WHICH
SHOULD I USE; MACHINES OR FREE WEIGHTS?
Both! In fact, you should use
(or at least try out) all equipment available to you.
Both machines and free
weights have advantages and disadvantages. Which you use will also depend on
your primary goals.
Weight Machines
The Good:
(+) Machines are easy to
learn and to use. Most even have a picture or directions attached to the
machine itself. Or, just watch other people using the machine ahead of you. (I
hesitated about adding that last sentence-I’ve seen some people do some very
strange things on a machine) As the old saying goes: “When all else fails, read
the directions.”
(+) Machines allow you to use
more weight and or more volume without assistance. A spotter is often needed
for heavy loads using free weights.
(+)Machines usually force you
to use better form on any particular exercise (but not always)
(+) Machines allow better
isolation on particular muscles or muscle groups
(+) machines usually allow
you to work around certain injuries or disabilities
(+) In general, machines are
usually safer from the standpoint that, if you get in trouble, the machine is
not going to let you drop several hundred pounds on yourself.
The Bad:
(-) Machines usually don’t
require you to balance or stabilize your body to any large degree. Therefore,
you are not using or strengthening the stabilizing muscles surrounding your
joints as much as few weights.
(-) Most machines require you
to use the same path of movement day in and day out. This can lead to overuse
injuries from repetitive movement (think carpel tunnel syndrome).
(-) Many older machines don’t
allow you to adjust the path of the movement to your particular needs. (Height,
length of the arms or legs, differences in shoulder and hip mobility)
(-) Machines are not as
functionally useful for everyday movements nor for athletic movement.
Free Weights (Barbells,
dumb bells, kettle bells, etc)
The Good:
(+) Free weights allow for a
full range of motion. You are not required to use a predetermined path or
pattern
(+) Generally better for
improving strength by placing greater emphasis on the stabilizing and auxiliary
muscles.
(+) Free weight training
provides more functional strength for everyday life and athletics.
(+) Free weights are
necessary when performing the major compound movements (Squats, dead lift, etc)
though machines are available that mimic these movements it’s difficult to get
the same results.
(+) Free weights are much
less expensive if you are using a home gym and take up much less space.
The Bad:
(-) Free weights have a much
higher learning curve than machines. Lifting heavy with free weights requires a
certain amount of skill and training. Bad form with free weights can quickly
lead to injury.
(-) Heavy free weight
exercises require the assistance of a spotter or partner
You’ll hear the free weights
are better for strength and functional movement and machines are better for
body building. But the studies are in disagreement. I read a study recently
indicating no difference in strength gains between machines and free weights.
But the parameters of the study were a little fuzzy.
My opinion:
Both are helpful and
beneficial.
There is little doubt that
you can make faster strength gains with the compound lifts with free weights.
But that may be because there are no machines that closely mimic the heavy
compound lifts. But I wouldn’t be surprised to see them in the future. There
are some out there but they have a long way to go to be as effective as free
weights.
Building mass using isolation
(single joint) exercises is probably better on machines because the machines
make it harder to cheat on the movement. Here the machines have an advantage.
So use whatever works best
for your goals.
SEND YOU QUESTIONS TO alphaedgefitness@gmail.com If I don’t
have an answer I’ll find someone who does.
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