I have been in contact with someone from this forum about designing a training routine that i can get maximum growth and i have looked at Cow Pimp and P-Funk's threads but the trouble is i have a limited range of machines,i would use freeweights but we only have dumbells,i have listed the main machines that we have,if you can give some suggestions i would appreciate it greatly.I DO NOT want you to design a routine for me (unless you want to ) but give idea's which can help me design a suitable routine,i do not want everyone to think i am letting them do everything,thats not it i just need some help
Tricep press down
Machine cable curl
Sit up bench
LOADS of cardio
A shoulder press with dumbells would be more effective than a machine. From everything I've learnt personally, and from others on the board, it's best to substitute machine exercises with dumbells where possible.
Even I have a bunch of reasons why free weights are superior.
As you mentioned, they work the stabilizer muscles. This is key in both transferring your lifting to everyday life and in avoiding injury - you're only as strong as your weakest link, and stabilizers should never be extremely weak.
Machines, by their very nature, don't allow you to balance or stabilize (as we just said). This also means that the entire load is placed on the target muscle. Some consider this a positive thing, but I personally always work towards functional strength, and thus it has no positive carryover to my goals.
Machines can create drastic imbalances in muscles that wouldn't occur with a well-thought-out free weight program. Free weight exercises allow you not only to work large groups of muscles simultaneously, but also help you develop intermuscular and neural coordination that isolation machine exercises wouldn't dream of. In addition, you'll be working with movements instead of just muscles (a horizontal pulling movement versus a curl).
I don't have that much time left, and there are plenty of other reasons, so I'll let someone else finish up the job.
Push yourself. Enjoy yourself. Be yourself.
Knowledge is power. Obsessed with functional strength. Journal
I don't know that freeweights are necessarily better for mass gains, but they are safer. You aren't going to develop stable enough joints to be throwing around the weights you need to for mass gains if you use machines too much.
Just use the dumbbells, or find a new place to workout. Throw in the occasional machine for shits and giggles.
Lower body exercises that can be done with dumbbells:
Pressing movements that can be done with dumbbells or bodyweight:
One Handed Pushups
Bench Press (Flat/Incline/Decline)
Pulling movements that can be done with dumbbells or bodyweight:
The only time it's bad to feel the burn is when you're peeing...