How to Condition the Muscles with Cables

Pushing and pulling movements via weights or cables has always been an underlined basic tenet in the pursuit of fitness and muscle development. The purpose of this article is to focus on the use of cables and their efficacy and efficiency in a pulling action. Prior to my discovery of weights and how to use them I used cables. My sole intent at the time was to condition the muscles to stimulate growth without the encumbrance of weights, which I did not own at the time. I stumbled across the use of cables in a fitness magazine and saw how easily one could derive a specific workout with reasonable results. Plus, they did not weigh much, certainly not in comparison with weights which encompassed a barbell, many plates, collars, and the space needed to accommodate them. It was not an easy scenario to undertake, at least I thought that at the time. Instead, I was motivated to buy some cables or a set of cables at a local sporting goods store which I promptly did. I began my workouts in earnest, beginning initially with the upper body. I would do curls or upper arm movements with as many cables attached to the handles which had hooks provided to accommodate as many as five cables at a time. I learned quickly not to begin with all the five as it was virtually impossible to workout the upper arms or the biceps with so much pull. I would begin with a couple of cables for several repetitions and gradually increase the tension by attaching as many as three. I have to say that virtually all the movements done with weights can be duplicated with cables, up to and including squats or deep-knee bends. I found triceps movements quite enticing and challenging: all you needed to do was to hold the cables at arms length and only stretch the opposite arm either in front of the body or behind the head, a bit different than with dumbells. The difference again is the convenience of space, the lightness of the overall weight, plus the most important feature: the continuous tension that cables provide. With this continuous tension the muscle focuses quickly on the movement, growth of the muscle is assured, and injuries are avoided quite readily. To this day I measure my strength levels with cables and can carry them in my suitcase whenever I travel. The workouts are thorough and complete and can be performed by anyone regardless of age, strength levels or athletic prowess.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• The desire to have a powerful muscle conditioning workout
• A set of steel cables, usually a set of five with two handles
• An added feature to the set are two wooden or steel poles to which the cables can be attached in order to perform curls, overhead movements and squats.

How to Condition the Muscles with Cables

1. Decide which movement you wish to use: pull or push during your workout: with cables you have a pulling movement
2. The same movements via weights can be duplicated with cables without giving up space or worrying about dropping weights. Plus, the movement is a continuous tension movement which has a plethora of benefit to the muscle
3. In order to workout the biceps or upper arms attach a couple of cables to the handles which have the hooks for attachment and proceed to curl for several repetitions. For the triceps it would be better at first to stretch out one handle with, say, the left hand, hold it there while you stretch the right hand only,thus exercising the tricep.
4. For squatting or deep-knee bends attach a couple of cables to the wooden poles provided and proceed to go up and down standing on one pole while placing the other pole on behind your neck on your back, exercising the quads slowly, Increase the tension by adding more cables as needed.

Tips & Warnings

• Remember that this is continuous tension which is paramount to the workout. This means that you have to stretch the cables slowly, with no jerky or abrupt movements, as this will cause a possible injury. Also, for upper arm or bicep curls, make certain that the handle where you have your foot on is very secure, else it could fly up and bump you in the face. You must gauge this for yourself as you proceed to learn and test the tension of the cables.
• Avoid injury by not adding too many cables to the movements. Make sure that foot on the handle scenarios are secure, period.