Some arguments are meant to be constant banter between those who preach and those who are critical. Much the same as the question, “Which came first, the chicken or the egg?” the question of whether or not free weights are better than machines and vice versa is one that never truly comes to a solid conclusion. There are those who maintain that the only way to grow is from training with heavy free weight and there are those who make safety a priority and put an emphasis on machine work. However you look at it, free weights and machines should have a place within your training program and what will separate their effectiveness for you is your approach to both. Let’s take a look at what each has to offer and how you can incorporate both training ideologies into your own training.
What Free Weights have to offer . . .
Biomechanically speaking, free weights will offer you the best natural range of motion possible as there are no restrictions put upon your body. You can enjoy the feeling of moving freely through which ever plane you choose to move through and your flexibility or lack thereof will shine through. Also free weights allow for multi-joint movements, such as the dead lift, which creates more of a taxing stimulus that your body has to respond to by getting bigger and stronger. The nice thing about free weights is that you can never out grow them or get too strong for them. You can always find more weight to use so the only limit you have is the limit to your own strength.
What Machines have to offer . . .
Machines have a place in any routine as they offer movements that allow you to isolate a particular muscle group if it needs extra attention. Many times a bodybuilder will identify a specific muscle group that needs to be brought up or one that needs more detail, and often times that’s when they will head to the machines. With the equipment that is available now in most gyms, you can unilaterally train a muscle group, change the angle in which you are hitting it, increase or decrease the weight in smaller increments and take advantage of being in a fixed position eliminating any wasted energy during the exercise. A greater sense of the mind-muscle connection may also be easier to come by when using a machine due to the specificity of machines.
Conclusion
So to answer the question, which is best I’m going to go with both are. In my opinion you should make free weight movements the basis of your workouts to build that solid foundation of muscle. Heavy free weights build muscle without a doubt, and chances are that’s how you built the majority of the muscle you currently have. Once you’ve hit it hard with the free weights, go over to your chosen machine to really finish off the muscle and fight for that detail every bodybuilder is chasing. That being said, you can still build muscle using machines, I just wouldn’t make it the first option for maximal growth. Now here’s the key to making both work as effectively as possible; use each while training under the guidelines of Max-OT. If you do this then I guarantee results no matter how many machines you use during your workout or how many plates you are loading on the bar. Hit the muscle heavy and hard, with unparalleled intensity for 4-6 perfect reps then move on to the next exercise. The results will be astounding and the only question you will be left with is, “Why haven’t I been training like this my whole life?”
So stop debating which works best and just get to work!
