Free Weights vs Machines vs Body Weight Exercises
KYT1121
Posts: 58 Member
I'm curious to see what others prefer and have had the most success with? Personally, I like free weights. I feel an extra boost of motivation when I walk into the free weight section of the gym.
What do you prefer? What's worked best for you?
What do you prefer? What's worked best for you?
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Replies
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I prefer free weights over machines as well, especially dumbbells as they require you to activate stabilizer muscles more than bars.
I do a lot of P90X and P90X2 workouts which is A LOT of body weight exercise like pushups and pull-ups. The good thing about body weight exercise is that you don’t need a bunch of equipment and they can also help you keep you nutrition in check – you know that whatever you eat, you have to lift!!!
Good luck!0 -
bodyweight + free weight/barbell >>>>>> machines.
The only "machine" I really like is the smith machine... for doing inverted rows. otherwise it's useless.0 -
I think they all have their place and are all useful so I include all three. Personally I Enjoy free weights the most and probably spend 70+% of my exercise time with them0
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Free weights for me.0
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I think they all have their place and are all useful so I include all three. Personally I Enjoy free weights the most and probably spend 70+% of my exercise time with them
Yes, yes and yes. Whichever you'll be more inclined to stick with!0 -
I like body-weight exercises. Free weights are good too. I'm not big on gyms.0
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I have only tried body weight and resistance exercises on my Total Trainer Flex but I am looking to try free weights, it doesn't take long to out grow the Total Trainer0
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Free weights for me, too. I only use machines for rehab purposes. I also do bodyweight stuff if it's suitably difficult. For instance, if you can crank out 50 push ups, you might be better off loading up a barbell if you want to build strength. Or you could try clap planche push ups if push ups get easy:
http://youtu.be/OHOBW7TpO0w
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It depends your position and your goals.
Body weight is going to be relatively limiting in gaining overall strength - it will take longer, at least.
However, is certainly both cheap and convenient!
Free weights will work more of the body, but I believe may be more like to hit a plateau.
Ideal for a relative novice such as myself.
Machines tend to isolate specific muscles more. Likley less overall calorie burn and more time spent than free weights, but as you advance I believe may be more necessary to improve other compound lifts or target specific areas.0 -
Free weights for sure. I always find that I have a better/harder/more effective session with free weights vs. machines. However, I've been in LOVE with body weight exercises lately, especially circuits. Just being able to move freely like the human body is supposed to is a blast!0
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I use mostly free weights and body weight but the odd machine here and there.0
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It depends your position and your goals.
Body weight is going to be relatively limiting in gaining overall strength - it will take longer, at least.
However, is certainly both cheap and convenient!
Free weights will work more of the body, but I believe may be more like to hit a plateau.
Ideal for a relative novice such as myself.
Machines tend to isolate specific muscles more. Likley less overall calorie burn and more time spent than free weights, but as you advance I believe may be more necessary to improve other compound lifts or target specific areas.
massive amounts of incorrect in here.
body wieghts are not limiting to over all strength gain. I've been doing body weight with minimal weight (One 25 lb plate weight has been my main source of "weight" for various exercises) and I'm plenty strong. If one version is too easy- make it more challenging. There are literally MILLIONS of variations on basic exercises- squats pull ups and push ups- I can give you at least 5 variations for EACH one. of those alone.
Free weights are not good for just novices- actually the are almost more dangerous and you only plateau if you don't know what you are doing.
Machines are fixed point machines- and are (IMHO) pretty much good for targeting a muscle that only ASSISTS in compound movements when you need to make it work harder.
Cable machines are an exception to that- and I think those are great tools as well.0 -
Hi All,
This is an interesting one for me. Last year I was all free weights, lifting big over a split routine. Along with a controled diet I built plenty of mass, but my conditioning and overall fitness was shocking.
