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Old 07-28-2003, 11:11 PM   #1 (permalink)
God-Hating Liberal
 
Location: Silicon Valley, CA
Freeweights vs. Machines

I've recently started going to the gym, and find myself gravitating towards the various machines, because they tend to be more available. But I've noticed that lots of people scoff at the use of resistance machines. Is this just a macho preference, or is there really some intrinsic value in using freeweights?

Any thoughts are appreciated.
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Old 07-28-2003, 11:37 PM   #2 (permalink)
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Location: Vordingborg, Denmark
Freeweights will increase your performance in the muscles around the muscle you are really working on.
Simply because you have to use a great deal of balance or pulling and holding.

The machines normally only work in One direction and back again .. And with the freeweights you can make your workout alot more changing .. which will aswell increase your performance and muscular growth
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Old 07-29-2003, 12:30 AM   #3 (permalink)
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Freeweights are better, from what iv'e read.
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Old 07-29-2003, 03:26 AM   #4 (permalink)
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As i wrote
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Old 07-29-2003, 09:56 AM   #5 (permalink)
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To elaborate a bit more on Subforms' reply, one uses more muscles to stabilize the body during the set. One has more freedom with free weights if they want to "super-set"* a particular body part.

*I wonder if they still use that terminology?

In my younger years when I was going through my beefcake phase, it's all about form, feeling the muscle squeeze at the top and feeling the negative at the end of the rep. That's what I learned.
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Old 07-29-2003, 10:26 AM   #6 (permalink)
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I guess my problem is I'm far from Beefcake. I feel conspicuous grabbing the My First Freeweights.
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Old 07-29-2003, 10:38 AM   #7 (permalink)
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freeweights>machines.
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Old 07-29-2003, 11:30 AM   #8 (permalink)
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Location: Toronto, ON
When I started out back then I was a skinny fart (5'9" 140lbs). Friends that got into it before me and their friends (and so on and so on) in a nutshell got me in that mind set. Of course with encouragement, asking tons of Q's and trying different routines out I got the result and goals that I wanted (210lb @5%BF).

I stopped working out b/c I just didn't have the right mind set to carry that physique...lots of personal issues but that's another story.

As the ads say...just do it. Try it out, what have you got to lose? What techniques, reps, and all that stuff we all can help you with when you get to those cross-roads. Just take the first step.
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Old 07-29-2003, 11:36 AM   #9 (permalink)
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yes, superset terminology is still used...so not worries there.

Don't worry about what other's think when you pick up the weights. It can be a bit daunting, but you can bet most of those in there using the larger weights started out small.

Besides, they don't have to deal with the injuries you can incur by using too heavy of a weight...you do.

Just make sure you are using proper form and control. Pick up a few issues of a lifting magazine (Can I recommend Flex??) They have routines and usually break them up in experience levels.
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Old 07-29-2003, 02:56 PM   #10 (permalink)
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I remember reading about a study (sounds like an urban myth, right? I'm too lazy to look for confirmation) about a year ago.

They took two groups and measured the amount they could bench press.

One group then went on to do a workout for six months that included free weight bench pressing. The second group went on to do a workout for six months that included using a machine for bench pressing.

After six months, the groups had their bench press measured again.

The results showed that the free weight and machine groups had comparable results with what they were using -- the free weight group increased their free weight bench press by about 10%, on average, and the machine group increased their machine bench press by 10%, on average.

However, the machine group's free weight bench press actually went down -- I want to say 20%, but could be wrong about this.

The point is, free weights use stabilizer muscles that a machine won't stress at all. If those stabilizer muscles atrophy, even if the "working" muscles improve, your real strength (as opposed to what you can move on a machine) effectively goes down.
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Old 07-29-2003, 04:04 PM   #11 (permalink)
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I had a trainer tell me that you should try to mix them both in. If you lift 3 days a week, make one of them on the machines, and two on free weights. Probably a good idea. It also means you have more options if all the benches are full at the gym.

If you want to concentrate on a specific area of your body, then the machines are probably your best bet. I'm currently concentrating on my lats and delts, and have integrated the high row machine and the military press machine into my regular workout.
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Old 07-29-2003, 05:43 PM   #12 (permalink)
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machines wont build your physique but in saying that machines do have there place but free weights will always give better and faster results.
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Old 07-29-2003, 07:03 PM   #13 (permalink)
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Basically agree with what has been said.....

Machines will isolate a certain muscle group. Free wieghts bring stabilizer muscles into the picture which is very beneficial. As with most things with weight lifting there is no "BEST." Mixing up the workout and using both is your best bet.

On a side note, Ronan, just because they isolate a certain muscle group doesn't mean they "won't build your physique."
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Old 07-29-2003, 08:45 PM   #14 (permalink)
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Subform's comment on freeweights is exactly correct.
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Old 07-29-2003, 09:12 PM   #15 (permalink)
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basically, you should do free weights, and then machines so that when you're doing the free weights, you can lift your maximal amount as the smaller stabilizing muscles fatigue, and once they're fatigued, the machine will isolate the main muscle group and you can continue to work them to fatigue.

or, you can do the machines first to preexhaust the muscles, and then hit them hard with the free weights so that you can do more lifting before the stabilizers exhaust.

