DIY ISOMETRIC CHAIN

Before you start reading this, remember that age, injuries, disabilities all need to be accounted for.

 Over the years, I’ve shared a lot of advice with clients, ranging from how to establish effective training habits, determining the right amount of protein intake, to optimizing strength training programs using techniques like progressive overload. But the tip I consider the most valuable for anyone interested in building strength and muscle is this: opt for free weights over machines when you’re at the gym. Here’s why I strongly advocate for free weights.

Distinguishing Free Weights and Machines:

Before diving into the benefits of free weights, let’s clarify the difference between free weights and machines. Free weights encompass items like barbells, dumbbells, and kettlebells, which allow you to move with a high degree of freedom during exercises. On the other hand, machines refer to pieces of equipment like the leg press, smith machine, or bench press machine, which are designed to guide your movement and often have mechanisms for adjusting resistance.

Why Free Weights Are Superior:

1. Freedom of Movement: Free weights offer a greater range of motion and allow you to move in any plane, enabling more natural and functional movement patterns. Machines, in contrast, restrict your range of motion and lock you into a fixed movement pattern.

2. Engaging More Muscles: When using free weights, your stabilizer muscles come into play as they work harder to maintain balance and control the weight. This means that you’re actively engaging a broader range of muscles during exercises.

3. Learning Balance and Coordination: Free weights inherently promote balance, coordination, and control. Whether you’re aiming to build muscle or strength, working with free weights teaches you to control the weight from start to finish. This has a direct carryover to functional movements in daily life, like pushing or pulling.

4. Muscle Activation: Free weights result in better muscle fiber activation, as they allow for more natural movement patterns. You work muscles, joints, and bones more effectively, learning how to engage muscles correctly.

5. Unilateral Training: Dumbbells and kettlebells are excellent for unilateral training, where you work each side of your body independently. This helps iron out any potential muscular imbalances and enhances stability.

6. Versatility: Free weights open up a vast library of exercises. You can incorporate them into strength and conditioning routines, cardio workouts, and maximal strength training. Exercises like pulls, rows, and presses become more natural using free weights, mimicking everyday movements.

Barbells vs. Dumbbells:

If you’re pondering the choice between barbells and dumbbells, it’s worth noting that barbells are exceptional for developing maximal strength and power. They allow you to progressively add weight, and this can be more challenging with dumbbells due to forearm strength and grip limitations. Barbells are especially useful for technical lifts like those found in Olympic weightlifting (cleans, snatches, jerks) or for one-rep max strength testing.

Accessibility and Suitability:

Free weights, whether dumbbells, kettlebells, or barbells, can be used both at the gym and at home. They are more accessible and less intimidating, making them suitable for beginners new to weightlifting or those who prefer home workouts.

Machines: Pros and Cons:

While machines have their place in the gym, they come with their own set of advantages and disadvantages.

Pros:

• Safety: Machines are often seen as safer for beginners, as they guide your movements and reduce the risk of improper form.

• Isolation Exercises: Machines excel at isolation exercises, where you want to target specific muscle groups with precision.

• Support: Machines can be beneficial when muscles are fatigued and need support to maintain proper form.

Cons:

• Limited Movement: Machines restrict your range of motion and can create fixed movement patterns that are less functional for daily activities.

• Muscle Activation: Some muscles don’t activate as effectively during machine-based workouts, which can limit overall muscle engagement.

• Availability: In busy gyms, machines can be in high demand, making them less accessible during peak hours.

In Conclusion:

In summary, the best advice I can give for those looking to build functional strength and muscle is to prioritize free weights. They offer a wide range of benefits, including enhanced freedom of movement, muscle engagement, balance, and coordination. However, it’s essential to consult a personal trainer or gym staff if you’re new to gym equipment, and always exercise safely, regardless of whether you choose machines or free weights.

If you’re interested in functional training, consider trying a kettlebell complex. This type of workout combines various exercises into a flow-like sequence, engaging major muscle groups and stabilizers while providing cardio benefits. A 4-move kettlebell leg workout is a fantastic example of this approach, targeting the quads and glutes without relying on machines.