FitBuff.com's Total Mind and Body Fitness Blog » BodyBuilding

Free Weights vs Machines: A Comparison

FitBuff Brandon — Sat, 28 Nov 2009 12:52:03 +0000

Introduction
As you peruse through websites on the Internet, you’ll lose count of the number of ‘health experts’ suggesting a whole set of exercises in training that will help you achieve objective a, b and c by the use of free weights or machines.

The truth is that everyone’s body is so different that the results can vary which is why these so-called tried & tested methods don’t work. So, when it comes to doing any kind of training, it’s important to start with the basics while putting together a personalized routine that will suit your specific needs. Everyone’s different… right?

Weight training for dummies… anyone?

So in order to understand the type of strength training implements to use, let’s briefly discuss the differences between the two.

Free Weights Vs. Weight Machines: Differences
Possibly the biggest difference between these two from the user’s point-of-view is the risk of injury if not used carefully. This is why machines are recommended for beginners!

So your next question might be… why? (Not unless you’re one of these veteran gym rats… he he)

Weight machines use gravity as their primary source of resistance but only some exercises while using free weights employ the same. Another important difference is that while using machines, one can only use the machine to perform specific fixed movements but with free weights the possibilities are endless for every muscle group. Interestingly, free weights are considered superior to weight machines, as the user in the case of the former do not stick to a fixed movement while in use (like machines) requiring more effort from the individual’s muscles.

So, most trainers recommend free weights over machines for several reasons, unless there is a safety risk involved.

Free Weights Vs. Machines: Pros & Cons
So, which of these two options are better?

The honest answer to this question is ‘it depends’.

As mentioned earlier, most of our bodies and circumstances are different, so the answer to that question cannot be a generalized one but has to be approached on a case-by-case basis.

Let me illustrate with a couple of examples:
Case #1: Beginners
Now, if you’re a beginner… and you want to work out with weights… using dumbbells will require you to have a ‘spotter’ every time you work out. And why this is important is because you might injure yourself if the exercise is not done correctly. Hence, machines are recommended for beginners.

Case #2: If you’re recovering from an injury
If you’ve just had an exercise-related injury, it won’t be too smart to get back to free weights, as the chances of you aggravating that injury are far greater while using dumbbells than machines.

Case #3: Working out at Home
However, if you’ve decided to work out at home, using machines might not be such a good idea as they take up a lot of space. In this case, dumbbells work out much better as they’re portable and save space as well.

Case #4: Short of time
In the case when you are running short of time, it is advisable to use machines as you can save time, as the movement is easy to execute… and you can move on to the next machine.

So you see that working out with machines or free weights have their advantages or disadvantages in particular cases, but the bottom line is that both machines and free weights are equally useful in workouts, although the serious trainer still goes with free weights. It just depends on what you need…

In Closing
What really matters though is to know what you’re working towards, and then accordingly use either a combination of machines and dumbbells or one of them to meet your goals. Other people’s advice or recommendations don’t matter, unless it is from a recommended fitness expert. Yes, I mean the guys who’ve written ‘Weight training for dummies’.

Steroid Use in Sports…HIGH SCHOOL Sports

FitBuff Brandon — Tue, 04 Sep 2007 15:19:53 +0000

Steroid use in sports has been under the spotlight more than ever recently. From Barry Bonds' record-breaking home run to Chris Benoit's alleged use of steroids before killing himself and his family, it's clear that the media is trying to vilify steroids, as well they should.

But, is the message getting through to young, impressionable kids? Or, do they see past the side effects, only focusing in on the giant muscles and remarkable achievements of allegedly juiced-up athletes?

It seems to be the latter. I had no idea steroid use was an issue in high school athletes, but two states certainly think so.

Starting this year, Texas and Florida will begin mandatory testing for a percentage of all their student athletes, male and female.

New Jersey started the trend last year and is helping Texas and Florida set up their own programs. New Jersey will be releasing the results of last year's tests of 500 students on September 12.

One can only assume that at least a few of their students tested positive for steroid use, considering they are helping Texas and Florida set up these relatively costly ($3 million) and intrusive programs.