try both ways, see which works better for you.
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Old 07-29-2003, 10:18 PM   #16 (permalink)
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Location: Silicon Valley, CA
Thanks for the feedback. I'm convinced.
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Old 07-29-2003, 11:01 PM   #17 (permalink)
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Location: Vordingborg, Denmark
No problem at all, i think i speak for the others here aswell when i say: We have nothing better to do
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Old 07-30-2003, 08:25 PM   #18 (permalink)
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I have learned that free weights are better from this thread, but I always found machines to be more comfortable. I guess that is why they aren't as good. It seems easier to use a machine than to free weight, because of the stabilizing that you all mentioned.
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Old 07-30-2003, 09:53 PM   #19 (permalink)
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Location: Vordingborg, Denmark
If you feel uncomfortable with freewieghts you should use smaller weights. Atleast untill you feel comfortable with them swinging above your head. (or atleast, feel strong enough to control them)

In the beginning part of your workout you feel like getting stronger Very very fast .. This has been proven wrong.
The reason why you gain strength that fast, is because you learn to control your muscles alot better, end develop a technique for lifting.
So, basicly what im saying is, that you _are_ as strong as what you think you gain. You just learn to control it, and use it better, as you learn to lift correctly.
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Old 08-01-2003, 03:22 PM   #20 (permalink)
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I preffer free weights, but it depends on the exercise. And don't worry about using small weights, most people are checking themselves out in the mirror.
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Old 08-01-2003, 04:29 PM   #21 (permalink)
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The one good thing about machines: if you feel like taking a risk (pushing your limit) and you don't have a spotter, machines are a safer way of doing so.

If I were a rich dude, I'd hire my own personal spotter and never use a machine again.
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Old 08-02-2003, 08:16 PM   #22 (permalink)
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Location: Washington DC
i like to mix freeweights and machines...

machines are good for doing freeweight exercises that you may cheat on and try to use momentum and other muscles... especially preacher curls and other bicep/shoulder exercises. i always laugh when i see someone doing standing up preacher curls that end up looking like some sort awkward michael jackson pelvis thrust...

-alec
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Old 08-05-2003, 09:11 AM   #23 (permalink)
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Let me say this.. the one thing machines are good for is to learn how to be intense. You can be intense as hell on a machine without worrying about hurting yourself from a falling weight.

I find a lot of people who start on free weights never break their timidness (is that a word?).
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Old 08-05-2003, 04:39 PM   #24 (permalink)
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I find that lifting gives you best results when you mix it up and work your muscles with a variety of different exercises. Using both free weights and machines from time to time will keep you from getting bored by varying your workout, and will make you stronger by using your muscles in different ways.

That said, I rely on free weights most of the time -- they work more muscles and they work through a fuller range of motion. I generally use machines as Mael suggested, when I've already maxed out on free weights (ie, use the pec deck after you've already benched as much as you can).
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Old 08-05-2003, 08:06 PM   #25 (permalink)
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Mix it up and use freeweights one week and then use machines the next.
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Old 08-06-2003, 08:10 AM   #26 (permalink)
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Location: Taxachussetts
just my two cents...I agree with most people here that there are some benefits with free-weights that you can't get from machines [i.e. incresased uswe of stabilizer muscles, and work for the core] but I truly believe there is room for both free-weights and machines no matter what level a person is at as there are some benefits from the machines [concentration on the muscle group, safety when trying a new exercise or re-habbing an injury] tat you can benefit from.
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Old 08-06-2003, 11:31 AM   #27 (permalink)
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Machines are good in that you will learn the "feel" of your muscle being worked. It is very easy to have good form with machines, and if you notice, most of the "trainers" at the 24 Hour Fitness type places dont' bother with free weights when they're teaching somebody a workout for the first time.

Free weights are *great*. IMO, there's nothing like the sensation of overhead presses with a dumbbell behind your head, it's awesome being able to see your tri's working while you do your reps. I'm not aware of a machine that lets you get the same experience.

My personal preference is to start with a machine if it's an excercise I haven't done before, or I'm not 100% sure about the proper form to use. I'll also use machines if I'm without my workout partner and have to go it alone.

Put it this way.. pat yourself on the friggin back just for BEING THERE and doing it!
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Old 08-07-2003, 01:17 PM   #28 (permalink)
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What Subform said. Free weights puts more stress on your muscles and gives you a better range of motion.
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Old 08-07-2003, 02:36 PM   #29 (permalink)
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Depending on your fitness goals, machines may be fine for you. If you're looking to stay fit, and are not concerned with getting big, or seeing increases in the amount of weight you can lift, than a circut routine on the machines can be great.

Personally, I believe if you are planning on spending any amount of time in the gym, you should at least add some dumbell routines to your workout. Once you get over the initial intimidation that most people feel in the freeweigt area, I think you'll see why people like them so much...
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Old 08-08-2003, 05:14 AM   #30 (permalink)
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i usually do 2 days machines, and 2 days freeweights.
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Old 08-10-2003, 07:07 PM   #31 (permalink)
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ok well machines are about 5 times safer than using free wieghts . esp heavy lifting.

what your going to want to consider is the fact that your probaly not very muscular since your new at this so use machines for things that are hard, like dips (where you hold 2 bars at waist height then go down and up) and asisted pull ups can be a good idea for a lot of people.
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Old 08-11-2003, 05:59 AM   #32 (permalink)
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Depends on the muscle I want to work out, and in which way. Most of the time though I stick with free weights. My advice though is to start with machines, and when you start to plateau, and stop making gains, then do a complete overhaul and switch to free weights.
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