Hi guys,

In most gyms there are many kinds of machines for strength training. There is, usually, also a free weights area with the mirrors and benches.

Which do you prefer?

I understand that machines may restrict movement and free weights allow a wider range of motion, but it takes time to learn about how to use the dumbbells and barbells correctly.

Do you move from machines to free weights when the machines no longer satisfy you, as in, not resistant enough?

Cheerios

both are tools, both have their uses to help you reach your goal.

not sure whether its a good idea to alternate these, but i find it useful lol.
eg 3 days machine, 3 days free weights.

i prefer free weights

Care to explain more?

This post has been edited by alien9: Jun 4 2013, 12:02 AM

^ correct

personally i would use machine for warm up or last set. but my gym is hardcore free weight

it just feels different sometimes using the machine, especially the one where both sides have separate weight (not sure whtehr its called hammer strength machines?)
I feel when doing free weights, the more dominant hand will be doing most of the work.
Maybe its just me

Link to the topic's question on BB:
http://www.bodybuilding.com/fun/ronharris5.htm

This post has been edited by bladekiller: Jun 4 2013, 08:53 AM

it is like which color u like when buying a car

free weights involves a lot of other muscles, machines are targetted. So both have its benefits. Machines are mostly used by amatures to build strength on the major muscles before engaging with free weights which utilizes more strength and involves a lot more muscles groups. Depending on the workout, there are free-weight workouts that are also targetted ie. concentrated bicep curl, seated concentration curl etc). Also, machines are safer. More experienced body builder will prefer free-weights to machines

Of course both sides have weight. Can't have a pen!s with one nutsack empty.

There's a reason why millions are invested as research. Machines work.

For a beginner, better to hit the machines, because it's not easy to get the correct form when you are just starting out. But then again it's practice that makes perfect...

Nowadays, I just see whatever is available. If the free weights area is crowded, then I go to the machines. Likewise if the machines are occupied.

No. For a beginner, both. More to free weights.

Alrighty then. I've been playing around with free weights anyway.

Probably the only machine that I use is for Assisted Pull-ups.

That's more reason for a beginner to use free weights. You become more proficient at a movement by doing it more. Doing a machine chest press won't do much to help your bench press form, for example.

Yeah, I agree with that. Good pointer for a newbie.

dnt care about that...just do it as long as can achieve my goal

I like to ise machine but seldom ise it because people cannot re rack the plate. And its not a freaking 10kg but more than 100kg on each side.I dont understand this kind of attitude.

I agree with this. this selfish people not think about other people.

Well, generally, free weights are better for major complex exercises while machines could be better for isolated exercises.

Machines balance the weight for you, making it less of a complex move. The more the complex the movement is, the more muscle groups are involved. Also, contrary to popular belief, some machines are more dangerous than free weights. They force your body into a stiff, unnatural movement patterns and puts more strain on the joints.

For example, I see people in my gym using Smith Machine to squat all the time. They think it's less dangerous. That could only be true if you DO NOT know the correct technique of squats. While it's true not being afraid of a 100 kg barbel falling on you is nice and all, If you can squat properly in terms of technique AND weight (you can't add 200kg when your limit is 120kg, you gotta be reasonable) then you shouldn't worry about that! I couldn't have explained it better than Mehdi:

10 Reasons Why Squatting In The Smith Machine Sucks


Also, machines are more of a structure work than function. I prefer to have more 'functional' muscles that would help me in sports. Weightlifting/powerlifting plus doing sports can get you a perfect body. Bodybuilding is generally bad for athletes because it can make you stiff, gives you 'structural' muscles that are not that functional and will only slow you down. Here are a couple of good reads:

Machines Or Free Weights: Structure Vs. Function!


Also, do not forget people like Arnold Schwarzenegger built all their muscles with nothing but free weights!

This is a quote from a 6-times Mr. Olympia Dorian Yates regarding squatting on smith machine:

"Then, squatting on a Smith machine, I could position my body so it was much more isolated on the quads, less glutes and lower back involvement, didn't have to worry about the balance aspect. Actually my legs improved a lot when I was doing Smith squats, hack squats, leg presses — I could isolate the thighs a lot more. So actually I used the Smith machine quite a bit for squatting."

http://www.t-nation.com/free_online_articl...yates_interview

I'll trust DY compared to Mehdi anytime.

p/s: That 2nd article was written 10 years ago. Technology flies fast these days when Billions USD have been funded for inventing and proving machines for BB.

This post has been edited by alien9: Jun 27 2013, 04:31 AM

Seems like someone didn't really read my reply thoroughly. I said free weights are more complex while machines are more isolated, targeting specific-muscle groups more than free weights. Like Dorian said, if I want to focus more on the QUADS I'd do smith, when free weights squats focus a lot on the lower thigh muscles and lower back. Anyways, I'd rather build more functional muscles than structural muscles that will only hinder my athletic abilities.

Sorry for the wrong bold. I'm trying to quote on '10 Reasons Why Squatting In The Smith Machine Sucks' from Mehdi by countering with quote from 6-times Mr.O about squatting using smith machine.

IMO... Free weight is like more for building mass, machines are more for those who do not want the trouble to add in / remove plates and can go for next set in short period.

Forgive them lolx... they're big enough to lift super heavy weight, but exhausted cant rerack/put back the weight haha...

free weight are normally almost full body workout

I will say both are usefull

I like to use free weights because it uses more muscles to keep the balance and works out more than just isolating one muscle group.

But then I would move to the machines during my workouts to make sure I isolate those particular muscle groups during my session.

