Beginners often prefer exercise machines, because it is easy to figure out how they work, and it is almost impossible to get injured during the exercise. And some amateur athletes, on the contrary, work only with a barbell, pray for basic strength exercises and do not even approach the "machines".
At the same time, both exercise equipment and free weights can provide an excellent incentive for muscle growth and increased strength. The main thing is to use them correctly, in accordance with your goals and capabilities.
What is the difference between exercises on simulators and movements with free weights
The simulators are designed in such a way that you perform movement along a strictly defined trajectory. You can shorten the range or take on less weight, but you won't be able to deviate much from this path.
By training with free weights, you can change the trajectory of the projectile. But at the same time, they have to strain much more to maintain it, as well as keep their balance. This kind of work helps G. Haff. Roundtable Discussion Machines Versus Free Weights / Strength and Conditioning Journal to improve the sense of balance and intermuscular coordination — the ability of the nervous system to tense and relax different groups of muscles in time so that they effectively complete the task.
In general, exercises on simulators and working with free weights differ in several ways:
- Easy to learn. It is much easier to practice on simulators , because you do not need to master the technique, train the body to move along an optimal trajectory and eliminate the limitations that prevent it from doing so. For example, not every beginner can immediately sit down correctly with a barbell in full range or keep his balance in lunges with dumbbells. Everyone can handle the simulators.
- The ability to isolate muscles. On the simulator, you can pump a specific muscle group without using the rest. When working with free weights, this will not work.
- Injury risk. One review noted M. E. Haugen, F. T. Vårvik, S. Larsen. Effect of free‑weight vs. machine‑based strength training on maximal strength, hypertrophy and jump performance — a systematic review and meta‑analysis / BMC Sports Science, Medicine and Rehabilitation that working on simulators is much less likely to cause damage than exercising with free weights. Injury can happen both from incorrect execution technique, and because a person drops a barbell or dumbbell on himself.
- Transfer of training. You can pump up huge quadriceps on the simulator, but it will not help to squat with large weights on your back. Yes, the hips will be ready for such a test, but the rest of the muscles needed for this exercise are not, and you will fold in half, barely removing the heavy barbell from the racks. Therefore, if a person wants not just to build up muscles, but to act better in sports or in life, it is worth preferring M. E. Haugen, F. T. Vårvik, S. Larsen. Effect of free‑weight vs. machine‑based strength training on maximal strength, hypertrophy and jump performance — a systematic review and meta‑analysis / BMC Sports Science, Medicine and Rehabilitation exercises with free weights. In addition, they can be easily modified to copy the target movements. For example, perform them in an explosive manner, make passes with dumbbells or kettlebells, work half the range.
Who should choose exercise equipment, and who should choose free weights
There are situations in which it is preferable to choose one thing.
Use free weights if:
- You are planning to compete in powerlifting or weightlifting competitions. And also to become stronger in order to improve performance in other sports, martial arts or professions related to physical activity. At the same time, it is worth focusing on strength exercises that copy your main activity.
- You don't have much time for training. Since barbell and dumbbell exercises load more muscle groups and provide significant stress, you will be able to properly load your muscles faster with them.
- You have been working out on simulators for a long time, and your muscles have stopped growing. When the body adapts to stress, muscle growth can stop. By choosing free weights, you will provide stress to the body, which can re-start the growth of muscle fibers.
Exercise equipment should be preferred if:
- It's your first time coming to the gym, you don't know what to do, and you don't use the services of a coach. With the help of simulators, you will be able to quickly master several exercises and perform them without the risk of injury.
- You have health problems and some restrictions. For example, you are recovering from an injury or surgery, suffering from lower back or neck pain. In this case, the simulators will help you circumvent your limitations and safely pump the rest of your muscles. Although in the presence of diseases, it is worth practicing under the supervision of a rehabilitation coach.
If your main goal in the gym is to get pumped up and look cool, and you don't lift anything heavier than a bag of groceries, leave your prejudices and use all the equipment that is there.
A systematic review of 13 studies found M. E. Haugen, F. T. Vårvik, S. Larsen. Effect of free‑weight vs. machine‑based strength training on maximal strength, hypertrophy and jump performance — a systematic review and meta‑analysis / BMC Sports Science, Medicine and Rehabilitation that both free weights and exercise equipment are equally good at helping to build muscles and increase strength. And in the end we did M. E. Haugen, F. T. Vårvik, S. Larsen. Effect of free‑weight vs. machine‑based strength training on maximal strength, hypertrophy and jump performance — a systematic review and meta‑analysis / BMC Sports Science, Medicine and Rehabilitation the conclusion is that for maximum results it is better to combine both options in your workouts.
How to combine working on simulators and exercises with free weights
Here is one strategy worth trying:
- After warming up, perform one or two heavy basic exercises with free weights on the target muscle groups. On the day of pumping the lower body, try squats with a barbell on your back or chest, deadlift, lunges with dumbbells or kettlebells. When you swing your chest, you do a bench press with a barbell or dumbbells, and to work out your back, you do a tilt pull—up, pull—ups with weight.
- Do exercises on simulators to "finish off" tired target muscles. For the legs, this is a leg press in the simulator, flexion and extension of the legs while sitting. For the chest— there is a reduction of the arms on the butterfly simulator, a bench press in the hummer, a reduction in the crossover, and for the back — a thrust to the chest and abdomen on the block simulator.
You can start training according to this scheme, and then change it to any other, focusing on your needs and characteristics.
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