by Lyle McDonald
Hi again. This time I would like to address the choice of machines
versus free weights for the beginning weight trainer. Personally,
I tend towards machines for the complete beginner for a variety
of reasons. There are a couple of exercises I think free weights
are better due to the lack of really good machines for these particular
bodyparts.
First, let me explain some of the primary pros and cons of machines
and free weights. Basically, the pros for free weights and machines
are also the cons for each. The main difference between the two
is that on a machine, your movement is pretty much confined to the
track that the machine runs on. Basically, all you have to do is move
the handles and the machine will take care of staibility in terms of body
position and range of movement. Well, in the beginning of an
exercise program, you have enough to worry about with working
the muscle and concentrating on what muscle is being worked without
having to worry about proper form too much. The machines tend to
control your form to a great degree. I think this makes them excellent
for learning movements initially. Also, you don't have to worry about
dropping a weight or bar on your head with most machines. However,
this increased stability also makes machines inferior to free weights
in a couple of ways. When using free weights, you not only have to control
the weight but also to keep it stabilized. Thus, free weights tend to
work accessory, stabilizing muscles that machines don't call into play.
However, there are a couple of bodyparts that I find free weights to
be vastly superior for. This is because most of the machines I've seen
pretty much suck. These bodyparts are biceps and triceps. Most of the
machines I've seen for these bodyparts (Cybex and Nautilus) are very
uncomfortable for most people and don't do a terribly good job of
working the muscle. Thus, I would generally recommend doing simple
dumbbell or barbell bicep curls and pushdowns for triceps.
Also, after the breaking in period, many people will prefer to move to
free weights. I don't know if the debate has been settled for Machines
vs. Free Weights concerning which provide the best muscle stimulation.
It seems that you should go with what you prefer after this initial
period of 2-3 months. If you like free weights, by all means do them.
But, if you are content with machines, you can get a fully sufficient
workout with them, too.
In the final(?) part of this series, I will go into exercise selection
and ordering as well as offering some alternatives for those of you
who prefer to exercise at home or would prefer to do bodyweight
exercises.
Lyle