by James - This article may contain affiliate links.
Are you an exercise enthusiast who can’t juggle work or family responsibilities with gym commitment? A home gym system, such as Marcy’s home gym, can be a suitable replacement to carry on with your fitness workout plan in the comfort of your own home. What should you consider when using the Marcy home gym workout system?
The two basic rules of using the Marcy home gym include having a total-body workout plan and maintaining proper form. A total-body exercise routine helps you target all your muscles and achieve your desired results faster. You should also learn to do the exercises with good form to avoid injury.
Read on to get more information about the two basic rules of using the Marcy home gym and why they matter.
We’ll also explore the features of Marcy MMW 990, suggest a Marcy home gym workout routine, and Marcy workout stations.
Rule #1:Have a Total-Body Workout Plan ?
If you’re a beginner, chances are you can’t wait to build that upper-body look that shows you’ve been working out.
This way, you’ll focus on your arms, abs, and shoulders, ignoring everything else. But that’s one of the biggest mistakes you can make.
Focusing on a few parts of your body, as you may guess, doesn’t give you the strong and healthy body you should have.
Instead, you should focus on several muscles and muscle groups in one movement and achieve your desired results faster.
That’s how a Marcy home gym workout routine should be. Read more in our Best Marcy Home Gym Reviews & Comparison guide.
Here are some of the main advantages of an entire-body workout plan:
1. Time Efficiency
When it comes to bodybuilding or strength training, time efficiency may not be the first thing that matters.
But for a beginner, getting results faster can be a good motivation to carry on and never stop.
Since you target several muscles simultaneously, you need to spend less time hitting those body parts than split training.
2. More Freedom to Tweak Things
Whether you’re training to build strength or muscles or lose weight and burn calories, it’s important to tweak your workout program to avoid plateaus.
For example, you could change the number of reps, the type of movement, or even the angle of executing lifts or change your cardio workout.
With split training, introducing a new exercise into your program is more difficult because you have more exercises per workout.
But in full-body activities, you only give one or two exercises to each muscle group, which means you can easily move things around if you need to.
What’s more, suppose a particular muscle or muscle group gets injured.
3. More Time for Recovery
Quickly moving between exercises can reduce the recovery time in full-body workouts.
When you move between exercises, you’ll avoid focusing on one single muscle or body part by doing many reps for a long time.
That means you won’t overtrain and give your body enough time to prepare for the next reps.
And if you think your body doesn’t need one full day to recover, you can spend your off days doing other activities like a cardio workout for health or athletic purposes.
That’s especially helpful if you have a Marcy multi-gym at home and can go to the gym on your off days.
4. Building More Muscle Mass
Another benefit of engaging most major muscles at once is developing lean muscle faster.
While muscle isolation has several benefits, you may not be able to do it several times a week.
So, you may only have one leg day per week, which isn’t enough to see visible results in muscle growth.
But in a total-body workout, you achieve muscle hypertrophy faster because you target your muscles at least three times a week.
Rule #2: Maintain Proper Form ?♀️
Another mistake you may get tricked into making as a beginner is doing too much too soon.
You’re so impatient to get results in no time that you may think that more is better.
With Marcy’s home gym system, you may be tempted into stacking more weights than you can handle or start weight resistance training early on.
Although using the Marcy home gym isn’t complicated, you may fail to maintain good form by using too much weight in the weight stack machine.
When you have good form, you can feel your body is working with optimal balance and mobility, with everything going smoothly.
Even an untrained observer can guess whether you’re performing a move with good technique or your form is falling apart.
That’s because the proper form is aesthetically right, just like dancing or juggling.
While no one should expect to be perfect in form, you can take steps to improve your form gradually. Here’s what you can do:
1. Dial Things Down
One of the most important things to consider is that you shouldn’t push your limits.
Reduce the intensity of exercise or the number of weights until you can perform the movements correctly.
The best intensity level lets you perform ten reps without losing form.
Don’t start your exercises with weight training if you’re a beginner.
First, you should use your body weight in doing the exercises until you learn the move and then gradually incorporate weights into your routine.
2. Never Skip Warmup
The importance of warmup, like running or brisk walking, can’t be stressed enough in preventing injuries and helping you maintain your form during the exercises.
When you warm your body up, your heart rate goes up, and oxygen flows through your muscles more smoothly by dilating your blood vessels, raising your body temperature.
The warmness increases your muscles’ flexibility to move them more efficiently. This, in turn, will lead to better movements and reduce the chances of losing form.
3. Stop When You Feel Pain
Pain, during or after a workout, is a red flag that shows you’ve lost your form.
You’ll feel a little sore or strained; that’s normal.
The mild pain or strain you feel after exercise is because you’re physically weak and goes away as you get stronger.
Marcy MWM 990 Home Gym Features ?
Marcy MWM 990 home gym is a budget home gym perfect for the beginner to medium fitness range.
It’s one of the best weight stack home gyms with sturdy construction with a heavyweight stack that allows for a wide array of exercises.
It can easily fit your home gym because of its medium size and weight that, ‘s light enough for a room with a 7’ ceiling.
