free weights vs. machines

karylee44

i just started out doing weights. .i mostly use weight machines right now, but i also do some free weights..

i have one friend that tells me not to use machines, they suck.. only use free weights
and another friend that tells me not to use free weights, use the machines..

so.. .. is one or another better? or just different? should i keep mixing it up?

Maurice1966

Beleive the free weights isolate the muscle being worked better as it works harder to stabilize compared to machines where the balance is built into say the grip.

chris1816

Some machines are fine, though you want to steer clear of isolation movements if you are really just beginning to get into lifting. Machines typically will isolate muscles, and most times keep you from fully incorporating the entire muscle group usually involved in the freeweight counterpart of said movement.

For example, a machine based chest press versus a free weight barbell press is nowhere near as physically demanding as the latter, as while you are essentially executing the same force (push) you do not have to factor in simple things like the strength needed and built from balancing and stabilizing a barbell through full range of motion.

A tricep push down, does not fully utilize the complete range, function and composition of the tricep muscle; whereas a lying tricep extension using a barbell; will.

There is also no machine lift that can match the fully body workout that is a Deadlift.

Machines will still work your muscles, but you should work primarily with free weights and compound lifts (Bench Press, overhead press, squat, deadlift etc)

RES2333

Machines will stablize the weight for you. So while you maybe able to lift a heavier weight on a machine, you are not incorporating smaller muscles to help stablize the weight in doing the exercise.

Do what feels best for you and progress from there. There are benefits from doing either.

xcmtnracer

Do both, bench machine weights, do free weigh curls or dumbbell press, lat pulls on the machine, and upright rows with weights, combine them, keep it exciting.

megleo818

I think it's best to have someone who KNOWS WHAT THEY'RE DOING show you how to use both. They both have their merits and their faults, so it's best to have it all laid out for you by an expert and then do what you like and what's suited to your specific needs. It's so, so, so easy to use both free weights and machines wrong -- you see it EVERY time you go to the gym -- that you can wind up injuring yourself if you just jump in there and start lifting. Also, if you only try one you're limiting yourself unnecessarily.

My general MFP disclaimer: For anyone who wants to be mean to me for posting what I intended as a helpful response, please note that I began with the phrase, "I think ..." This is just my opinion. No need to get snarky if you disagree.

CopyCat97

I do both machine and free weights when i do strength training.

Machines helps on working muscle groups but does have the drawback of awkward range movements because it is fixed. There are machines at my gym that I dont like to use because of this.

On Free weights, You have a tendency to use more muscles to help for stabilization.

wellbert

Use free weights for: strength training
use machines for: hanging your towel on

chris1816

Resources that can get you started on form, general tips and safety. I agree with the poster that it is deal to get instruction. However I have seen plenty of PTs give utterly poor advice on form and structure. Take everything with a grain of salt. Anyway, see:

http://www.reddit.com/help/faqs/Fitness

and

http://4chanfit.wikia.com/wiki/Harsh's_Worksheet_(WIP)

trelm249

In summary -

Machines:
The good - Provide a form of resistance training and is certainly better for you than 14 consecutive hours of Starcraft or "The Bachelor" . Many machines are great for complimenting your free weight routine. Calf raises is a great example.
The bad - Fixed plane of motion, Isolated to major muscles thus contributing to overall strength imbalances, Ergonomics geared toward average build

Free Weights:
The good - Hit more muscles at a time, Ancillary muscles must participate in the lifts, greater range of motion to build balance and work around injuries or limitations, greater availability in the gym, cheaper and more portable than most machines.
The bad - Require more technique to use, visually intimidating for some people, require more planning and knowledge of a greater variety of exercises if a spotter is not available; for example, using dumbbells instead of barbells on bench press.

Virux

I agree with trelm and chris. I use a machine for a lot of shoulder and tricep workouts. I have had double shoulder surgery and I cannot stabalize like I used to. I will still do kickbacks for triceps with dumbells. I will also use a couple of machines for legs. But the main bread and butter lifts; bench, squat, and deadlift are all free.

RyanWilson1993

Free weights are better but you can use both

epmck11

Use free weights for: strength training
use machines for: hanging your towel on

This!

If you want to get the most out of your workout (and why wouldn't you?), use free weights and avoid machines.

hesn92

Free weights are better because they work other muscles besides just the main one. Building just that main muscle does no good for you out in the real world because you need to use the other smaller muscles around it, too. There is also more chance for injury with machines.

If you want to get the most of your workout use free weights and do compound movements. You could do just one exercise (for example, the squat) and be working out multiple muscles in your body as well as your balance. Whereas if you used a machine you would just be working out one muscle group...

hoosier8

Use free weights for: strength training
use machines for: hanging your towel on

How true.

I used to use machines for overhead press and always had trouble with my rotator cuff. I now only use free weights.

barbaracoffing

I'm so glad someone asked this question and thanks for all the feedback! I see very few women in the free weight section and am very intimidated by it. I usually only do bicep and tricept work there with the dumbells....don't know how to do much else. Mostly do machines and 20-30 minutes of cardio per day. Does anyone k now a website where we can find out more info?

crisanderson27

I agree with trelm and chris. I use a machine for a lot of shoulder and tricep workouts. I have had double shoulder surgery and I cannot stabalize like I used to. I will still do kickbacks for triceps with dumbells. I will also use a couple of machines for legs. But the main bread and butter lifts; bench, squat, and deadlift are all free.

The ONLY time I use machines...is if I have an injury.

My current workout consists of deadlifts, weighted chin ups, bench press (machine (hammer) based while my shoulder heals), weighted dips, squat press (in place of traditional barbell squats...I'm over 800lbs on this, and don't need the additional core work of a regular squat), and weighted calf raises. I work out 3 days a week, two exercises a day (broken down in two's as listed above), and with the reverse pyramid format, this is by far the most brutal workout of any I've performed.

I love it .

crisanderson27

I'm so glad someone asked this question and thanks for all the feedback! I see very few women in the free weight section and am very intimidated by it. I usually only do bicep and tricept work there with the dumbells....don't know how to do much else. Mostly do machines and 20-30 minutes of cardio per day. Does anyone k now a website where we can find out more info?

Search 'stronglifts 5x5', and 'Rippetoe barbell video'. That should give you all you need for a solid freeweight workout.