Training FAQ #4: Are free weights superior to machines?

[Animal Rep]

In general, it is much more difficult to stabilize and control barbells and dumbbells and, as such, the work done with these free weights is most conducive to superior muscle growth. That said, machine exercises offer the ability to focus on isolating the targeted muscle group and as such do serve a significant purpose especially when warming up or as a finishing movement. Depending on your goals and your approach to lifting, you may choose to combine each, or emphasize one over the other. If the latter, we're hoping you're talking about free weights.

[krazyassmexican]

real talk here

In general, it is much more difficult to stabilize and control barbells and dumbbells and, as such, the work done with these free weights is most conducive to superior muscle growth. That said, machine exercises offer the ability to focus on isolating the targeted muscle group and as such do serve a significant purpose especially when warming up or as a finishing movement. Depending on your goals and your approach to lifting, you may choose to combine each, or emphasize one over the other. If the latter, we're hoping you're talking about free weights.

[bobbymart]

I use them both they each have there own benefits

[HOLLYWOOD2]

i agree with AR.....for warm ups or to finish off, machines are the way to go....but to build real strength and to put on size its free weights hands down

[bigpunisher]

free weights will help you gain muscle mass faster. machines are good to warm up with or to start out with if you aren't use to doing some of the exercises. It is still good to do machine exercise every few weeks to shock the muscle and mix the work out up.

[THORSHAMMER]

The Only Prolplem I Have Encountered With THe Machines Is That The Weights Can Be Decieving.....you Might Pump Out 250 On The Machine And 200 On Free.......so Which Is Correct? Gotta Bro Who Is A Machine Junkie And Swears By Them, Where As I Swear By The Free Weights..... Raw Iron That Exercises Your Stabilizin Muscle While Really Pushin You...you Can't Bail Out Of A Rep Of Bench With Free Weight Where As With A Machine You Might Give In Abit Early..... Machines I Think Are Good For Certain Things But You Gotta Have Free Iron In YOUR Regimine...........

[HULK X 2]

The Only Prolplem I Have Encountered With THe Machines Is That The Weights Can Be Decieving.....you Might Pump Out 250 On The Machine And 200 On Free.......so Which Is Correct? Gotta Bro Who Is A Machine Junkie And Swears By Them, Where As I Swear By The Free Weights..... Raw Iron That Exercises Your Stabilizin Muscle While Really Pushin You...you Can't Bail Out Of A Rep Of Bench With Free Weight Where As With A Machine You Might Give In Abit Early..... Machines I Think Are Good For Certain Things But You Gotta Have Free Iron In YOUR Regimine...........

No doubt the machines lie a little. Basic knowledge on how pullies work will tell ya that. Machines eliminate the need for a spotter, so you can really try to throw some ridiculous weight if you want. Obviously nothing wrong with free weights though. I like to use both. I don't know if necessarily one or the other is "correct", more just what works for you. I know a guy who use's a machine primarily, and the dude is pretty impressive.

[simpleguy]

fuck guys my gym is so rusty and I don't have any of those fancy machines you got there... just lots of dumbbels, plates, and also some cables and the bench press... that's about all ... but I like it like this... old-school, that is

[RED DOG]

for most exercises im gonna say yeah free weights kick ass....cus you have to keep more balanced your using intercoastal muscles more to stay stable so you target more fibres and reach more growth as compared to a machine which keeps control for you, though for some exercises machines can be very usefull in maintaing the strictest possible form...so its really up to your personal preference,,,,,just dont let the machines rule your workouts or youll never go large
only diff i can see is that i use machines for bench and shit when im goin heavy with no spotters....limits decapitation and stuff

[zatch]

they each have their own advantages...the Smith machine for example...if your benching all you have to do is push the weight up, its on sliders so you dont have to stabilize the bar. you can put all your strength into gettin your reps. free weights build your core, build your stabilizer muscles....i dont know which is "better", but i feel both should be used in your workouts. shock the muscles, keep em guessing, build muscle

[Shawn J]

Everyone knows that the free weight exercises recruit more stabilizer muscles. Thus making it more difficult to complete the exercise. This is tested every time I bench on the Smith and try to do the same weight on a standard bench. Great way to stay humble!!!

[H Bomb]

For mass and density, free weights. For isolation and safety, machines. I hate the smith machine for squats and military presses. It doesn't feel natural and seems to bother my joints. Hammer Strength equipment is excellent if you don't have a spotter their machines feel the closest to a free weight movement as you can get. I also think the smith machine is abused too much. I've seen people actually doing deadlifts on the damn thing! Give me a break! People stack the thing thinking they are bad ass, when the bar by itself only weighs 15 by itself! For the big three, unless you have an injury that just won't allow it, stick to the bar.

[hayden_28]

free weights will help you gain muscle mass faster. machines are good to warm up with or to start out with if you aren't use to doing some of the exercises. It is still good to do machine exercise every few weeks to shock the muscle and mix the work out up.

100% agree

[Liquid]

In my opinion,
i don't use machines because i feel like i just started bodybuilding..
i would say is good for womens or for starters who can't hold the free weights well.

guys you wana get big? go back to the old-skool stuff

[Adrian Andras]

I can't stand machines, they just feel so unnatural to me.

[Carpe Diem P.T]

There is so much talk about the stabiliser muscles yet i would be interested to see if many people here actually know where they are, and how much growth is jeapordised through supportive machines. The word 'stabilisers' is thrown about so much like the word 'core'. Everyone reads so much about it and love to talk about it but really know very little.

[BeachPirate1976]

Plus with the machines, you are limited to some of the exercises you can do, most machines it's just one exercise per.

I go to a local place, & it's about half machines & half free weights. I like 'em both, but prefer the free weights.

[Polish Prince]

free weights are deffinately better. you have to use all of your muscle fibers to balance out the weight. however machines are good for burning out with less worry of injury and can give you some different angles to help stimulate the muscle. i reccomend using both but favoring the free weights!

[pain4life]

At my home gym I use barbells, dumbbells, plates, and my body weight to complete all my exercises. I tend to also stick with the free weights at the gym except when completing additional back and leg exercises after Squats and Deadlifts.

[FitinBoise]

Free Weights are better than machines hands down for building muscle mass and strength. Machines are good for rehab and maybe a change of pace every now and then.