A quick trip to your local
gym will reveal that most of the patrons
are using machines, rather than free weights
(dumbbells, barbells, squat rack, etc.).
But then look again: these are the same
people that appear either skinny and frail,
or grossly overweight.
This can hardly be considered a debate
at all: free weights are drastically
superior to cable machines in almost
every situation. Granted, machines may
have their place in a workout, since
some variation may be needed or injury
may prevent you from using free weights
in some cases.
Regardless, barbells and dumbbells
should be the basis of your workout
routine. Avoid the pec deck, the cable
crossovers, and turn off that Bowflex
commercial. Instead, head right on over
to the squat rack and start lifting
some free weights.
Why are free weights so much better?
Simple: they stimulate more muscle.
Consider the difference between a standard
barbell squat and a smith machine squat.
Using the barbell, you are stimulating
not only your quads and hamstrings,
but also your glutes, calves, lower
back, shins, traps, etc. You are forced
to not only lift the weight but also
to stabilize it and stay standing. Now
that’s a lot of muscle being stressed!
Using the smith machine, you’ve
taken away the stabilization element.
You can now lean back against the bar
and slide up, removing much of the stress
place on your back, calves, and much
more. Believe it or not, these other
stabilizing muscles can also be very
important to an injury-free, successful
muscle building routine.
As an example of how free weight and
machines should be used in harmony,
take a look at the following chest/shoulders/triceps
workout:
Free Weight: Bench Press x 2 sets
Free Weight: Dips
x 2 sets
Machine: Cable
Crossover Fly x 2 sets
Machine: Smith
Machine Shoulder Press x 2 sets
Free Weight: Front
Lateral Raises x 1 set
Free Weight: Side
Lateral Raises x 1 set
Free Weight: Overhead
Tricep Press x 1 set
Machine: Cable
Tricep Pressdown x 1 set
Free Weight: Tricep
Kickback x 1 set