It comes with a weight stack that can accommodate 14 weight plates, each weighing 4.5 KG (10 pounds).
Here is a list of its six workout stations that you can use to target different parts of your body.
Having a variety of stations included in one set allows you to do various exercises.
You can focus on a specific area or touch on multiple areas simultaneously.
See a list of popular exercises below:
Chest Workouts
You can do chest workouts using the chest press station and the upright bench. Some of the workouts you can do are:
Watch the video below for chest exercises you can do.
Triceps Workouts
The triceps workouts are pretty varied, and you can use different stations like the high-pulley and low-pulley stations. You can do:
- Standing Overhead Triceps Extension
- Triceps Push-Down
- Single-Arm Cross-Body Extension
- Bench Dips
- Diamond Push-Ups
- One-Arm Dumbbell Overhead Extension
- Lying Triceps Extension
Bicep Workouts
You can use the high-pulley and low-pulley stations and the pullup bars to perform:
- Single-Arm Cable Biceps Curl
- Bar Curl
- Dumbbell Curl
- Chin-Ups
- Preacher Biceps Curl
Shoulder Workouts
The shoulder workouts you can do using the Marcy home gym are varied, and you can use the short-pulley station and sit on the bench to do weighted exercises.
They include:
- Cable Front Raise
- Side Lateral Raise
- Bent-Over Rear Delt Fly
- Face Pulls
- Cable Upright Row
- Dumbbell Shoulders Press
Back Strength Workouts
The back strength workouts involve different lat pulldown exercises, and you can use the short and long pully stations, the pullup bar, and the bench to do the dumbbell rows.
If you’re looking for a good set of dumbbells for your free weights, you can go for this neoprene set, available on amazon.
This set comes in pairs of 3, 5, and 8 lbs. dumbbells and a stand, which can be perfect for your home gym.
The back strength workouts include:
- Wide-Grip Lat Pulldowns
- Close Grip Lat Pulldown
- Reverse Lat Pulldown
- Straight Arm Pulldown
- Seated Cable Row
- Wide-Grip Seated Cable Row
- Dumbbell Bent-Over Row
- Dumbbell One-Arm Row
- Pull-Ups
Watch the video below for exercises to strengthen your back.
Leg Workouts
The leg workouts are also varied, and you can do them using the curl pad attachment, the leg developer, and the short-pulley station.
You can also use dumbbells to perform some of these exercises.
If you prefer adjustable dumbbells, these products available on Amazon are a great place to start.
They have a maximum weight of 50 pounds, getting you covered for a long time as you gradually improve your workout program.
Here are the main leg workouts that you can do using the Marcy home gym:
- Seated Leg Curls
- Seated Leg Press
- Leg Extension
- Cable Squats
- Dumbbell Deadlift
- Cable Reverse Lunges
- Dumbbell Lunge
- Bodyweight Squats
- Bodyweight Lunges
- Calf Raise
FAQ on Marcy Home Gym Equipment ?
How Do You Use the Marcy Multi-Gym?
Using the Marcy multi-gym is pretty straightforward.
It has six workout stations that you can use to do full-body workouts.
They include pec fly station, chest press station, curl pad attachment, low-pulley station, high-pulley station, leg developer.
Can a Home Workout Be as Effective as a Gym?
You can achieve your desired results by working out at home if you’re dedicated and consistent.
You have more flexibility and space to have your workout plan.
Even if you don’t have the equipment, you can use your body weight to build muscles and strength by doing enough reps, training to failure, and having a full-body workout.
What Rules Should I Observe When Using the Marcy Gym?
Using the Marcy home gym has two rules: maintaining good form and doing full-body workouts.
First, decide what exercises you want to do to target all muscle groups in your body each session.
Then, learn how to perform them properly and do the exercises without weights until you master the form.
How much does Marcy MWM 990 weigh?
Marcy MWM 990 home gym’s assembled weight is 271 pounds (123 KG).
It comes with a stacked weight of 150 pounds (68 KG), with weight plates weighing 10 pounds (4.5 KG) each.
The maximum user weight capacity is 300 pounds.
Can You Add Weight to Marcy MWM 988?
Although the maximum weight provided by Marcy MWM 988 is 150 pounds, you can add weight to it.
You can adjust the pulleys to increase the weight stack’s resistance.
This way, you can increase the weight to 200 pounds by adding extra plates.
Are Marcy Machines Good?
Marcy machines are among the best medium-range home gym equipment available.
They allow you to perform various exercises, completely replacing commercial gyms for home users.
Closing Thoughts ?
Having a home gym can give you the flexibility and tools to commit to a weekly workout schedule.
The Marcy home gyms have some of the most comprehensive stations with the best options and accessories to help you maintain a full-body workout routine from home.
Remember to incorporate full-body exercises to avoid over-training and reaping their benefits by building muscles and strength.
Plus, don’t rush into using weights in your exercise. Learning proper form is much more important than stacking weights one after another.
Finally, see our Best Marcy Home Gym Reviews & Comparison Guide with our best buyer tips on the top 6 Marcy home gyms equipment.
Last update on 2023-11-22 / Affiliate links / Images from Amazon Product Advertising API
