The MedX line is comprised of 20 pieces of state-of-the-art resistance equipment which the member completes in a set order. The machines allow members to get an extremely effective work-out in the minimum possible time not only in terms of strength, but also body-shaping, energy-burning and overall fitness. It is as effective for beginners as it is for advanced athletes.
WHY 1 SET TRAINING?
WHY ALL OVER BODY WORKOUTS?
WHY IN A SET ORDER?
WHY TRAIN SLOWLY?
WHY ARE MEDX MACHINES SO GOOD?
WHAT DOES TRAIN TO FAILURE MEAN?
WHY TRAIN TO FAILURE?
A lot of people shy away from weight-training and this is almost invariably a mistake. From our 20’s onwards we naturally lose muscle at a rate of up to 1lb p/year. This means our metabolism drops and fat is stored as a consequence. We are more susceptible to injury, brittle bones, bad posture and back ache. Our energy levels drop and everyday tasks feel that much harder. People tend to avoid weight-training fearing they’ll become muscle-bound because of certain media stereotypes This is highly unlikely and especially so for women. These same people lift ‘heavy’ weights every time they go shopping or move the furniture - yet by not preparing for it, they find it uncomfortable or risk injury. A more realistic result of weight-training is a slimmer, more athletic and aesthetically-pleasing body. In brief, some of the benefits of weight-training are that it . . .
Countless university studies have concluded that 1 set is as effective as 2 or 3 if done correctly. This isn’t to say multiple sets won’t work, but there may be a greater chance of over-training and injury - and why take 2-3x as long to get the same result?
It’s quick. You can complete your work-out in 20 minutes. At 2-3x p/week that’s less than an hour. Even 1x p/week will bring benefits.
As everyone moves down at about the same rate, you rarely have to wait.
Intensity is the key to benefiting from resistance training. The more sets you do, by definition the less intense your work-out can be. Taking the example further, someone cannot run at their fastest 1-mile time and then repeat that for another mile, even if they had a substantial rest in between.
The idea of weight-training is to exhaust as many muscle fibres as possible - this can be done with one set. If you are in any doubt we invite you to have a work-out with one of instructors - we’ve had instructors themselves unable to move the same weight even once and that was after a 10-minute rest! You’ll never know until you try.
WHY ALL-OVER BODY WORK-OUTS?
It’s balanced. If you train some muscles and not others it encourages inequalities in strength which can lead to poor posture and injuries. As you work one muscle you stretch its antagonist (opposite) - this helps improve all-over flexibility.
It aids recovery. Many people split their weights routines into different body parts. Why? Because they want time to rest their muscles. However, if they weight-train on consecutive days they are eating into their body’s recovery ability, even if using different muscles. Furthermore, a lot of exercises use secondary muscles that have been used in other body-part exercises - especially the shoulders. Split routines can work, but there should still be 48 hours between them. Muscles recover and strengthen and/or grow when they are resting, not working.
There is a knock-on effect from training the large muscles to the smaller muscles. If someone just trained doing leg squats for a year, their whole body would be stimulated to grow stronger. So if you trained legs one day and upper-body the next, you could again be diminishing your overall recovery ability.
WHY IN A SET ORDER?
It’s time-efficient - as everyone does the same order, waiting time is non-existent or minimal at worst.
It works the large muscles first - so you have the energy when you require it most. Shoulders and arms are at the end so they are not too tired to help with the chest and back.
It works the opposing muscle groups one after the other - this helps stimulate both flexibility and strength.
It incorporates “pre-exhaust” training. When you do a compound (multi-joint/muscle) exercise like a press-up the small muscles (triceps and shoulders) often tire before the main muscle (chest). On the MedX, you isolate the large muscles first before moving immediately to a compound movement using that muscle and others eg pec-dec (chest) to chest press (chest + shoulders + triceps).
It is beneficial to alter your routine every 6-12 weeks (depending the your frequency of your work-outs). As you can’t alter the order of machines, please see an instructor who can offer you alternative training styles on the MedX (that take the same time) or write a programme that can be used on our other machines and free weights, or even your body weight.
WHY TRAIN SLOWLY?
It recruits more muscle fibres as it removes the effect of momentum and gravity, both of which make lifting weights easier. But the idea of exercise is to do things that make us work harder! If you want to make things easier, don’t work-out - but don’t expect results either.
Again, it ensures that people move down the line at the same pace to eliminate wasted time.
It reduces impact and the risk of injury. As moving a weight slowly makes it harder, less poundage is required to actually challenge the muscle. Moving the weight inch-by-inch also stops you “snapping” the joints out at the end of some movements.
Studies have shown that various slow-style training routines have been up to 50% more effective than quick training. You focus on feeling the muscle work, rather than simply shifting the weight itself.
It helps keep good technique. If you go too fast, this tends to suffer - muscles are worked less efficiently and injury risk is increased.
WHAT MAKES MEDX MACHINES SO GOOD?
They are low friction. A lot of friction means that when you lift a weight it’s harder and when you’re lowering it, it’s easier. However, as we are stronger when we lower a weight we want it to be the other way around! This isn’t physically possible so it’s important to keep the friction as low as possible. Free weights have no friction. Regular machines have about 30% friction. MedX machines have just 5% friction.
So are free weights better? Well, it’s good that they have no friction - it’s also good that they require more co-ordination and balance and that this mimics movements quite closely in everyday life. HOWEVER, physics dictates that in the majority of free weight exercises only work part of the muscles involved fully because of the inherent differences in leverage (a bicep curl, for example, is easy at both ends and hard at the mid-point). The cams inside the MedX machines ensure that the muscles are worked from the beginning of the movement to the end. Most other brands of resistance equipment do not operate with cams.
They fit anyone. The same height people will rarely have the same body proportions, so just adjusting the seat is rarely enough. MedX can be set up to fit anyone, as there are more adjustables on the machines where they are needed.
WHAT DOES TRAINING TO “FAILURE” MEAN?
You lift the weight until it becomes physically impossible to do so - even if you were offered £10 to do so.
WHY TRAIN TO FAILURE?
If you don’t push yourself, there is not enough stimulus for the muscles to get stronger, larger or more toned, especially after you have been training for a while (initially the body reacts to even sub-maximal stimulus). If you want to progress, you need to try and increase the weight and/or reps. If you feel that you have achieved your goals in strength and appearance, you can simply maintain them by staying on the weight and reps you are on.
This line will give you a full body workout in about 30 minutes. It incorporates both isolation (using one muscle group) and compound (using multiple muscle groups) machines.
This line, if done properly, will give you an effective full body workout in less than 10 minutes, making it the best line to use if you are short of time. The machines will help increase bone density as most of the exercises have weight going through the joint. If you are new to the MedX this is one of the best lines to use as you have a highly effective workout using only 4 machines.
The isolation line, as the name suggests, isolates specific muscles for a more focused workout. If you have weak forearms and/or triceps you may find when you use the compound line these smaller muscles fail on certain exercises before the larger targeted muscle groups. This line isolates the targeted muscles, preventing this happening. If you have a joint injury this line is ideal as the machines have no weight going through the joints. It is also good if you are short of time as it will take less than 15 minutes to complete the line.