Some of the exercises can be performed at home — like push-ups. Cables allow for continuous tension throughout the exercise's full range of motion.
It is often used in micro cycles to break plateaus in training.
The VIF is a great program, you can give that a go and see how you go with everything.
Avoid the Smith machine at all costs for any lift.
In my gym I had plates made that slip onto the bars, (the normal olympic free weight are 1.
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