The debate is over and the answer is in!
A question I am often asked is – what produces better results, machine or free weights? It seems like everyone has an opinion on this debate. Knowing first hand the advantages and disadvantage of both free weight and machines, there is no straight out answer. However, at the end of this article it will make perfect sense as to why one would choose free weights over a machine and vice versa.
ADVANTAGES OF FREE WEIGHTS
For a beginning bodybuilder or a strength athlete a solid foundation must be built first, free weights are better suited for this.
Free weights:
• Incorporate the stabilizing muscles that enable you to perform the movements you choose.
• Allow you to target a particular muscle group and engage other muscles to assist. The assisting muscles help you to increase the weight used when training the target muscles.
• Improve your coordination and balance.
• Exercises tend to more closely match the movement patterns likely needed for specific sports.
• Offer more variety than machines. This is important, because little changes in how an exercise is performed such as moving your grip or changing the angle of movement make a big difference in the effect on the muscle you are training.
Free weights also provide the psychological satisfaction gained in seeing and feeling a heavier weight than usual. This is an excellent “tool” that Olympic lifters and strength athletes use to “physic themselves up,” and to receive an adrenaline rush. This visual feedback motivates individuals to stay focused and continue with the challenge of the lift.
When you have a specific goal in mind such as power lifting, bodybuilding or strength training, not only do you need to perform basic power movement like dead lifts, squats and bench press therefore it is essential to work out with free weights.
ADVANTAGES OF MACHINES
Machines make a given exercise easier than a similar one done with free weights.
• Machines are excellent for working a muscle group in isolation. By concentrating totally on the muscle in question you don’t have to worry about balance or coordination.
• They have variable resistance, usually, which takes the muscle through its full range of motion in a matter that is not possible with free weights.
• They are indispensable if you’re injured because they improve the ability for rehabilitation of injured areas of the body.
• Machines decrease incidence of minor and major injuries and have an increased safety margin for the new or novice athlete.
• They reduce the amount of time required for training effectively.
• Machines have an ease of learning the proper exercise technique because they tend to keep you in the grove of the movement.
• With machines you have the ability to super set, giant set and circuit train faster and it’s less complicated.
• Machines are great for shocking a “stale” training program. Machines are often used by athletes to shock their muscles with a different type of resistance which creates a different stimulation to the muscle.
• Machines work well for the fitness conscious athlete not specifically wishing to develop extremely large muscle.
I believe that it is better to move away from the controversy about free weights vs. machine. It is far more important to have an understanding of what each does for the body. Machines and free weights are both capable of working wonders in their respective ways. However, free weights are the foundation for strength training, physical fitness programs and for all sports training. Weight machines are excellent for assisting or enhancing a free weight training program. Throughout my years of training, I have found that the combination of free weights and machines work best. For example, if I am looking to add size and strength I will train mainly with free weights and perform power movements such as dead lifts, squats and bench press, the kind of compound movement performed with a barbell is much better for creating overall mass and power. However, when I train for a leaner and more vascular look, I incorporate machines and cable movements to isolate the muscle and concentrate on the squeeze. I think there is little doubt that the best overall development will result from combining free weights and machines. My early years of training were with free weights only and, I can tell you, I have discovered the strong points of both and it is best to utilize the two modes in combination. So if you still not sure ask other champion bodybuilders or power lifters. Their answer would be to incorporate all the tools necessary to achieve your goals and that they each have their advantages and disadvantages but the combination of the two is what generates awesome results.
Be consistent and most of all safe.
