Should I change from machines to free weights?

Question:

Hey, Doug! Whenever I’ve gone to the gym to do high interval training, I usually lift (three of the six days per week). I’m in pretty nice shape (15″ toned biceps, 42″ chest), but I want to take it to the next level. For the last 5 years, I’ve used machines, and they seem to have worked very well. That is, up until now. Is there a point where you can “max out” or should I switch to the more traditional free weights?

Answer:

Great job committing to a regular training plan and sticking to it, and congrats on seeing results in the form of increases in strength and muscle mass.

Before I get directly into your question, I’d like to get in to why I prefer free weights over machines by starting with a question of my own..

When moving an object or your own body in real life, is it on a fixed axis where all you have to do is apply force?

The answer is no–you have to use coordination and balance along with your overall strength in order to perform real life movements.

Machine movements have very little in common with real life movements like picking things up, bending down, lifting stuff over your head, etc. Not only does this type of training not train balance and coordination, but it renders your stabilizer muscles, tendons, and ligaments useless because the axis of the machine is acting in place of these stabilizers.

Imagine for a moment learning to walk as a child. You must go through the steps of the learning process–standing up, taking a step, falling over, trying again, etc. etc..

Now imagine this..

Instead of learning to walk in real life, (which is difficult) you are restricted to using four machines to build up your leg muscles so that you will be strong enough to walk. With one machine, you have to extend your knee, with another machine, you flex your knee , with another machine you extend at the hip, and with the final machine you flex at the hip. You could add resistance (instead of gravity) so that you could build strength in your leg muscles.

What’s going to happen when you take the machine away and try to walk?

You guessed it..

You’re going to fall flat on your face.

Sure, you have built up “strength” in your main leg muscles, but your stabilizers are extremely weak and, more importantly, you don’t have the coordination to carry out such a complex task.

The same principle applies to your strength training.

I’ve read some articles that do a great job explaining the importance of using free weights in much more detail (unfortunately I don’t have them with me), but what I can tell you is it important to be able to move your own bodyweight and other weights without the security of a fixed axis. Using free weights forces you to actually develop the coordination and balance that you need in order to carry over in to the real world movements.

Isn’t that just as important if not more important than training purely for aesthetic purposes? If not, it should be, in my humble opinion.

Also by using free weights, your tendons, ligaments, and stabilizer muscles will develop properly, which will allow you to lift more weight, which will get you stronger and prevent injury, which will actually allow you to develop more muscle and to “look the part”.

So go out and start learning some basic free weight movements like squats, deadlifts, lunges, pushups, pullups, and rows. You’ll likely have to begin with lighter weights than you do on your machines until you develop the coordination and appropriate stabilizers to execute these movements safely with more weight–this can be tough to swallow at first, but it will be worth it in the long run. Leave your pride at the door!

To answer your question more directly, in addition to being healthier you’ll definitely have more room to grow in mastering the use of free weights–especially when you’ve implemented an optimal strength or muscle building program.

I hope this helps. As always, questions and comments are encouraged on the blog!

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