Machines Or Free Weights - Part 2

FREE WEIGHTS

Pros

Can perform more movement patterns and less restrictive than a machine
Less expensive and don’t need a gym
Use more than one muscle group
Very versatile; allows the athlete to move through a variation of movement

Cons

They can be intimidating for beginners
You must use correct technique and form or risk injury
Must lift with a spotter when lifting heavier weights
It is very difficult to isolate one muscle group for rehabilitation
You can rely on momentum of the weight which reduces the benefits and increases risk of injury

Before writing off free weights or machines, you may want to incorporate both into your program to get the best of both worlds and play the pros of one against the disadvantages of the other. The ultimate goal is to improve your own lean muscle mass and increase your strength. Don’t get caught into believing that one is better than the other in all circumstances. Use both!

Resources:

SteadyStrength: Is it Better to use machines or free weights

http://steadystrength.com/is-it-better-to-use-machines-or-free-weights/

MuscleMag: 5 Machines that are better muscle-builders than free weights

http://www.musclemag.com/muscle-building/5-machines-that-are-better-muscle-builders-than-free-weights/#.UycpYPldWSo

ACE Fitness: When strength training, is it better to use machines or free weight

http://www.acefitness.org/acefit/healthy-living-article/60/68/when-strength-training-is-it-better-to-use/

Bet Contreras: Machines vs free weights

http://bretcontreras.com/machines-vs-free-weights-more-research-is-needed/

Military: Should I use free weights or machines

http://www.military.com/military-fitness/weight-training/should-i-use-free-weights-or-machines

Universit of Illinois: Free Weight Vs Resistance Machines