Free Weights, or Machines...
xomichellela24
Posts: 12 Member
So I go to the gym 2 days on, 1 day off, (off days i do cardio) my routine is one from Body Building dot com. Where the routine switches up, this week it's 8 days of a split routine... upper body, then lower body, then day off, then upper body, lower body, then day off, you get it right... Well after 8 days of (ON) it switches programs and breaks down each body section and goes on to Chest, Back, Arms, Legs so on and so fourth. Anyways, ive found that i can (obviously) lift and press a whole lot more with machines. And free weights KILL me. Obviously the machines keep my form in check and I DEFINITELY feel the burn and beautiful soreness. However i feel even MORE of the burn with free weights but i cant keep going for anywhere near as long of time. (Aka cant finish whole sets and reps). So, in anyones opinion that has more knowledge on strength training, is free weights or machines better?
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Replies
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Both have their place. Oversimplifying the conversation, free weights are going to work more muscles, and as such, are usually preferred over machines. Machines can make it much easier to isolate muscle groups, which does have some benefits.
Most of the time, free weights will have a greater overall benefit, but neither are "bad".3 -
They both have their pros and cons. Freeweights give more functional strength, if that's a goal of yours. Most of the better strength programs are mostly freeweights. I rarely see good programs at bodybuilding.com.
If you need more help, state your goal.
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Thank you for your input! I totally appreciate it. I guess for me, machines are much easier since I'm in no way muscular of buff or anything near that. (Although the lbs, and kgs on the machines say otherwise) hahaha no but in all seriousness, im just scared of injury. My right shoulder is CRAP because I injured it doing motocross a few years back. So I find myself in a HELL of a lot more pain with free weights. But you basically answered exactly the point in the question I was looking for. I couldn't agree more that free weights give me a much more rounded soreness than the machines day after workout. So I guess it just comes down to me figuring out my own form and working on That if I want to go the free weights route?0
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Free weights have the added component of needing to stabilize the load and thus more work at least in the short term.3
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I'm more of a fan of freewieghts but that's because my strength program (SL 5 x 5) is based on compound lifts.
If you can acheive your goals with the machines and are more comfortable with them then use what works for you. Have you considered dialing back the weight a little to allow you to complete your sets /reps using freeweights and then, as you get stronger, gradually increasing the amount lifted?1 -
If you can't finish your sets/reps when using free weights, you need to use less weight.
Using a machine doesn't always guarantee that you'll be using good form either.
I think free weights and machines both have their place when used correctly, but if I *had* to choose I would pick free weights.5 -
I would put more focus on free weights but machines definitely have their place. I do everything.. free weights (barbell, dumbbells, kettlebell) also use machines, TRX, bodyweight, bands, etc.
You can start with the bar or dumbbells or even bodyweight until you get stronger and your form right.2 -
You might want to do light weight form work with free weights alongside/instead of some of your machine work if you want to start down that path.
I use free weights as much as possible because of the core activation etc.
I'm quite happy with lighter weights compared to what I might be able to achieve on a machine, but that's just me.
I also find it easier to keep up with my workouts when I travel (for work) if I'm doing free weights because then I'm not dependent on them having the "right" machine in the hotel gym3 -
I would prefer free weights because of all the benefits stated above... but i lift a lone in a really small neighborhood gym. I use the machines when i want to push heavy. Without a spotter, i just want to be careful.
To offset - i use dumbells on other days. That way if an arm fails... i can just drop it. Its not AS effective.. but we gotta make work what we got.2 -
Thanks so much everyone! Seriously. I guess I should have asked this question long ago. I mean I DEFINITELY use medicine balls, kettle bells, ropes, and bands during almost every single workout towards the end when I get that last push. I just feel like my muscles need a hell of a lot more recovery time with the free weights. So as to what you all said, maybe it's just that I need to lower the weight with the free weights to actually complete my sets. I usually stick to 4s /8r depending on program. But was just CONSTANTLY getting discouraged not being able to finish, or lessening the weight with free weights. And I like the feeling of completion with machines. But my goal is fat loss which I achieve with cardio, and toning for the weights. Now, if im going for toning vs muscle building, are free weights still the best route? I'm almost feeling like free weights might tone my specific body parts MORE than machines from what im gathering...... is this correct?0
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Sort of.
Free weights will work more muscle groups than will most machines, so the overall effect on your body is greater. Whether you end up toning or building is more about diet than it is workout. If you're eating a surplus of calories, your weight will go up and you'll build. If you're eating a deficit, your weight will go down and you'll tone.2 -
Oh my gosh that's another thing, im so happy you brang that up. See I only eat red meat, chicken, eggs, vegetables, and fruit. I limit fruit greatly. I don't eat anymore pasta or breads or anything processed anymore. And I keep my calories at an 800-1300 caloric defecit daily. So I'm trying to shed fat, AND tone all at once all while building strength and endurance. But I get so many mixed reviews on this as to whether it can be done at once. Some say build then cut (bodybuilders mostly) others say shed the fat, THEN tone or build. But I'm just not understanding as to why both can't be done at the same time....0
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There's no such thing as toning a specific body part. This might help you a little: https://www.bodybuilding.com/content/the-myth-of-toning.html
Machines:
Pro: easy to use (limited range of motion, easy to change weights), safer to train at higher weights, no spotter needed, good for rehab (recovering from an injury)
Con: less functional strength, no training in stabilizing (when you squat in a machine, you don't have to stabilize your arms- machine is doing some of the work)
Free Weights:
Pro: can work on functional strength (translates to being able to lift that bag of flour because it's a similar movement to lifting the free weights, for example), can use full range of motion, requires stabilization (better balance, more muscles in use), more efficient, less boring because more variety/variations, cheap (you can get a set of weights at home)
Con: You have to learn technique, risk of injury higher, need a spotter/safety bar for squats/bench
Verdict: free weights will give you more bang for your buck, in terms of hours spent working with them.3 -
Well, a deficit like that will certainly shed weight.
