Free Weights Versus Machines

Free weights and machines are the two main methods most people use for gaining muscle
mass, but which one is better? There is some debate about which of these training aids
maximally impacts your muscle mass. Most seasoned experts agree that there is value to
some degree in both methods, so the question becomes: Which one will suit your
individual needs the best?
The examination below of the advantages and disadvantages of free weights and
machines will help you decide which of them will best fulfill your goals.

MACHINES

The first thing you see when you walk into a gym is row upon row of complicated
looking machines. This heavy emphasis on machinery has a lot to do with the clientele of
the gym rather than its effectiveness. Much of the gym population is made up of new
users most of who wont stick to working out regularly. Machinery is appealing to these
new users because it offers them a way to exercise in safety. More new users will replace
them when they decide to quit (sadly, as they often do), and the cycle continues.

Machines always come with idiot-proof instructions to help people avoid injury. This
means that even the most inexperienced lifter can adjust them to find a safe, comfortable,
body position from which to exercise. The way most machines are built makes it difficult
to do the exercises improperly, and the sense of mastery new users get from this can be
enough to start them on the road to becoming a great lifter!

For more experienced machine users, the versatility and the flexibility machines offer are
what make them great. Simply put, they offer resistance in areas of the body that would
otherwise be unsafe or difficult to exercise. Some machines offer ways to imitate the
motions of some sports, which is advantageous if you play golf and want to improve your
swing!

FREE WEIGHTS

One of the biggest advantages of using free weights, or dumbbells, is that you can use
them to great effect in compound exercises. This means that even though you might be
targeting a specific large muscle, several smaller muscles will be worked simultaneously
as synergists. Free weights are efficient in this way, because exercising multiple muscles
at once will save you time on your core routine.

For serious lifters, free weights offer more flexibility and are less restrictive than
machines. Once substantial muscle mass is built, your ability will exceed the weight
limits of the machine. The weights on most machines go up in increments of 5 or 10. Free
weights allow you to add weight in smaller 1lb quantities - which will reduce your risk of
injury, and over time steadily increase your muscle mass.

Many free weight advocates enjoy using them more than machines because they add
another dimension of control. By changing the angles of weights, different muscles can
be isolated which adds to the versatility and variability of the exercises.

After examining the redeeming features of free weights and machines, it is easy to see
value in both. For those just starting out, machines get you into good habits, but for
experienced lifters looking to increase muscle mass, free weights seem to be more
effective. Dr. Edward Laskowski, a physical medicine and rehabilitation specialist from
the Mayo Clinic states Free weights simulate real-life lifting situations and promote
whole-body stabilization when used correctly [1].