Touching on one of the most popular topics among fitness enthusiasts, our reader question this month wonders what sort of weight training he should be doing.
“Hey guys, my name is Greg Hennessey and I need some help. I’ve been working out for a few years now and find that at times I make some good progress then at other times workouts just don’t seem to do it for me. I change frequently enough and diet pretty well but I just spend so much time going sideways or slightly back instead of moving forward. I would say that I’m close to having a really nice body. I’m 33 and very active. One of the things I’ve noticed is that machine work gives me a very different feel from free weights. I hear a lot of guys in the gym bashing machines and cables because they don’t provide balance training for your muscles and a lot of the work load is relieved. In the weight section, the bigger guys are all hardcore about free weights. My girlfriend is frustrated as well and so far she’s been all about the free weights.
I guess my question is this: Are free weights better? Should I cut out using machines? I’m not just looking to burn energy, I’m looking to change my body. Which will help me out the most? Thanks” Greg Hennnessey 33
Thanks for the e-mail Greg. First off, I would try to avoid getting too caught up in what people say. It’s tempting to respect someone’s knowledge based on their appearance but physiology isn’t so black and white. You really have no idea how people have come to appear the way they do. Now, let’s clear a few things up then address your questions directly.
You said that you’ve made gains at times then gone sideways at other times. There can be a multitude of reasons for this. Our exercise regiment is just one factor in the grand scheme of things. Typically, when I hear someone has a good diet and changes their program frequently yet has hit a wall I ask about their segmentation. In simple terms, I ask them if they’ve been resting adequately. Depending on what your goals are and how your workouts are structured, your body requires different rest times. That means both in between individual sets and workouts themselves. If you are trying to build muscle and frequenting the gym you should take one week off after 3-6 weeks of training depending on intensity. Once you overtrain, you’ll actually start going backwards in terms of progress. It may some a bit counter-intuitive to think of since linear logic might suggest that the more workouts you put under your belt the stronger you’ll be. Nothing could be more misleading, rest is crucial.
So, are free weights better?
In general, yes, using free weights is the best option for someone who is experienced. Now depending on what your goals are you may want to use a Dumbbell or a Barbell. However, free weights do provide more balance training and force you to utilize certain muscles that you might not otherwise (doing the same exercise) when using a machine. The time that your muscles spend under tension (this is key) using free weights is different from when you use a machine as a result.
Now, if you are new to an exercise, you may want to use a machine to help understand the necessary form. Another great time to use a machine is when you can’t find a spotter. If you’re lifting heavy weights and don’t have a spotter then you’re putting yourself at risk.
So what else do you need to know? Well, not all machine are the same. When people talk about “machines” they are typically referring to nautilus type of instruments. However, universal machines, cables and pulleys are quite different. Be sure not to group the two together or you might be depriving yourself of a tremendous amount of beneficial exercises. Even with Nautilus machines, there are specific motions and exercises that you simply cannot complete with free weights and thus require the use of a machine in order to isolate a muscle group.
In short, machines can be great for isolation exercises so no do not cut off using machines.
Which will help you change your body the most?
The proper combination of both Greg. Now that’s easy to say but you need to know what you should do and we’ve got your covered. Basically, you want to use free weights wherever you can and machines where you simply cannot use free weights. For example: Perform DB Flies instead of using the Pectoral Deck. Do not, however, ignore something like laying leg curls which can only be done with a machine.
Between universal machines (cables, pulleys etc) and free weights you should be able to perform 80-90% of your exercises.
Our advice is to take a step back, get some rest. Re-evaluate everything then return with a good mix. Browse our various articles for ideas on program structures, rest, nutrition, hydration and more.
When you’re finished working out always remember your Post Workout Nutrition & Post Workout Hygiene
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