I feel that doing both during my work out helps with my core when doing free weights and then I can really push the muscle group I;m training that day with the machines.

especially machines that allow individual movements for example you can pull with one arm at a time. That means I can mold my body to whatever shape I want.

If I feel weaker on my left then I'll work on it more

Mehdi is an idiot.

Could it also be the weight of the curl bar?

If you lift 20kg plates with the curl bar then you need to take into account the curl bar too because you are also lifting it.

try all and feel which contract your muscle the most

Well I wouldn't listen to EVERYTHING someone on roids says...

This post has been edited by silasya77: Jan 21 2014, 09:17 PM

Um, so you said that just with Steroids, you can grow big and become Mr. Olympia? Sweet! Now lets eat clen and tren hard and become Mr. Olympia.

This post has been edited by alien9: Jan 21 2014, 10:24 PM

Uhm, did I? Nope. Not whatsoever. Mr O's deserve to be Mr O's because of their genetics and their training. All who compete in them however, use steroids and it is a fact that steroid users can get away with training styles that prove ineffective to the average natty. Just cuz it worked for them doesnt mean it works for someone who is not enhanced. I'm not saying EVERYTHING they say is not true or factual, I'm just saying that variables are variables and they are different for the average natural lifter. Am I saying Medhi iz teh better or whatever? No. I'm just saying that Yates is an IFBB Pro and Medhi is a natural. Sure his physique aint all that great but not everything he says is wrong either.

I'm no supporter of either. My basis is more towards factual science behind the lifts than 'what is wrong or right in broscience terms'. There's always truth to everything, but the hard part is figuring it out. I really like Jason Blaha's training ideology, for example.

This post has been edited by silasya77: Jan 22 2014, 10:11 PM

It doesn't matter much. Though there is a slight difference in resistance curve but if the resistance on the machine is too light, simply add more weight.

The muscle doesn't know if you're curling a truck or a boat..

So this wall of text is simply just to expand what you said earlier?

This is H&F, not a single one liner reply thread like in /k. If you want to say anything, then just say it. Don't just send a one liner and then after being quoted then you want to reply with wall of text

About the issue, IFBB Pro are the guys who want to be the best in building physique. Sure, they take roids but they have perfect diet, stacks of supplements and they trained more than normal gym goers do. What they train from 30 weeks off to the day of competition might be what you trained in a year.

So whose advice should I heed? You who have just a few years of experience under your belt and aiming to just have a good body or the one who started really early, have a lots of experience and really want to be the best in the world?

Just because they take roids, doesn't mean that they doesn't have any knowledge or whatsoever.

Like I said. My sentence made it clear, but you seemed to take it the wrong way or something so I had to elaborate. I gave no advice whatsoever, merely stating that someone on drugs would train differently compared to someone not on drugs. I'm not telling you what to do. You could do whatever the heck you wanted to. And who am I to judge if you'd rather take the advice of someone that's enhanced compared to someone who's philosophy is natural training, even though he admittedly has a few kinks in his logic and perception compared to everyone else. I couldn't give a rat's ass who's advice you heed, I heed, or anyone heeds. I didn't post to be analysed or put forth a 'You're wrong because I'm right blah blah blah' mentality. Everything goes both ways. But I'm sticking in the middle ground personally. There's truth in everything.

So lemme do me, and I'll let you do you guess. Can't we just all agree to disagree? There is no 'law' set in stone with these things. Merely pedestals in which people keep setting on.

This post has been edited by silasya77: Jan 24 2014, 04:05 PM

But hang on, lemme give you a bicep shot.

But in all seriousness, come on guys, it doesn't have to get heated up like this every time we have a discussion

Does it heat up often around here? I have no intention of causing conflict at all haha. I just believe everyone must attain their own opinion not solely from one source, but to form their own opinion off of every aspect of life.

I dont like machines.
I am a girl 169cm and I feel that the range of motion from machines are more suitable for men

I prefer free weights and compound movement *deadlift,squat*

nothing against machine, my bf prefer machine during isolation training

I prefer free weight over machine as i believe it actually give more pressure to ur muscle, and also the ability to adjust a more proper posture for best output, however my current gym is packed with large number of ppl and the free weight zone is small, thanks to the club for inviting more and more ppl in and fail at counting.

Bad statement. Try again. If you post this at a forum belonging to Poliquin or T-nation you'll be pwned to high heaven. And a lot of female physique and fitness IFBB level competitors would disagree with you. My sis who is below 15% bf with abs who incorporates both will disagree with you.

just how i feel about the machine
i have problem doing a few workout from the machines
again it differs from the machine brand and type
i didnt say female shouldnt use machine

Much better. Because machines are not just designed for men.

Ok. Lazy to multiple quote.

Yes it gets heated up around here and everyone try to take it in a positive light cos we all love DRAMA.

About Mehdi. His theories are flawed. With the amount of years he has been lifting on his so called optimal strength and compounds program, his poundages are pathetic and his forum his a marketing site.

Incorporate both free weights and machines. I'm in contact with IFBB pros, IFPA natural pros, Mr Asia Terry Gallyot is my long time friend and mentor. All have something in common. Use BOTH. Do not get sucked up into free weights only mentality. They don't spend millions of dollars into research for nothing.

hahaha my bad.
I should have said certain machines.
I do use machines .
just certain machine I cant seem to work with

Im doing squats free when still able to then switch back to smith when the weight are getting heavy.

Alternating between both breaks my plateau. serious.

So you help people with time management problems, you're strong enough to lift the whole cable machine.