Free Weight vs Machines

When you go into the gym there are free weight, machines that use free weights, and then there are machines that use a variety of methods for weight such as a stack, pressure, or your own body weight. It is important that you know the differences between each of them. Here is a overview of the differences. To optimize your workout and get the largest benefit, you should utilize a combination of all types.

FREE WEIGHTS

Free weights is defined as anything that is a barbell, dumbell, or plate.
Barbell- a bar that has weights attached to each side.
Dumbell- hand weights ranging from 2 1/2 up to 150 lbs.
Plate- Weights that can be placed on a bar, machine, or alone.
Penny- 2 1/2 lbs
Nickel -5 lbs
Dime - 10 lbs
Quarter - 25 lbs
Thirtyfive - 35 lbs
Plate - 45 lbs

When using Plates it is important to load and unload evenly and the largest plate used should always go on the bar first.
If you fail to obey what I just said you greatly increase your risk for injury and accidents.

1.) Free weights will get the fastest results in terms of building muscle. That is why you will primarly see those seeking muscle using free weights.

2.) Free weights will also help you gain balance, and control. You have nothing helping you with form and must rely on your own muscles to provide stability. This will also allow you to increase your strength.

3.) You have the ability to change and add variations to a particular exercise and get different angles to get different muscles that you may not be able to get on a machine. Often times you can work different muscles equally in the same set.

4.) If you are doing super sets, free weights allow for easier mobility between exercises.

5.) Can be dangerous if you are not careful. There are no directions, it is up to you and/or your trainer to know how to use free weights. If you are not careful your risk to injury can be extremely high.

6. Often times you will need a partner or spotter to help you.

MACHINES WITH STACKS OR FREE WEIGHTS

1.) Machines with stacks primarly allow you to focus on building your form. If you sit on the machine as directed it will force you to have proper form. You don't have to use as many muscles for stability.

2.) They can also help you build muscle, but not at the same rate as free weights. They are ideal for building definition through repetition.

3.) They are perfect for those that are just starting out in the gym. It is impossible to do something wrong and the risk to injury is minimal as long as you follow the directions that are always printed.

4.) You will almost never need a partner or spotter. The machine is designed to do it for you.

5.) You can only work one muscle group at a time. There is always a primary and then a secondary. They will never be equal on the same machine. Unless the machines are right next to each other, super sets are difficult.

MACHINES WITH RESISTANCE, PRESSURE ETC

These are pretty much the same as the machines with a stack or free weights except for one primary difference.

1.) They assist you with the exercise. My personal belief is that these types of machines should only be used by beginners that have minimal strength.

2.) They can increase your confidence level if you are not accostumed to the gym.

CABLES

Cables can have some of the same benefits as free weight and machines. My only real concern with cables is to make sure that if you are using a bar verify that it is not too heavy when the weight pin is removed. The bar used can fall and cause injury if it is too heavy.

EVERYTHING ELSE

There are so many different machines, contraptions, etc that are on the market. To try to explain the differences would be impossible. Just use common sense and be sure to follow the directions. They are there to make sure you receive the optimal benefit with minimal risk for injury.