Machine Weights vs Free Weights

Machine Weights or Free Weights

Ongoing is the debate of machine weights vs free weights. However, the machine weights vs free weights debate does not have an outright winner. Nor will the machine weights vs free weights debate ever have an outright winner.

Some swear by machines while just as many swear by freeweights. As a beginner I thought it vital to know exactly which was superior so that I may use it exclusively to build my dream physique.

Initially, the appeal of the hardcore images associated with weight training, big squats, big bench press and dumbbell bicep curls attracted me and all of my equally naive friends to the machismo of frees.

Eventually we all got girlfriends, careers,  families or something which meant we no longer had the time to spend hours in a gym every week. It became a case of get in, do your business and then rush off to the next place. Freeweights can't compete with the convenience and efficiency of machines.

In our wisdom and years of training we came to realize that a truly great regiment of workouts should utilize both machines and frees. I no longer see them as competitors but as colleagues.

Each have an advantage over the other but that means each also has a disadvantage beneath the other. The following is a overview of machines and frees

Machines

Advantages        

• safer

• controlled and strict movement

• difficult to cheat

• easy to get into start position before an exercise compared to freeweights (for example if you are doing heavy dumbbell bench press you will need to carry the dumbbells to the bench and then lift them to your lap and then lay back, bringing them to your chest)

• a workout can be done in less time

• load is easily adjusted

• there is no manual loading and unloading of weight plates

• don't need a spotter / training partner

• tidier because there are know plates lying around on the floor
   

Disadvantages

• guided movement path may be different to your natural biomechanical movement

• difficult to be creative and invent different exercises with same equipment

• less potential exercises than frees

• usually more expensive

• joint stabilizing muscles are not developed because movement is usually only possible in one plane. For example, during machine bench the movement can go straight up (or out if sitting) and back down again. Since side to side & forwards to back  motion is not possible your rotator cuff is on holidays. A muscle imbalance between the power muscles and the cuff can result, which will eventually lead to injury (most likely of the supraspinatus)

• difficult to target specific muscles

FreeWeights

Advantages    

• a few pieces of equipment can be used for a large number of different exercises

• easy to be inventive and create new exercises

• movement path is according to your own natural biomechanical movement

• joint stabilizing muscles are also trained because movement needs to be controlled in 3 different planes

• easier to train those "difficult to isolate" muscles

• usually cheaper than machines

• more resembles the natural movements of every day life

Disadvantages

• need a spotter if you plan to train heavy

• easy to cheat which can be dangerous

• loading and unloading weights is time consuming and can be dangerous

• a workout takes longer

• untidier if weights are left lying around

• can be difficult to get into start position if using heavy dumbbells or doing heavy squats.

The Solution

I swear by machines...........

............... but I also swear by freeweights.

The solution is to get a gym that has both.
How?
Easy!

Get a machine home gym that has an unattached adjustable bench and get a set of dumbbells.

For me the perfect solution is to get a combination smith machine, which has an unattached adjustable bench and get a set of dumbbells.

My No.1 recommendation is the:

MEGA Smith System Home Gym
and get your dumbbells here

Whatever the case, avoid being conned into believing it has to be one or the other because that's just not true.

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