How often are you using the free weights at your training facility? Free weights can range from dumbbells, barbells, medicine balls, sandbag/odd implements, to kettle bells. Does less than 50% of your workout come from this type of free weight training? If that’s the case, you need to change some things up!
A free weight is any object or weight that is not attached to any other structure such as a barbell or medicine ball. Now that we know what a free weight is, I would like to point out one of the major topics I believe must be brought to attention when talking about their importance and function. A free weight can move freely through 3-dimensional space and therefore requires more stability to function. This freedom forces the recruitment of more muscle fibers to fire to control the weight. Why would you not want to have more muscle fibers firing? The recruitment of more muscle fibers means more growth and strength. That’s what we want! Am I right?
The use of free weights has a direct correlation to the playing field/court/mat/etc. As a former wrestler and current coach I can attest to the major similarities that are shared between training with free weights and wrestling an opponent. It is nearly impossible to mimic an exact wrestling move with a weighted exercise [which is intended to build muscle] but I can tell you with all honesty that dumbbells and barbells are much more beneficial then exercise machines. They close the gap between an exercise and the actual move. Throughout a match you and your opponent are constantly in different positions which cannot be mimicked in the weight room. Training with weight that moves freely allows you to use that functional strength you have developed to be stronger in different positions.
Other then wrestling and other sports such as football, baseball, and soccer, etc; free weights can be beneficial for preparing for everyday activities such as grocery shopping, moving furniture, or something as small as picking up your child’s backpack off the floor while you clean up. All of these tasks require lifting objects that move in 3-dimensional space and injury can be prevented by the use of free weights in your training. A medicine ball slam, barbell bent-over row, or a Zercher squat can all be effective exercises. It is important to note that these types of activities consist of movement and core strength, two things not too apparent in exercises such as the seated chest press or leg extension. Free weights seem to be more useful in expecting the unexpected when it comes to moving and working day in and day out.
The use of machines, on the other hand, can have many different responsibilities. There is one particular responsibility that I believe is misused, and that is to build muscle. Using an exercise machine such as the chest press or leg press for your main lift in a workout is not the best way to achieve your goals of gaining muscle and strength. Although you can gain muscle from these exercises, it is not in your best interest to use them for your main lifts. Like I stated earlier, free weights force you to control resistance within three dimensional space, which in turn forces more muscles to work, granting you more strength and muscle growth. The leg press works in one way, linearly. There is no control involved other then controlling the weight up and down, unlike the squat which requires great core stability as it controls the weight up, down, and side to side.
Now if there is anything I want you to believe in this blog it is not that machines are bad and free weights are good. This is not meant to bash the use of machines so you never touch them again. Personally one of my favorite exercises is the Lat-Pull down machine and I hardly ever get to use it. The use of machines is a great idea if they are implemented into your program correctly, which means, do not focus on the leg press as your main lift in each lower body session. Save it for later when it becomes more useful. Also, cardio machines such as the treadmill, rower, or elliptical can be great things to warm up with before your workout or as a finisher at the end of a workout. Using a pec-dec flye, smith machine, seated shoulder press, or chest press are great accessory lifts at the end of a workout.
Exercise Machines are great for about 5 reasons:
1) Safety- Failing on a chest press is much safer then on a barbell bench press
2) A great way to continue to hit the muscle even during and after fatigue
3) Rehab-Great way to isolate a muscle that needs strengthening due to injury
4) Accessory lifts- They work great as accessory lifts to add to a workout that needs some variety such as a pec-dec flye or seated row
5) Resistance- Using machines such as a tricep pushdown, pec dec flye, seated row, or the leg press work well as the resistance remains the same throughout the movement
I must point out that research is key to using machines the correct way. Do not cheat the form or misuse the equipment. Most resistance machines are used for accessory lifts to supplement your workout, not for replacement. It is important to know the proper time and purpose of an exercise in your workout. Start with free weights and work your way down to machines when you are fatigued. For example, do not attempt the whole weight rack on the pec-dec flye as your main lift. Know this machine’s purpose and importance in your workout. You are taking time out of your schedule to spend it in the gym, take a little more time to understand and learn about what your spending your time doing. “A job worth doing is worth doing WELL.” If you want to give your exercise regimen a half-ass effort, I promise you will receive half-ass results.
