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United States Girevoy Sport Federation -> Articles -> Training -> Why Free Weights Are More Effective Than Machines
Why Free Weights Are More Effective Than MachinesPosted on 01.13.2010 : Authored by Christopher Naughton
Machines are designed in such a way that they do part of the work for you by keeping the weight stable and allowing you to only move the weight from points A to B. This equipment is aesthetically pleasing; it's soft on your eyes. However, it can also be soft on your muscles. Machines simply do not work the desired muscle as effectively. We should workout for the right reasons, to feel better about ourselves; not to use equipment that's going to "help" us move the weight as we execute exercises and give us a false sense of accomplishment. Most who have worked out before most likely know or suspect this reality because free weights are clearly more strenuous to use; which is why they work so well! Ok, so machines don't work your muscles as effectively, you might be wondering when you should use them. Generally speaking, machines are best used at the very end of a workout or to work around an injury because of the stabilization they provide. When we are performing free weight exercises we are executing them with the intention of isolating a certain muscle group, however, other muscles called stabilizer muscles will be recruited to offer stability through the movement. For example, if you are performing a dumbbell chest press, the stabilizer muscles would include your anterior deltoid (the front of your shoulder) and your triceps. This is great because it means you can work more muscles and get a more effective workout. However, what can occur towards the end of a workout is that the small stabilizer muscles will fatigue before the primary muscle you are trying to exercise is fully exhausted. It is for this reason that is sometimes good to finish up a workout with a machine exercise where your stabilizer muscles are for the most part deactivated and you can solely focus on the specific muscle you are trying to isolate. This is also why machines can really help you out if you are working around an injury. Take myself for example. I have been recovering from a rotator cuff tare for months now. There are certain muscle groups that when being performed put to much stress on my shoulder, i.e. chest exercises and, of course, shoulder exercises. Training these muscle groups on machines provides me with the stability I need to execute the movement while limiting risk of re-injury or discomfort. So, you can see that while machines do not work the muscle as effectively, they do have a place. However, they should be used not abused. Most people who I see regularly camped out by the machines deep down really know that using them will not deliver anywhere near the same results. They are so loyal to their approach, however, simply because it keeps them in their comfort zone and they go through the motions with each visit because they want to think they are making progress. Look, the reality is we aren't working out to be comfortable; in fact working out isn't comfortable at all, its work; hence the name! It can be downright difficult at times. However, it can also be fun AND very rewarding if you are working out the way you should be. Don't settle for being comfortable; take the necessary steps to help build the body you deserve. If we're going to be afraid of something, let's be fearful of being disappointed in our results. Liberate yourself from the prison of weight machines and provide yourself with the freedom to achieve a better body through using free weights! Related Topics :: Training |
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