Weight Machines

Hello! I am new to posting on the forums on here. I just had a question about weight machines when going to the gym. What machines are the best for arms and legs? I do use the machines while I'm there, but I was wondering if some of the machines were more effective than others? Any advice would be great! Thanks!

Replies

  • contingencyplan
    contingencyplan Posts: 3,639 Member
    The barbell, the dumbbells, the bench, the squat rack, the pullup bar and the dip station. Generally speaking anything else is a waste of time. Working with free weights and bodyweight exercises will produce far better results (and assuming your form is good, leave you a lot less likely to injure yourself) than machines.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Machines a very sub-optimal...it's a shame they were ever invented.
  • sijomial
    sijomial Posts: 19,809 Member
    They are not a waste of time (that would be sitting on your *kitten* watching the TV...) but they are not as effective as free weights.

    To actually answer your question - the machines that allow you to do compound lifts would be "better" than machines that only allow you to do isolation exercises.
    To take it slightly further a cable machine may well be more effective than a machine that restricts you to a prescribed range of movement.

    Personally I use a mixture of barbell, dumbbell, cable, bodyweight and even the much derided weight machines as I like variety and my two gyms aren't blessed with a lot of equipment so I have to be flexible in my training methods.
  • MinnieInMaine
    MinnieInMaine Posts: 6,400 Member
    While I agree with the PPs about machines not being the optimum way to do strength training, they are a good start for beginners who don't know what proper form is, etc. I'd rather see someone using machines than see them using bad form and wasting time and/or risking injury.

    As to the OP's question, I'm not sure if any one machine is better than the other. Just make sure you're using them correctly (read instructions on each machine and follow them) and using the right amount of weight to be challenging for you. And once you do some research on form and feel more confident, start using free weights, etc.
  • dt3312
    dt3312 Posts: 212 Member
    Usually at a gym there is someone there on staff who will give you a basic orientation on how to use the equipment and which part of the body they help. At the machines at our gym, there is a plaque on each machine which tells how to use it and a picture of a person with muscle groups highlighted so you know what muscles you're working.

    For strengthening, I prefer to use free weights.
  • JJinWI
    JJinWI Posts: 197 Member
    There are quite a few guys in the gym I go to that incorporate weight machines into their workouts, in addition to their free-weight routine. Let me tell you . . . . they look MIGHTY fine :)
  • xOwensGirlx
    xOwensGirlx Posts: 6 Member
    Well, I also use free weights and take group classes that incorporate free weights. Also, have used the cord weight area. Unfortunately I don't use the squat rack or barbell every often because it is always the "grunt section" which I know is not the greatest excuse in the world... I have been lifting 12 lbs. dumbbells. I may increase to 15 lbs. but man that seems like a huge jump..
  • contingencyplan
    contingencyplan Posts: 3,639 Member
    Well, I also use free weights and take group classes that incorporate free weights. Also, have used the cord weight area. Unfortunately I don't use the squat rack or barbell every often because it is always the "grunt section" which I know is not the greatest excuse in the world... I have been lifting 12 lbs. dumbbells. I may increase to 15 lbs. but man that seems like a huge jump..

    If you're not pushing yourself to increase the weight incrementally every workout, or at least every few workouts, you're just chasing your tail.
  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Well, I also use free weights and take group classes that incorporate free weights. Also, have used the cord weight area. Unfortunately I don't use the squat rack or barbell every often because it is always the "grunt section" which I know is not the greatest excuse in the world... I have been lifting 12 lbs. dumbbells. I may increase to 15 lbs. but man that seems like a huge jump..

    You should really look into doing an actual program. My wife really liked New Rules of Lifting for Women and I have recently purchased New Rules of Lifting Supercharged...I initially bought it for more knowledge...I like knowledge...it has been a phenomenal read and I'm going to work the programs in the book.

    They are different than what I've been doing in that I've been primarily focused on strength and "heavy" lifting...this program takes me through various cycles that focus on different things...metabolic conditioning with weighted circuits, hypertrophy, and strength, power, etc. It also provides for plenty of variation of the all essential compound movements (squat, dead lift, and presses) that are used at various points within the cycles...i.e. goblet squats and overhead squats are not optimal for "strength" work...but they're great in a circuit training, higher rep-lower weight cycle...front squats with some romanian dead lifts during a hypertrophy sequence and heavy back squats during a strength sequence.

    Perhaps saying machines are a waste of time is a bit overboard...but really, they shouldn't be the foundation of your routine...they should supplement and assist with the other compound work you are doing. I'm partial to cable machines if I'm going to use a machine for assistance work though as at least they allow for a more natural range of motion...a machine does not. A machine also teaches you absolutely nothing about form so I wouldn't count on them for that.

    The point of all of this is just to say that you should do an actual routine...you aren't going to get the results you want just willy nilly going in and pushing and pulling weight, whether that is with free weights or a machine...you need proper programming to get the results that most people are looking for when they weight train.

    I highly recommend New Rules Supercharged or NROLFW...even if you don't do the programs, they are excellent reads...Supercharged in particular really goes into a lot of detail as to why you would want to do X rather than Y and will teach you a lot about the basics of lifting...why you should lift...and how you should lift.
  • stealthq
    stealthq Posts: 4,298 Member
    While I agree with the PPs about machines not being the optimum way to do strength training, they are a good start for beginners who don't know what proper form is, etc. I'd rather see someone using machines than see them using bad form and wasting time and/or risking injury.

    As to the OP's question, I'm not sure if any one machine is better than the other. Just make sure you're using them correctly (read instructions on each machine and follow them) and using the right amount of weight to be challenging for you. And once you do some research on form and feel more confident, start using free weights, etc.

    That might fly if the person is average sized. Those of us who are on the shorter or taller end of the scale can't get many machines set up for correct form no matter what. Machines won't teach anyone proper form anyway, so beginners might as well do some research on lifts or get a trainer to supervise them with free weights until they have the basics, and just start as light as possible. Start with bodyweight if you're unsure or aren't strong enough to move the lightest weights. Still better than starting with the machines in my opinion.

    This is not to say machines are useless. But the reason to use them should be because you want specific benefits from doing that kind of isolation exercise, not because you're not sure on form for free weights.