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FATMAN’S GUIDE TOCABLE TRAINING 
A brief overview of cable training history, exercises and regimens
SECOND EDITION
 
 
Fatman’s Guide to Cable Training1
Foreword
I started training with cables in 2007 out of curiosity. My job required a lot of travelling and spendingdays, sometimes weeks, in hotels all over the place, which meant a lot of missed sessions in the gym. Iresearched the topic of working out on the road extensively, coming up with bodyweight and isometricexercise routines that kept me busy and helped me retain my strength and most of my shape. I had readabout the use of cables and metal springs for exercise, and even owned a strange spring device at home(which I have not to this day managed to identify, as the springs are so rusty that I never really used it), but I never gave much consideration to this type of training. I considered cables a gimmick, somethingused by geeks and perhaps bored housewives. A
serious
strength and health enthusiast could never haveany use for those! Then I read a review of Lifeline USA TNT cables by
Mike Mahler
, a renownedfitness expert, who had only positive things to say about cable training. I did some more reading andfound that
Bud Jeffries
, an insanely powerful all-round strength and conditioning athlete, had alsodelved into this sort of training. I had some spare cash and thought “why not?”, so I ordered my firstcable set. I have been training with cables ever since, and consider this to be one of the best investmentsI’ve ever made. I will not delve into the benefits of cable training here, as this topic is extensivelycovered in one of the following chapters. Suffice to say, cables are the solution for both the out-of-shapeman/woman who has never exercised and the professional strongman who goes around bending bars andlifting tremendous weights.Over time I compiled an Excel file of exercises, including brief descriptions. I sent it out to some peopleinterested in cable training, and they had good things to say about it. Bear in mind,
anything 
would seemgood to the information-starved cable-training crowd of today. Seeking more knowledge, I hunted cabletraining info far and wide across the vast expanses of the internet and over time amassed a small, butuseful collection of texts on this topic. Then I decided to “pimp out” the Excel file a bit, include somehistory and a few chest expander routines. While I’m at it, how about a few pointers on cable training,some personal touch? By the time I was done with the instructional, it was over 60 pages long. Iadvertised the free manual over atwww.bodyweightculture.com, where I usually post, and started gettingresponses and requests from BWC users. Then the administrators of the site were kind enough to host it
 
Fatman’s Guide to Cable Training2
for free download. Over time the manual gained in popularity, and I found it hosted on a number of different sites, which was excellent, as the mission then was the same as it is today – distribute cabletraining info to as many people as possible at no charge. Since its premier appearance, I have received alot of feedback, most of which has been positive. I have also done additional research and gainedconsiderable personal cable training experience that I did not possess at the time of writing of the firstedition. So I decided to make a few changes to
 Fatman’s Guide to Cable Training 
in order to share thesenew findings with anyone interested to hear about them.The changes presented in this edition are primarily related to cable training routines and methods. Thisrefers mostly to chest expander training methods espoused by “old-time” and contemporary strengthtraining and bodybuilding authorities. Some “flesh” has also been added to the history section, which Ifelt was sort of meager in the original Guide. I have added five new exercises to the seventy-five already presented in the first Guide, although I felt that there is nothing else to add in that department withoutwatering it down completely. After all, progressive cable training is like progressive weight training – the best results are obtained by picking a couple of effective exercises and striving to make advances in termsof weight and repetitions used, not by wasting your time on a couple dozen different exercises everyworkout. However, I received a few questions regarding some of these exercises (the leg press variationswith expanders), and I think that the other ones also merit inclusion. Remember, the stronger you get, themore you will limit your efforts to a handful of “money” exercises.
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