Free Weights Vs Machines - Which Is Better?

Introduction:
During the evolution of bodybuilding mankind has seen a technological advance in bodybuilding machines. Nowadays machines are designed and manufactured better then ever. However one may ask which is better. That answer will be found in the conclusion section of this article, but first lets get started with the pros and cons between the two!

Machines:
The machines that are found today all over the world are designed and manufactured better then ever. One must realize that machines just like free weights are tools that are used to sculpt and build ones body to the maximum one can achieve possible. Also one must be thankful and appreciative of the machines that are found today, look at the machines from the 1960's and 1970's and you will see what I mean.

Without further adieu, let's get started - machines help isolate one's muscle. What I mean by that is let's say one does straight bar curls for the bicep muscle, while using the free weight, one's front deltoid and forearms will assist in lifting the weight. However if one goes on a machine that is made strictly for the bicep muscle, the bicep will strictly do the work and lift the weight up. This isolation that ones gets from a machine will make the muscle work harder and stricter. However machines have cons too, cons such as not working the stabilizer muscles and not getting the most of ones natural testosterone production. Overall machines help isolate the muscle group one works out on, but limits the other muscle groups in terms of growth and strength.

Free Weights:
The muscles found in the human body where designed by evolution to overcome the pull of gravity rather then to work against machines resistance. Therefore one's biggest gains in strength and muscles size will come from lifting free weights such as dumbbells, barbells and straight bars. Lifting free weights will also increase ones natural testosterone production which is need for muscle growth and recovery. However this all comes with a cost. When using free weights different muscle groups will come into play, thus making ones workout less efficient. However, overall the pros outweigh the cons when one uses free weights!

Conclusion Which Is Better?:
Neither because both are tools one needs to build their bodies up to the maximum they can achieve possible. Therefore I recommend one has both machine and free weight exercises in their weight-training routines!

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Beginner Bodybuilding: Free Weights Vs Machines

It is very tempting as a beginner to use the machines because they feel 'safe' for you and you might be able to perform the exercise with a lot of weight. The machine weights can offer benefits to someone who has never stepped into a gym before but can also offer some benefit to intermediate and advanced trainers (they may choose to use the machines to add creativity to their workout or to completely burn themselves out after coming from the free weight portion of their routine).

While as a beginner these machines may seem cool and even fun to do, you have to realize that their comes a point where your training must evolve; that is where free weights become a major part of training. Machines can be used to teach the feeling of proper muscle contraction, thereby giving you a good understanding of which free weight exercises can be used to train a particular muscle. The shortcoming is that machines do not teach you proper form and therefore you put yourself at risk for injury if you move too boldly into free weight training. 

To make things clearer for you, I will outline the positives and negatives of each method of training:

Machine Weights - Positives

• Easy to learn - Companies have simplified these machines to the point where basically anyone can hop on and perform the exercise. There is no learning curve involved which means you can dive immediately into training.


• Keeps strict form - Machines keep you locked in a set range of motion which can be a good thing when you begin training and your stabiliser muscles haven't become strong enough to perform free weight exercises properly yet.


• Comfort - The machines allow you to climatize to your new gym surroundings, helping you to feel more at ease; which is a big factor for most beginners.

Machine Weights - Negatives

• Does not build raw strength - What I mean by this is that very few situations require you to pull or push something operating on a pulley or cable system. Real world strength is not built on a machine.


• Potential Injury - The fact that you are locked in a range of motion is a double edged sword. It can be very safe and efficient for beginners but if you use it too often, you may pick up an injury. By being forced to perform an exercises in a certain path on each repetition leaves no room for what the 'natural' path that you body will take when performing the exercise. This may well lead to injury.


• Low potential for growth - Cable machines offer very little in the way of adding mass on your frame.

Free Weights - Positives

• High potential for growth - It is no secret that using free weights, while progressively increasing the amount of weight you use, builds both mass and strength.


• Real world strength - Weights in everyday life are mostly free weights. By training with them in the gym, you become better at the activities that require strength to complete them because of the fact that you train with free weights in the gym.


• Creation of dense muscle tissue - As mentioned before, using free weights allows your body to adapt to a greater degree of tension than it ever would compared to free weights. This means that your body responds by making your muscles larger in order to accommodate your rigorous training.

Free Weights - Negatives

• High potential for injury - This point is really only valid if you do not master the proper form for an exercise in order to train safely. Lifting heavy weights is, in itself, a dangerous thing to do if you do not know how to do it properly and can cause major injuries.


• Ego - The need to impress people and look very masculine with big heavy weights is something that can very well damage your progress and lead to injuries.

In conclusion, the beginner trainer should make free weight exercises the focus of training. This does not mean that you have to leave machines altogether, make space for them by all means, just use them less frequently than you normally would.

                                                            Source: http://EzineArticles.com/8330387

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Top 11 Bodybuilding Machine Exercises

Some say that using a weight machine should be done early, but what they say, they do not know the effectiveness of using a weight machine.

Having effective workouts to transform your body, it is important that you put in place between the different exercises. So if you use compound exercises each time, then you should surprise your body with an effective force device to build more muscle mass. training 
The workout machines we will focus on in this article will be some that are very effective for your different muscle groups and some that a lot of successful bodybuilders love using.

Bodybuilding Machine #1 - Chest Press:  

The chest press is a lot like the bench press and is great for your chest muscle, triceps and shoulders.

Bodybuilding Machine #2 - Butterfly  

The butterfly can be seen as the machine version of chest flyers and is also found in almost every gym around the world.

Bodybuilding Machine #3 - Lats Pulldown 

This is a great exercise for your lat muscle and it is recommended that you pull the bar down in front of your face and not behind it.

Bodybuilding Machine #4 - Close Grip Pullback 

This is another great exercise for your back area. A lot of bodybuilder recommends using the close grip bar with this one, but you can use the wide grip as well.

Bodybuilding Machine #5 - Preacher Curl Machine 

This machine targets your biceps in an isolated way. Focus on keeping your elbows still and only curling your forearms.

Bodybuilding Machine #6 - Shoulder Press Machine 

Another great substitution for shoulder press without free weights. Focus on keeping your back straight and your abdominals tucked in.

Abdominal and Lower Body

#7 - Dip Machine 

The dip machine is also awesome for your triceps. It is important that you keep your elbows as close to your body as possible with this exercise.

#8 - Abs Crunch 

The abs crunch machine is a great way to put resistance on your abdominal workout. But really focus on only using the abdominals and you will soon see the difference.

#9 - Leg Press 

This is an awesome substitution for the squat. It targets your lower body and your gluteus in a great way.

#10 - Seated Calf Raise 

The calf muscles should not be overlooked and this is a great exercise to target those muscles.

#11 - Leg Curl Machine 

You can find a standing and sitting leg curl machine, but switch it up to keep it exciting.

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