"Even before we get to the subject of testing, we have to lead coaches and others to admit we have a steroid problem with our kids. Despite the evidence, some are in denial," said Hooton, whose son played high school baseball.

Scary, isn't it? Did you have any idea that steroid use in sports extended all the way down to grade school?

Total Mind and Body Fitness Blog Carnival #13

FitBuff Brandon — Mon, 03 Sep 2007 13:00:53 +0000

Monday is Blog Carnivals Day. A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here.

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

Brain Power

Alvaro Fernandez presents Brain Fitness Program 2.0, MindFit, and much more on Brain Training posted at SharpBrains, saying, "Review and commentary on several New York Times articles related to "brain training""

Tristan presents Creating a Winning Mindset With Hypnosis posted at The Synergy Institute, saying, "In this article, Clinical Hypnotherapist, Steve G. Jones, explains how to create a winning mindset with the tools of hypnosis."

Dating

John Hill presents How to Attract Love posted at Attracting People.com.

Exercise

seanjames presents Building Muscle: How is it really done? posted at Practical Jokes, Blogging Tips, Adsense, Insurance and Phew!!, saying, "This is a free article I found on the net. I like it and would like to share it to fellow health buffs…"

Andrew Edgington presents What is the Future for Bodybuilders? (Part 1) posted at Mick.

John Hill presents The Best Way To Burn Fat posted at Universe Of Success.

John Hill presents Consistency Builds Big Arms posted at Big-Arms.com.

John presents Calf Training Tips For Real Growth posted at Muscular-Fitness.

Paul Piotrowski presents Microaction as a Success Tool posted at Self Help Wisdom . com.

Zoe Anderson presents Pilates Words, Terms, and Glossary posted at thinkpilates.com, saying, "Pilates terms that will help you integrate with ease into a pilates based form of exercise. Also included are ways to get started with pilates. Enjoy!"

Cindy Posey presents Limited on Space: Try this Mini-Workout | Go Workout Mom posted at Go Workout Mom, saying, "With a jump rope or not, you can fit in a quality workout in any space. Limited on space and time, this workout with make the most of both!"

Grooming

Aparna presents Beauty and Personality Grooming: Homemade packs for darkened necks posted at Beauty and Personality Grooming.

Nutrition

Kara-Leah Masina presents Is unconscious fear making it hard for you to lose weight? posted at K-L Masina, saying, "Weight loss is about so much more than will-power – it's essentially all about what's going on in the mind and in the emotions. Unlock those issues and the weight will melt away."

Toni presents Good mornings with Lemon Water posted at Wifely Steps, saying, "A glass of warm lemon water is a great way to start your day — it's cleansing, zesty and super healthy!"

Talia Mana presents What's the difference between overeating and bingeing? posted at Centre for Emotional Well-Being, saying, "Guidelines to help you identify when overeating becomes bingeing or binge eating disorder."

Curtis Penner presents How I Used Food To Beat Depression posted at Be Fit And Strong, saying, "Sitting in the waiting room of my family doctor – waiting for a routine check-up, a poster on the wall scared me half to death. It readâ€¦"

Lynda Lippin presents Eat Less & Lose More-Why Counting Bites Works posted at Pilates & Reiki In Paradise Blog.

Shaheen Lakhan presents The Cigarette Century and Beyond posted at GNIF Brain Blogger.

Clara Myers presents 10 Step Guide To Looking Old Before Your Time posted at Face Natural, saying, "This is a bit tongue-in-cheek, but true."

Tiffany Smith-Ramirez presents Lose Weight posted at Balanced Ideas For Health, Happiness, & Weight Loss, saying, "You've been dieting and losing weight… out of nowhere you lose momentum… how do you jump back on the horse? Read this blog entry about maintaining your momentum."

Weight Master presents Reason why calorie-restrictive diets are unhealthy… posted at Weight Master.

Work

edithyeung presents Disempowering Phrases Successful People Never Say posted at Edith Yeung.Com: Dream. Think. Act..

