why are free weights better than machines

[mxim]

why are free weights better at building musvle than machines? for example,how is a squat better than a leg press? i would think a machine isolates the muscle better.

[getswoll]

The answer to your second question is that a free weight squat activates a higher percentage of muscle fibers per muscle group and a free weight squat requires the use of the posterior chain. In essence you are recruiting more muscles and more fiber, which in turn leads to more overall strength, etc...

The answer to your first question is not so simple. It would be incorrect to generalize and say that all free weight movements are better than all machines. However it is true that machines limit motion and add mechanical advantage. There are some muscles that are difficult to train due to gym restrictions and personal ability without machines. Machines also can add variety to train the different points of flexion for a muscle and help keep a person from getting burned out. That being said, I believe free weights offer more benifits and should be the staple of any workout. If your gym allows athletic lifts and powerlifts, then you can virtually train every aspect of your body. You will find that isolation is not always what you want in your training program (at least depending on your goals).

Hope this helps some.

Pax,
GS

[KCSMAN]

I AGREE THE RANGE OF MOTION IS BETTER WITH FREE WEIGHTS HAVING TO USE THE STABLIZER MUSCLES. MACHINES ARE IN A FIXED MOTION..

Originally Posted by getswoll

The answer to your second question is that a free weight squat activates a higher percentage of muscle fibers per muscle group and a free weight squat requires the use of the posterior chain. In essence you are recruiting more muscles and more fiber, which in turn leads to more overall strength, etc...

The answer to your first question is not so simple. It would be incorrect to generalize and say that all free weight movements are better than all machines. However it is true that machines limit motion and add mechanical advantage. There are some muscles that are difficult to train due to gym restrictions and personal ability without machines. Machines also can add variety to train the different points of flexion for a muscle and help keep a person from getting burned out. That being said, I believe free weights offer more benifits and should be the staple of any workout. If your gym allows athletic lifts and powerlifts, then you can virtually train every aspect of your body. You will find that isolation is not always what you want in your training program (at least depending on your goals).

Hope this helps some.

Pax,
GS

[Grizzly]

I have to take issue with the assertion that isolating muscles provides a benefit. I shouldn't even need to make the point since even Flex pounds home the compound movement usage. But, I'll tell you what, you do leg curls and leg extensions(isolation exercises) and I'll squat and then we'll see who has better legs.

[Madcow2]

Originally Posted by Grizzly

I have to take issue with the assertion that isolating muscles provides a benefit. I shouldn't even need to make the point since even Flex pounds home the compound movement usage. But, I'll tell you what, you do leg curls and leg extensions(isolation exercises) and I'll squat and then we'll see who has better legs.

Dead on. Isolation is not a benefit. The most result producing exercises apply the most weight to the overall system and force that system to work through a range of motion - most notably squating/pulling(dead/olympic lifts)/benching/rowing. If isolation really worked, after 20 years of doing every variation of bicept exercise and combination in the mirror the noodlearms would have eventually locked into the magic one. They still have skinny arms no matter how hard they work. Squat, pull, and press hard - you're arms will grow without anything else. Throw in some basic barbell curls if you insist on maximizing them.

A free weight exercise is like an absolutely customized machine. You work against gravity in specific form according to your body's own physics. Throwing yourself on a fixed joint system - you work against a machine built for the general masses. On top of that the fixed nature eliminates the need to coordinate or stabalize the weight and there are large benefits accrued from this.

[Grizzly]

Damn, I think I like you. You've only got 4 posts, but the three of them I've noticed in the last few minutes have all been very good. Welcome aboard, dude!

[Madcow2]

Originally Posted by Grizzly

Damn, I think I like you. You've only got 4 posts, but the three of them I've noticed in the last few minutes have all been very good. Welcome aboard, dude!

Thanks man. I used to post intermittently here a few years ago but just reregistered. I am the king of linking to the stickies here though. The depth of knowledge on this board is really impressive. Anyway, I'm off to break out my Jane Fonda workout tape and do some burn-out sets of tricept kickbacks, but I look forward to seeing you around the board afterward (couldn't resist - makes one picture the vintage 80's Reebock aerobic hightops in your choice of red, white or black and flourescent leg warmers).