Machines

**Myst** · 11-04-2003, 02:35 PM

i heard that Machines give you a lot of help...but exactly how does it give you the help?

**gopro** · 11-04-2003, 02:48 PM

It takes away the "balancing" aspect of weight training, thus reducing the use of "stabilizing" muscles. Machines also keep you in a fixed groove which is both good and bad. Machines have their place, but the foundation of any program should be free weights.

**Prince** · 11-04-2003, 03:16 PM

here is my Q & A on this a couple of months ago:

Question:
If all things are equal will I get faster results from free weights or from machines?

Answer:
Unless you have an injury free weights should always be your choice of exercise for several reasons.

Here are a few advantages of free weights:

- Using barbells & dumbbells are much more effective in strengthing/developing synergistic muscles, e.g. rotator cuff.
- Biomechanically free weights match the natural movements of the body.
- Overall you will develop greater strength & size using free weights.
- Overall power is achieved much more efficiently.

Here are a few disadvantages of machines:

- Machines force the body to maintain a pre-determined & often unnatural path.
- Machines are not very effective in strengthing/developing synergistic muscles.
- Machines are built to accomodate the "average" person's body, so if you're larger or smaller than average you may not fit very well.
- Difficult to achieve maximum velocity due to the inherent constraints of a machine.

Now do not get me wrong here, I am not stating that machines should never be used. Machines do have their uses, but the majority of your exercises should be done with free weights. Machines do have some advantages as well.

Advantages of machines:

- Some machines can be more efficient in muscle isolation.
- In some respects, especially for a beginner machines can be safer.
- A quicker work-out can be done utlizing machines, no plate changing, etc.

**Skib** · 11-04-2003, 05:36 PM

i think machines are great to use when you're routine is already predominantly free weight training...

for example, when i'm training alone, i don't always like to ask strangers to give me a spot... i find it takes away from my concentration for some reason... i feel like i'm being examined or evaluated... i dunno, a psychological thing i guess... so i use the bench press machine quite often when i'm training alone as i can pack on all the weight i want and go to failure without having to worry about breaking my neck...

**vanity** · 11-04-2003, 05:37 PM

I agree with both posts above.

free weights should be the main focus of your training but also work with machines for variety.

I like cable machines alot.

**kbm8795** · 11-05-2003, 07:30 AM

I've been mostly a wimpy machine guy...partly because I'm still a beginner and because I've managed to have probs with rotators, etc....possibly aggravated because I've used machines so much. I think Prince is right - for a beginner, machines are probably a good idea, especially since it took me a while to really learn how to pay attention to my body and the muscles I was working. They tend to lend assistance, so can be safer, but...as a big bodybuilder bud at the gym told me a few months ago, they have a limit as far as growth goes. I've actually slowly been progressing into the "big boys" room...meaning free weights...and there are things like balance and concentration that are much more important in those movements.
I think if your goals are simply to learn how to lift or do basic resistance training for losing weight or merely toning, they work great - but if you want to build mass and a lot more strength, free weights are really necessary.

I know we don't talk about this too much....but for a older novice like me, I really had to learn how to pay attention to my body - to feel the movement and how to challenge myself safely - seems like so many people just walk into the gym and start throwing around weights without taking the time to get to know their own body - and that's key to using free weights effectively.

I was afraid of two things when I progressed more into the free weights area - balancing the barbells (so I started with just a bare bar) and learning how to adjust weight loads there. What you can do on a machine is NOT what you can do right away using free weights.

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