This year I've changed tactics and I currently mostly do body weight and kettlebells. My body mass is less than previous, but my overall tone, conditioning and fitness has improved ten fold!0 -
Use everything, change it often and keep the body guessing.0
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Are you suggesting that I could as easily develop muscle that lets me squat 120kg using just bodyweight exercises?body wieghts are not limiting to over all strength gain. I've been doing body weight with minimal weight (One 25 lb plate weight has been my main source of "weight" for various exercises) and I'm plenty strong. If one version is too easy- make it more challenging. There are literally MILLIONS of variations on basic exercises- squats pull ups and push ups- I can give you at least 5 variations for EACH one. of those alone.
Note I didn't say it would stop you doing so, just that it was 'relatively limiting'. Everything I've read suggests that doing sets of around 5 reps at the maximum weight you can will see the biggest improvements.
Happy to shown otherwise.
Or, taking someone that is better than me- say squatting 300kg, or benching 150kg. Would you expect to be able to just as easily (if it all, frankly), get those figures using just body weight exercises?
I didn't say free weights were just good for novices - they are used as a test of top strength athlete's performance.
However, the consensus from the research I've done is that doing them (properly) will give you the best base for further work.
Well renowned sources such as Mark Riptoe's Starting Strength expect people to plateau using free weights.
He seems to generally know what he's doing from what I've seen.
Also, you say:
Are you sure your srength isn't from using said heavy weights, rather than body weight?Putting up 150 reguarly for 5 x 5 and on rep max last time was 200... hoping to be able to hit 275-300 by the end of the summer.
LOL at using 15's and 20's.... so cute. are they pink too?
chuckle. PIck up the weights girl.
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Are you suggesting that I could as easily develop muscle that lets me squat 120kg using just bodyweight exercises?body wieghts are not limiting to over all strength gain. I've been doing body weight with minimal weight (One 25 lb plate weight has been my main source of "weight" for various exercises) and I'm plenty strong. If one version is too easy- make it more challenging. There are literally MILLIONS of variations on basic exercises- squats pull ups and push ups- I can give you at least 5 variations for EACH one. of those alone.
Note I didn't say it would stop you doing so, just that it was 'relatively limiting'. Everything I've read suggests that doing sets of around 5 reps at the maximum weight you can will see the biggest improvements.
Happy to shown otherwise.
Or, taking someone that is better than me- say squatting 300kg, or benching 150kg. Would you expect to be able to just as easily (if it all, frankly), get those figures using just body weight exercises?
I didn't say free weights were just good for novices - they are used as a test of top strength athlete's performance.
However, the consensus from the research I've done is that doing them (properly) will give you the best base for further work.
Well renowned sources such as Mark Riptoe's Starting Strength expect people to plateau using free weights.
He seems to generally know what he's doing from what I've seen.
Also, you say:
[/quote]
Re the 120 kg squat using body weight only exercises.
YES. Start doing some of the single leg squat variations and you could easily build to squatting 120 kg.
Trying to compare elite level power lifting ranges though isn't really valid as a 300 kg squat is up there, but I bet a person could push that 150 kg bench. There does come a point where doing the actual movement is beneficial just for balance and muscle coordination especially at higher weights.
I'm actually going to test all my theories soon. I've been body weight only training for about a year after 6-7 years off from lifting. In a few weeks I'm going to hit a gym with a friend and chech my bench, squat & military press to see how I compare in the conventional lifting world.0 -
Note I said 'as easily'.
The research I've done suggests it'd take quite a lot longer.
For a start, it's likely to require more time to learn the balance required for single leg squatting.
Then if we take me at 80kg, with a 120kg on my back we've got 200kg or 100kg per leg. (Ok a bit less for my lower legs etc).
With a single legged squat the maximum possible I can do per leg is 80kg.
As for elite powerlifters - the statement I was questioning was 'body wieghts are not limiting to over all strength gain'; I obviously believe they are, but am quite happy to hear evidence they aren't.
Appreciated that you can do other things like going really low.
And that you don't have to be doing your maximum weight to gain strength and muscle.
