QUOTE(pizzaboy @ Oct 28 2009, 07:26 AM)
We're aiming TO STRAIN the stabilizer muscles. Actually strain isn't a good word for this. More like, train. Strain is excessive. When you use machines and remove the stabilization aspect of training, you get excessively strong core muscles, but weak stabilizers. Perfect recipe for disaster. If you do leg extensions, you probably have a lot of work done on your vastus muscles and rectus muscles. However, your hamstrings will into turn, not get any work done and hey presto! Overly strong quad muscles and weak hamstring muscles. And anterior pelvic tilt you'll get. Probably knee injuries as well.
Also a lot of machines, have excessive torque placed on joints because of it's angles and lack of support for stabilizer muscles, decreases muscular support and increases joint stress. More injuries.
And you are right, stabiliser muscles are equally important, if not even more so.
However, newbs just don't have that feel for good form yet, let alone keeping stable, and free weights have a higher risk of twisting or pulling something, dropping the weight on themselves and all manner of other nasty things. My case for machines is simply for minimising the chances of injuring oneself.
Also, if a beginner does not have someone experienced enough to guide them while training... disaster. If you go to some of the big gyms, there are actually machines designed for beginners like assisted pullup machines, and the equipment i've tried when I took a trial are actually quite good in terms of support and easy on the joints.
Yes, they are mostly isolation machines, and yes, they don't train the stabiliser muscles much, but they sure are helpful for getting a feel for getting the form right, and supplementing free weights.
QUOTE(dy/dx @ Oct 28 2009, 09:48 PM)
Can't just start off doing negatives for body weight exercises instead of doing the full rep? And I heard machine are the worst to start with if you're a beginner.
If you feel you can train up bodyweight exercises doing negatives, its fine. Just make sure you push yourself to do full reps.
And the problem I see with machines is that you might get too comfortable with machines that you neglect free weights.
My reasoning is first and foremost avoiding injury, because it is the single most demoralising thing that can happen to any sportsman, having to sit out of training for weeks, months or even years due to injuries. For newbs if can make them give up entirely.
Anyway, take my advice with a grain of salt, and do your own research now that you have some perspectives about this matter and decide for yourself how you want to start out.