Tupelo Kenyon presents Integrity Through Self-Reliance posted at Tupelo Kenyon, saying, "When you live your life as if the whisperings from your soul really matter, you are living life in your own way, on your own terms, based on your own realizations on what is right . . . what is good . . . and what is true for you. You are tuned into your own station. The signal you are receiving and the message you are broadcasting with the story of your life are both on the same frequency. You are joyfully and gratefully choosing your favorites from the buffet of life. (Enjoy soothing instrumental music as you read plus songs with lyrics related to each article â€“ all free.)"

Cade Krueger presents Filling The Hole In Your Life With More Than Just A Business posted at Write To Right.

CA presents Hey, where are the bugs anyway? posted at Atlantic Canada's Small Business Blog, saying, "am sure whether you manufacture software or goods or provide services, you will have come across the above scenario at least once (if not more) in your career. But what is quality a function of anyway? I got two words for you â€“Value and Culture. These are the foundations upon which depend the success or failure of your business."

Be sure to tune in every Monday for the next Total Mind and Body Fitness Blog Carnival, and if you want to submit your own article for inclusion, click here before midnight (eastern time) on Sunday.

Daddy, Where Do Muscles Come From?

FitBuff Brandon — Thu, 09 Aug 2007 23:27:43 +0000

Well Jimmy, when a Mommy loves a Daddy… oh wait, you said muscles!

When you workout, instead of building muscle, you are actually tearing muscle. That's why rest is so important. You don't build muscle in the gym, you build muscle in between training sessions.

After your workout, you body begins repairing the micro trauma you created in your muscle tissue. What's the main ingredient in this rebuilding process — the hammer and nails of it all? Human growth hormone.

You've probably heard that term used negatively in the sports world alongside words like "juicing" and steroids, but that's only the artificial form of HGH. Everyone's body produces it's own supply of HGH, but some athletes inject more of the hormone into their bodies using outside sources to speed up their recovery and improve their performance. Unfortunately, this can be both dangerous and career-ending if they are caught cheating.

Now, back to us natural lifters. The human growth hormone uses a variety of resources, including body fat, to rebuild the torn muscles, making them bigger and stronger than before. This is one of the reasons why fat isn't always a bad thing. You need certain amounts of fat for several processes and functions to keep your body running at an optimal level.

The rebuilding process is a slow and small one, but it occurs every time you perform an intense workout. Over time, several of these small additions of muscle mass begin to increase your metabolism.

Why? Because one pound of muscle burns 30-50 more calories per day than one pound of fat. That means with no additional work on your part, your body is burning more calories just to "feed" those bulging biceps of yours.

Are you starting to see why strength training is such an important part of burning fat? Drudging along on a StairMaster for an hour just isn't going to cut it, if you want to make dramatic changes to your body.

You get out what you put in, so go pick up those dumbbells!

Want the ultimate combo of burning fat and building muscle? Incorporate HIIT into your regimen, and watch the fat melt away, while your muscles begin to bulge!

How to Perform a Squat with Perfect Form Video Demonstration

FitBuff Brandon — Thu, 09 Aug 2007 15:24:06 +0000

The squat is easily one of, if not the best exercise you can do. If you were stranded on a desert island and could only take one exercise with you, it should be the squat.

It works nearly every muscle in your body, from your abs to your calves, and everything in between. The key, as with any exercise, is to perform the move with perfect form, both to increase the benefits of the exercise and to lower the risk of injury.

Even some of the most seasoned workout veterans are guilty of having less-than-perfect form. There is one key point in the following video that many people forget when squatting.

Men's Health leading workout trainer, Craig Ballantyne, shows you exactly how to perform the perfect squat in this short video:

Quality Over Quantity and Intensity Over Frequency

FitBuff Brandon — Wed, 08 Aug 2007 20:10:33 +0000

Good news for those having a hard time fitting gym sessions into their hectic work weeks: A new study in the Journal of Strength and Conditioning Research says your training intensity is more important than your training frequency.

The researchers based their finding on the results of two separate groups. One group trained three times a week, completing 2 sets of 10 reps for 9 different exercises. My calculator tells me that "works out" to 54 total sets for the week.