However, all the research I've done suggests the quickest way is to be using weights.
Be interested to hear how you do in the gym.0 -
Bump for follow up0
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I abhor the machines. They feel awkward. I just cant do it. I feel as if I have more control with free weights and can do a variety of things.0
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Just starting so machines and body are my current, but I have advised my PT that as soon as I'm more confident and a little stronger I want to move over to free weights. Eventually, my goal is to be STRONG with good form.0
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machines more than have their place in a good, well balanced plan. leg curls, leg extensions, and leg press are great exercise machines, and can help target weak points in your legs to help balance you out in ways that traditional dead lifts and squats can't.0
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Right now I'm body weight focused.
But once I feel a bit more comfortable with my general fitness, then I'll be free weights, most likely starting off with barbell exercises until I'm good enough that I feel I can do a split instead of a full body, then I'll probably add a few dumbbell things and maybe leg press.0 -
I'm curious to see what others prefer and have had the most success with? Personally, I like free weights. I feel an extra boost of motivation when I walk into the free weight section of the gym.
What do you prefer? What's worked best for you?
I think we all can agree that machines have a purpose. If nothing else they make great coat racks!
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my home gym doesn't have any machines. Besides space issues, there is no need for them.
Free weights + body weight stuff for me. (powerlifing movements and weighted chins/dips predominantly and some bar calisthenics type stuff)
The advantage free weights and machines have over BW is easily quantifiable progress .eg 10kg increase on bench is that. Doing 10 pushups with feet elevated is harder than flat but by how much?0 -
Just starting so machines and body are my current, but I have advised my PT that as soon as I'm more confident and a little stronger I want to move over to free weights. Eventually, my goal is to be STRONG with good form.
It sounds like you know this already, but just in case, you should be very careful when moving from machines to free weights. The squat you do on a Smith machine will make your legs strong, but it will not teach you good technique, and it will not build up important stabilizer muscles. Dial back your weights when you start using a barbell, and resist the urge to progress too fast. Get your form right, and make those stabilizers are strong before you start getting to the heavier weights.0 -
Just starting so machines and body are my current, but I have advised my PT that as soon as I'm more confident and a little stronger I want to move over to free weights. Eventually, my goal is to be STRONG with good form.
It sounds like you know this already, but just in case, you should be very careful when moving from machines to free weights. The squat you do on a Smith machine will make your legs strong, but it will not teach you good technique, and it will not build up important stabilizer muscles. Dial back your weights when you start using a barbell, and resist the urge to progress too fast. Get your form right, and make those stabilizers are strong before you start getting to the heavier weights.
The squats I'm doing are actually just body weight with a ball right now. No machine for those! She's mean. LOL0 -
This is my new strategy and not only is it working better than anything else its funUse everything, change it often and keep the body guessing.0
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Body weight exercises make me feel stronger, but I "see" better results with free weights. I like to change it up.0
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Body Weight = Free & Convenient
Free Weights = BEST THING EVER EVER EVER. Your body can move naturally in space rather than being locked into a rigid machine movement. You also gain more balance and stability using free weights.
Machines = well while some are great for specific muscle groups, mainly legs, you lose so much more than you gain. You lose all use of your stabilizers. They are great in a pinch if you have no spotter.
I'm sure I'll get flamed by the 'bros' for saying this, but the Smith machine is not that bad. If you compensate for the counterweights and only do exercises that require a linear lifting form then what's the big deal? Ideally, yes you would want a squat rack. But if your gym doesn't have them or you don't have a spotter I see no reason to not use the Smith machine as long as you do some sort of stabilizer squatting before/afterwards (i.e. empty Oly bar overhead squats).
if I see one more video about how you lean back into the Smith bar and do squats I'm gonna eat a bullet. free squats or Smith squats, bad form is bad form.0 -
I do 'em all. Our trainer uses free weights and machines, depends on what we're working on. And I do body weight exercises in my other workouts. I don't think it's an either/or thing.0
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