middle of the cable and curl the handles
up. To increase resistance, you stand so that the length of cable from your feet
to the handles is shorter. The only problem with this, is it's not as accurate,
as say adding a weight to a barbell, for guaging resistance change. When you grow
out of your cable, just upgrade to a harder resistance level.
Can
they replace weights?
Yes
and no. If you are a weightlifting novice then you'll find a cable that will tax
you like weights. If you're strong then you be able to replace certain exercises
(curls, overhead presses, overhead squats) with cables, but there's no way a cable
will give you the equivalent of a 500lb deadlift. - unless you rigged up a system
using multiple cables!
For
example the Black cable tested is the hardest level of resistance - on their chart
it is recommended for " Males, bodyweight: over 200lbs and above average
strength". Hmm, it really isn't that tough.
If
you are travelling, or for some other reason can't get near a barbell, the cables
provide a brilliant method of maintaining your strength (and size).
The
lighter resistance cables can be used effectively for sports rehab - see the US
website for more details.
Remember
the cables offer a different kind of resistance too, so it's probably better
to think of them as a supplement to your weights.
Other
Cables
If
you can't get Lifeline cables then big sports brands like Nike and Reebok also
do them. Ironmind also have
a fancy "chest expander" type set. You could also improvise your own
very easily and effectively from surgical cables - just double-up (or more) the
cables for added resistance.
You
may find different lengths of cable on the market : A short figure 8 for "chest
expander" type exercises and the short cables for doing pushups with. My
advice, if you must get one, get a long one, liike the cable tested - you can
do everything the short cables can and a lot more.
Conclusion:
For
15 bucks you get the best portable exercise equipment out there. This is not fad
nor gimmick, it's a pro kit for professional athletes. Get one.