To take a step back and make sure we're talking about the same thing:
Generally speaking...
toning = reducing body fat to expose existing muscle.
building = eating a calorie surplus AND training appropriately to build muscle and gain weight.
So, shedding fat will necessarily help with your toning.1 -
Yes. Sort of. Im in no way trying to gain mass muscle. I FULLY respect female body builders in every way shape and form, however, it's not necessarily where I personally see myself. What i want, is to shed fat, a LOT, and tighten up areas of my body (arms, but, legs) as well as increase some muscle in my (arms, Legs, but) the real kicker is the stomach. I have read a million and 1 forums on this and the end result is mostly, "you only build muscle UNDER belly fat, working abdominal muscles won't decrease fat around your stomach area" so I'm fully relying on caloric deficit to help in that aspect. But, in the LONG RUN I want to have strength and endurance and have good muscle tone on my arms but and legs.0
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So, you're basically like all the rest of us. Lift, do some cardio if you want/like, and focus on your diet. No need to overcomplicate it.
So going back to your original question - free weights will better as long as they don't cause injury problems (your shoulder). Back off the weight a bit so you can complete your sets/reps, then supplement your free weight work with machines.
Keep your diet in check (your current deficit is REALLY high, probably higher than necessary, but you can be the judge of that), and be consistent with your workouts. After that, it's just a matter of patience.3 -
You can do recomp - basically maintenance calories with dedicated weight training - to reduce fat and increase muscle, but it's slooooow and your muscle gains will always be limited compared to what you could achieve on a bulk and cut.
I've been doing it for a bit over a year and am super happy with where I'm at.
I'm 5' 5.5" and about 60kg. I measured at about 16% body fat back in May, and am probably a little more now as I couldn't *bear* the precision I needed to stay there.
I eat 1,900-2,000 a day and lift 3 times a week. I track macros and have my protein set higher than seems generally popular on here!
Also, even within free weights there'll be variations.
For instance, I can bench press more with a bar bell than I can with two dumbells because of the extra stabilisation needed for the dumbells. (I could probably machine press more than either.) But that's fine. It's a different exercise, just like free weights and machines are different exercises. Don't worry about being able to do less with free weights. My trainer always recommends I pick a weight that allows me to complete the full reps he sets for me - if I have to drop the weight a lot at the end then I've picked something too heavy to start with. If I can get out an extra 2 reps in the last set, then my starting weight has to go up the next time.
This is me finally getting my pull ups a couple of weeks ago, so you can see where I'm at based on all of the above...
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Yes i guess you could say that. However most of you seem to be in a hell of a lot more shape than me. Personally I am JUST starting, where it seems most of you are very very skilled in this aspect and I LOVE it!!! It's very inspiring! For me, my ex of 10 years was in fact a body builder and trainer, yet he had never been out of shape in his life, (and we first got together at 16) so he never could REALLY give me advice based on my needs especially when most of his clients were also VERY lean and cut, or bulky body builders themselves therefore he stuck mostly to advice that worked for him, or textbook advice. Anyways, now that I am doing this on my own (been separated for a year) I feel lile I have seen and heard all the wrong knowledge, or not wrong i should say, but wrong for me. It seems every time I tried to diet, I would use diets I watched him use for years. Tons of brown rice, chicken, and TONS of steamed veggies and protein shakes and pre workouts like no freaking other. But it just never worked for me. And workout regimes were always tons of lifting and squatting and not much of any cardio. Now, im finally taking my own approach and it seems to be working great. Except, I need your guys advice on whether or not I'm even doing the right things. And @cs2thecox AMAZING! seriously. Love the advice and your body is amazing! Great freaking work! You definitely seem to know what your doing and what works for you. Totally appreciate the advice!0
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Free weights under control, achieves better balance Nd works more muscles.1
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You're overcomplicating things. Just stop. Your goals are pretty standard, so there's no reason to go nuts about things. There isn't really a right or wrong, just so long as you're putting in the work. If you start skipping workouts and slacking on your diet, then you're "wrong". But otherwise, just put your head down and do what you need to do.So, you're basically like all the rest of us. Lift, do some cardio if you want/like, and focus on your diet. No need to overcomplicate it.
So going back to your original question - free weights will better as long as they don't cause injury problems (your shoulder). Back off the weight a bit so you can complete your sets/reps, then supplement your free weight work with machines.
Keep your diet in check (your current deficit is REALLY high, probably higher than necessary, but you can be the judge of that), and be consistent with your workouts. After that, it's just a matter of patience.
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Optimally the foundation of your programming would be free weights and compound movements...I use machines (mostly cable) for accessory work at the end of my workouts.
That said, something is better than nothing...2
https://www.youtube.com/watch?v=Z2AIxqZ82ys
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