A free weight is any object or weight that is not attached to any other structure such as a barbell or medicine ball. Now that we know what a free weight is, I would like to point out one of the major topics I believe must be brought to attention when talking about their importance and function. A free weight can move freely through 3-dimensional space and therefore requires more stability to function. This freedom forces the recruitment of more muscle fibers to fire to control the weight. Why would you not want to have more muscle fibers firing? The recruitment of more muscle fibers means more growth and strength. That’s what we want! Am I right?
The use of free weights has a direct correlation to the playing field/court/mat/etc. As a former wrestler and current coach I can attest to the major similarities that are shared between training with free weights and wrestling an opponent. It is nearly impossible to mimic an exact wrestling move with a weighted exercise [which is intended to build muscle] but I can tell you with all honesty that dumbbells and barbells are much more beneficial then exercise machines. They close the gap between an exercise and the actual move. Throughout a match you and your opponent are constantly in different positions which cannot be mimicked in the weight room. Training with weight that moves freely allows you to use that functional strength you have developed to be stronger in different positions.
Other then wrestling and other sports such as football, baseball, and soccer, etc; free weights can be beneficial for preparing for everyday activities such as grocery shopping, moving furniture, or something as small as picking up your child’s backpack off the floor while you clean up. All of these tasks require lifting objects that move in 3-dimensional space and injury can be prevented by the use of free weights in your training. A medicine ball slam, barbell bent-over row, or a Zercher squat can all be effective exercises. It is important to note that these types of activities consist of movement and core strength, two things not too apparent in exercises such as the seated chest press or leg extension. Free weights seem to be more useful in expecting the unexpected when it comes to moving and working day in and day out.
The use of machines, on the other hand, can have many different responsibilities. There is one particular responsibility that I believe is misused, and that is to build muscle. Using an exercise machine such as the chest press or leg press for your main lift in a workout is not the best way to achieve your goals of gaining muscle and strength. Although you can gain muscle from these exercises, it is not in your best interest to use them for your main lifts. Like I stated earlier, free weights force you to control resistance within three dimensional space, which in turn forces more muscles to work, granting you more strength and muscle growth. The leg press works in one way, linearly. There is no control involved other then controlling the weight up and down, unlike the squat which requires great core stability as it controls the weight up, down, and side to side.
Now if there is anything I want you to believe in this blog it is not that machines are bad and free weights are good. This is not meant to bash the use of machines so you never touch them again. Personally one of my favorite exercises is the Lat-Pull down machine and I hardly ever get to use it. The use of machines is a great idea if they are implemented into your program correctly, which means, do not focus on the leg press as your main lift in each lower body session. Save it for later when it becomes more useful. Also, cardio machines such as the treadmill, rower, or elliptical can be great things to warm up with before your workout or as a finisher at the end of a workout. Using a pec-dec flye, smith machine, seated shoulder press, or chest press are great accessory lifts at the end of a workout.
Exercise Machines are great for about 5 reasons:
1) Safety- Failing on a chest press is much safer then on a barbell bench press
2) A great way to continue to hit the muscle even during and after fatigue
3) Rehab-Great way to isolate a muscle that needs strengthening due to injury
4) Accessory lifts- They work great as accessory lifts to add to a workout that needs some variety such as a pec-dec flye or seated row
5) Resistance- Using machines such as a tricep pushdown, pec dec flye, seated row, or the leg press work well as the resistance remains the same throughout the movement
I must point out that research is key to using machines the correct way. Do not cheat the form or misuse the equipment. Most resistance machines are used for accessory lifts to supplement your workout, not for replacement. It is important to know the proper time and purpose of an exercise in your workout. Start with free weights and work your way down to machines when you are fatigued. For example, do not attempt the whole weight rack on the pec-dec flye as your main lift. Know this machine’s purpose and importance in your workout. You are taking time out of your schedule to spend it in the gym, take a little more time to understand and learn about what your spending your time doing. “A job worth doing is worth doing WELL.” If you want to give your exercise regimen a half-ass effort, I promise you will receive half-ass results.
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