The other group only trained twice a week, but completed 3 sets of 10 reps for 9 different exercises per session. Thanks to the genius and planning of the scientists, that also comes out to 54 total sets for the week.

The guinea pigs continued their respective regimens for six weeks. Surprisingly, both groups gained nearly identical amounts of lean muscle, while similarly increasing their maximum bench press and squat amounts.

What does this mean for you? Even if you can only get to the gym twice a week, as long as you can give it everything you've got, your intensity will keep you improving just as fast as the "gym rats" who sleepwalk their way through mundane workouts 5 times a week.

How often do you train, and how would you rate your training intensity on a scale of 1-10 (10 being gut-busting, balls-to-the-wall intense)?

Body Transformers: YOU Could Be the Star

FitBuff Brandon — Fri, 20 Jul 2007 15:40:15 +0000

With all of the hype and buzz surrounding the rebirth of the Transformers, you've undoubtedly seen the movie or at least the commercials by now. Everyone watches in awe as these seemingly normal cars, trucks, and motorcycles transform into magnificent and complex machines. Well, YOU can do the same thing. Even if you're currently a "wide load" 18-wheeler, you can transform your body into a fat-burning, head-turning machine.

Body Transformers will be a 3 part series that teaches you the best and most efficient ways to:

Burn Fat Fast – If you're currently overweight and would like to shed some flab fast, then this part is for you. We'll tell you the absolute best way to melt the fat away, but this isn't an infomercial. So, be prepared to work hard, knowing that you are using the best fat-burning techniques possible!
Build Machine-Like Muscle – If you've been skinny and scrawny your whole life no matter how many weights you lifted, Part 2 is for you. We'll tell you why your current plan and workout aren't working and what you need to do to finally start packing some meat on those bones!
Burn Fat WHILE You Build Muscle – Some say doing these two at the same time is impossible — those people don't know much about exercise or nutrition. We'll give you a perfect combination of both to transform your body into a fat-burning, muscle-building machine.

So, when does all of this start? Next Monday. That gives you one week to get in your last lazy, tv-watching days before you completely transform your body and amaze your family and friends. Or, for the more disciplined and anxious individuals, you can spend your week oiling up the joints and dusting off the gym shoes to prep your body for its upcoming transformation.

Be here next Monday, and bring your will and desire to transform your body!

Pick Up More Dumbbells to Pick Up More Chicks

FitBuff Brandon — Fri, 13 Jul 2007 16:12:30 +0000

It works, according to studies out of UCLA. Analyzing data from nearly 800 college students taking part in six studies over a 4 year period, the researchers found that girls were more likely to have a one-night-stand with muscular men. But, it's not all good news for the bulky and brawny — the study also revealed that when it comes time to settle down and pick a long-term mate, women prefer a more average build, assuming that the man is more romantic and faithful.

Turns out, they may be right, because the study also showed that muscular men were more likely to have sex with a woman who already had a boyfriend or husband. The logical reasoning behind this would be the macho man feels he can defend himself if her scrawny boy-toy comes home early. Possibly because of all these "extra" options, muscle-men were found to have twice as much sex as mortal humans.

One professor sums it up well, in a way only an intelligent researcher could: "Certainly, the study confirms what I believe are people's suspicions: that men who are more fit and more muscular are indeed seen as more attractive."

The good news for the skinny rails out there, you don't have to become the Incredible Hulk to get her attention. According to women, you only have to be "more muscular than average." This is one time when the growing waistlines of America could work in your favor!

So, if better health, longer life, more energy, and less stress aren't enough to get you to the gym, maybe the possibility of more sex is? Whatever it takes to motivate you, I say go for it!

We're not sure if that's John's primary motivation, but he certainly seems to be trying to build a "more muscular than average" body…

Total Mind and Body Fitness Carnival #5

FitBuff Brandon — Mon, 09 Jul 2007 14:35:10 +0000

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

Brain Power

Shaheen Lakhan presents Metrosexuality: A Personality Disorder? posted at GNIF Brain Blogger.
Bill Urell presents How Many Of These 10 Crazy Making Ideas Affect You? posted at Addiction Recovery Basics.

