The 8.5 Precautions You Need To Take Before Using Fixed-Path Machines – Free Weights Vs. Machines Part 3

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Last week we talked a bit about cases were it might be ok to use machines instead of free weights.  But even in those limited circumstances, you have to take some precautions to prevent injury and to maximize the effectiveness of your workout:

pic: Don't Be Stupid - use machines as they were intended

The 8.5 Precautions You Need To Take Before Using Fixed-Path Machines

1.  Be absolutely sure you can’t find a free weight alternative. Most of the time, with some advance research, you can find a better way to work the desired muscles by using a free-weight exercise.  Note well:  “free weights” includes dumbbells, kettlebells, and medicine balls too!
2.  Be absolutely sure you can’t find a cable alternative. Same as above.
3. Always take the time to try different seat heights, and other ergonomic settings to get the best range of motion; then (more…)

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Last week I outlined the argument in favor of free weights over machines.  But is that the end of the story?  No way.  There are some advantages to machines in some cases.  I’ll go into details momentarily but first let’s dispel some myths about who should use machines…

Cases Where You Might Hear Machines Are Better, But Where No Evidence Exists

You might hear pseudo-experts pontificate about who should/shouldn’t use machines.  For example, I often hear people tell me that the following groups of people “should” use machines instead of free weights:

• older people
• children
• fat people
• women
• newbies to lifting

Hogwash!  There is no scientific evidence to support such claims.

So When Are Machines Ok?

That said, there are a few cases where machines are acceptable (or, in some cases, even preferred).   Machines usually (and I do mean usually, as in “not always”!) have these advantages: (more…)

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Continue reading about Part 2 – Machines Suck! Or Do they? – Free Weights Vs. Machines

This is the first article in a 4-part series on using lifting machines.  This is part one and next week I’ll share part 2, then part 3.  And then in part 4, I’ll share what the science says about all this.

You’ve heard me, and many other online fitness guys, really blast the use of fixed-path machines.  And for good reason – I stand solidly behind the premise that free-weights are better than fixed-path machines in almost every case.  That’s why I use free weights for the majority of my muscle building programs.

But, like any rule or scientific study, there are exceptions.

First off note that I’m using the phrase “fixed-path machine”.  What does this mean?

Well, for one it does NOT mean the newer cable machines.  The newest cable machines don’t require a fixed path – you can move however you want and the cable simply provides the connection to the resistance.  (I could make the argument that cable exercises are in fact the best bang-for-the-buck possible, but that would be another article…)

I categorize fixed-path machines into two buckets:

a)       Selectorized – Machines where there is a stack of weights built into the machine and you select the weight with a pin (see picture).  In these, the bars are connected to the apparatus and usually both arms or legs move together (non-independent).  For example, the old-school Universal Machines, the early Nautilus machines, most of the Body Solid line, some of the Cybex line, etc.  Usually all these machines are in their own section at the gym and most involve sitting.

b)       Plate Loaded – Weight machines where you manually load free-weight plates onto a machine that still follows a fixed path; these are fake free weights, and just because you are loading 45 pound plates onto it doesn’t mean you are doing free weights!  For example the Smith Machine, leg press machines, many of the Cybex line.  One improvement these often have over the Selectorized machines is that each limb moves independently (at least for upper body exercises – see picture). These are usually integrated into the free-weight section of your gym.

Keep in mind though, that there are so many different “machines” out there, and every generation of machine is better than the first.  It’s really hard to do a direct comparison, but I’ll try anyway since you are a LeanLifter (smile).

Why Free Weights

Let’s start with a summary on why free-weights are generally better than machines: (more…)

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Continue reading about Machines Suck! Or Do they? – Free Weights Vs. Machines Part 1 of 4