Accomodating resistance exercise machines

The cam allows the cam machine to produce variable resistance by the use of a chain, cable, or belt that tracks over the high and low spots on the kidney shaped cam so that the distance between the cam's axle, which is the point of rotation, and the weight stack varies.

The supposed purpose is to allow the muscle to be equally worked through all ranges of motion.

What you’re working: Biceps Why it’s worth it: “These are great for avoiding the swinging that happens with dumbbells,” says Rachel Mariotti, certified trainer and Precision Running coach for Equinox.

As with all these movements, you’ll get the most out of it when you slowly raise and lower the weight. What you’re working: Triceps Why it’s worth it: As with the lat pulldown or the cable biceps bar, you can switch the grip here — using a straight bar, a V-bar, or even a rope — to help keep the move varied.

Essentially, the idea is that when a muscle is at it's weakest range of motion, the cam delivers less load and when the muscle is at it's strongest on the 'strength cure' the cam provides more resistance.

Compared to regular weight training, variable resistance training (such as X3) led to double or triple the gains in one-rep max, and triple the gains in average power, for the time period tested.

What you’re working: Quads, glutes, hamstrings, calves Why it’s worth it: All the trainers we spoke with agreed that this was their go-to lower-body machine.

“If people use this with correct technique, it can help you move toward squats off the machine,” Munro says.

Now, 5 months later, I weigh 193 pounds and I’m about 19-23% body fat.” “One year ago, I started using the X3 and I’ve been following the workout program.You can also bring your hands closer together or spread them farther apart (so your arms make a V shape) to make the move more challenging.If your gym doesn’t have a lat pulldown machine or you don’t feel comfortable using it, you can also hit your back muscles by performing a reverse pec deck fly or a seated cable row.But even that research didn’t scratch the surface of the fact that confirmed with bone research, humans are 7-times more powerful in the strong vs weak range.So now knowing this, we obviously need to massively increase force as we move into stronger ranges, you can’t do this with a weight, but X3 makes this happen.

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