Exercise

Conan Stevens presents 7 Foot Muscleman Photos July 2007 posted at Tall Actor Website.
Christopher Warden presents "The Tipping Point" to Healthy Living posted at Integral Concepts of Personal Training.

Nutrition

Jo presents 12 tips to eat out without blowing it posted at myweightlossforlife.com.
Ross presents Here is my single biggest #1 tip – cut out sugar! posted at Energise Blog: Natural Health & Alkaline Diet.

Stress

Chris presents How to get a Social Life posted at How to have more social success.
Samir presents How Balanced is My Life? posted at Develop & Grow.

Be sure to tune in every Monday for the next Total Mind and Body Fitness Blog Carnival, and if you want to submit your own article for inclusion, click here before midnight (eastern time) on Sunday.

Total Mind and Body Fitness Blog Carnival #4

FitBuff Brandon — Mon, 02 Jul 2007 22:12:52 +0000

Monday is Blog Carnivals Day (see the FAQ for a detailed breakdown of FitBuff.com's posting schedule). A Blog Carnival is basically a collection of articles or blog posts, all relating to a similar subject, that are gathered together for your viewing pleasure. You can quickly and conveniently see a list of Article Titles and click on the ones that interest you to read the full post. Blog carnivals are a great way to see a wide variety of ideas and opinions on a similar subject. To see a list of all previous posts in the Blog Carnivals category, click here.

Want to see your article or blog post featured in the FitBuff.com Total Mind and Body Fitness Blog Carnival? Click here to submit yours now.

WOW! We received a record 30+ submissions this week, and all but a few made the cut. Thank you to the regular authors who continue to submit great articles, as well as the newcomers who bring even more wealth and knowledge to the Carnival every week!

Brain Power

Shaheen Lakhan presents Working Out Your Brain posted at GNIF Brain Blogger.
Michael Scanlon presents Five foods for your brain posted at Brain Health.
Karen Halls presents Alcoholism Disease – Is there a Biological and Physiological Basis to Alcoholism? posted at Addiction Recovery Blog.
Mark30 presents Brain Health posted at Business Opportunity.
Arin Vahanian presents Stick to your purpose – and improve the world too! posted at Super State.
GP presents Lessons in Mental Management posted at Fish Creek House – INNside Innkeeping.

Exercise

Leorita Seneres-Velasquez presents Are you Obese? posted at Diet Matters.
John presents Fitness Tips posted at Muscular-Fitness.
Riversider presents Richard Runs for the Ribble posted at Save The Ribble.
bobbarama presents A real gym-dandy experience posted at bobbarama.com.
Shaheen Lakhan presents Yoga increases GABA levels in brain posted at GNIF Brain Blogger.
Ruby presents How to Lose Weight and Keep it Off posted at Advice and Rants.
Aparna presents Kapalabhati Pranayam posted at Beauty & Personality Grooming.
Tupelo Kenyon presents 5 Tibetan Rites – Easy Yoga for Busy People posted at Tupelo Kenyon.
Jason Cockfield presents Higher Endeavors – The 90% Rule posted at Higher Endeavors.

Grooming

Tracee Sioux presents "Clean" Bikini Line posted at Blog Fabulous.

Be sure to tune in every Monday for the next Total Mind and Body Fitness Blog Carnival, and if you want to submit your own article for inclusion, click here before midnight (eastern time) on Sunday.

FitBuff.com's Total Mind and Body Fitness Blog » BodyBuilding

Free Weights vs Machines: A Comparison

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Steroid Use in Sports…HIGH SCHOOL Sports

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Total Mind and Body Fitness Blog Carnival #13

Brain Power

Dating

Exercise

Grooming

Nutrition

Work

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Daddy, Where Do Muscles Come From?

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How to Perform a Squat with Perfect Form Video Demonstration

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Quality Over Quantity and Intensity Over Frequency

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Body Transformers: YOU Could Be the Star

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Pick Up More Dumbbells to Pick Up More Chicks

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Work

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