How much better are free weights than machines

MrNuked

How big an advantage is there to using free weights over machines?

What I think:
They exercise more muscles, which probably stimulates testosterone production better, they improve technique, they allow speed training, they allow you to work your muscles to a greater extent (I guess being able to slightly change the movement during a set allows you to push the main muscles a good bit harder).

So this is a pain for those of us taking a serious approach to weight training, who don't have a training partner.

Guvnor

There is no comparison. However plate loaded machines have their place and are especially good for shoulders and uni lateral pulldowns plus for bench pull only if you do not have the correct bench for real bench pulls. 45 degree leg presses plate loaded are good as are low cable rows either plate loaded or stack. Lat pull downs with a stack do not compare to proper plate loaded ones where you feel the full weight and get no benefit from the pulley set up. Cable crossover machines are good for bicep and tricep work and allow you to avoid stressing the elbows.

Where do you train? It should be possible to get a training partner or at the very least a spot on your heavy sets, never be afraid to ask for a spot even if the chap looks like a pr1ck or is big as more often than not guys are more than happy to help out where they can.

hth

MrNuked

Train in BuzzFit in Rathgar. I haven't seen anybody spotting for someone there. The heaviest dumb-bells are only 15kg too, which isn't much good for a lot of exercises.
Also, the machines don't have particularly heavy weights on them. I'm only just started training a month ago, after an 18 month gap, so I'm not exceptionally strong or anything, but I can lift all the weights on all the leg machines...25 to 30 times in the case of two of them.
Are there any other gyms in or near Rathgar? (I have no transport.) What are the best gyms for weight training in the city centre? (around the Christchurch area, preferably.)

Naos

Another reason why Free weighs are better than Machine. They help u develop better co-ordination between brain and muscles(excuse the poor science on this) . Basically good for the nervous system. I cant explain what it is but I know its better, just sorta think about it. Develops co-ordination. nuf said

Guvnor

15kg db's suggests it's a bit of a powder puff palace. My advice get out of there quick. I train in a co-op style member only club where you only get in after being put forward by two members and approved by the committee but it is without a doubt the best gym I've ever been in. Guys benching 120kgs is common, squatting 170kg is nothing nor is deadlifting 200kgs. Great place.

As for gyms in town near cchurch then join powerhouse on the top of dominick street. Near enough and a decent place.

If your training is balls2thewall style the gains will be immense after only one week in the new place I'm feeling the pain (good) and look forward to getting some good strength gains plus size.

MrNuked

Can you use that gym without signing up for an extended period?
Roughly how much is it?

Guvnor

Yes you pay a joining fee and then pay weekly so if you ain't there for a week you do not pay.

kazzer

Hi MrNuked,

I would suggest using mainly free weights in your training program. However, i believe that there are certain 'machines' that have distinct advantages, and for this reason you may want to consider including them periodically in your routine.

I would recommend the following:-

Lat Pulldown - A compound exercise for the back (and more) that you cannot mimic with a barbell

Leg Extension - Isolates the quadriceps, and allows a peak contraction of that muscle

Calf Raise - Again it allows for a peak contraction of the calves

Pec Dec - Isolates the pecs, and places the stress on your upper arms, as opposed to your wrists/hands (ie. stress on your wrists/hands may cause you to end the set prematurely)


Another reason to use a machine is the safety factor, that is sometimes you can be more confident pushing yourself to failure on a machine without the fear of injuring yourself.


In essence, only use a machine if it offers an advantage over a barbell or dumbell. Otherwise stick to the metal!


Hope this helps, good luck with your training.

damnyanks

There is also LA Fitness or something like that in Rathgar / Darty (Near the trinity halls) I was a member of buzz fitness when I was about 16 / 17. The weights werent heavy enough for me back then and I'm not a big guy

MrNuked

damnyanks wrote:

There is also LA Fitness or something like that in Rathgar / Darty (Near the trinity halls) I was a member of buzz fitness when I was about 16 / 17. The weights werent heavy enough for me back then and I'm not a big guy

I'm guessing you are referring to the dumbells and the abductor machines if you're not big and were 16/17.
Went to LA fitness today because Buzzfit is closed for a week. The dumbells there only go up to 35kg, which isn't much more useful for low-volume training. The machines have the same weights on them. There is no squat rack...only a smith machine. I was uncomfortable in it too. very strange to feel underr-dressed in a gym. Wanted to do the 10 day special offer membership, but they had given away the last one of those this morning! Was lucky they let me train for free for today only.

damnyanks

Ahh ok just know there is a gym there now. Used to play squash in the place as a kid (Squash Ireland!!!)

I remember the dumbells being very very very small and the bench machine as well

MrNuked

36 kg is not very very very small for a dumbell. Plenty of gyms don't go higher than that. Westwood's heaviest ones are 35kg.
(or are you talking about buzzfit? 15kg is way too light for most people alright).

logic1

MrNuked wrote:

Westwood's heaviest ones are 35kg.

36kg.

.logic.

GreeBo

Mear wrote:

Another reason why Free weighs are better than Machine. They help u develop better co-ordination between brain and muscles(excuse the poor science on this) . Basically good for the nervous system. I cant explain what it is but I know its better, just sorta think about it. Develops co-ordination. nuf said

Yeah, you are forced to keep the weight in balance which develops the other (usually smaller) muscles.
With a machine you are usually isolating one specific muscle, free weights use the combination of muscles required for the movement in a stressful situation.

tribulus

Total fitness in clarehall is good. Probably out of the way for most people but if not it's worth a try . PLenty of benches, squat racks and plate loaded machines leg press, t-bar, hack squat + dumbbells go up to 65kg