Free Weights vs Machines

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Exercise Science
Free weights vs machines

by Aditya Mahajan People are confronted with two main choices for exercise tools while training: Free weights include dumbbells, barbells, etc. Machines such as the one used for leg curl, lat pulldown, etc. Well, both these tools have their application and advantages. Everyone has different anatomy and biomechanics. Therefore, each lifter may perform the same exercise slightly differently. The machines move only along the guided path and do not account for the individual variability in the movement patterns. Free weight exercise, on the other hand, lets you modify and adjust the movement to make it feel more natural, easy and effective. The machine-based exercises don’t require much stabilization. Therefore, machine-based exercises do little to improve the strength of the stabilizers and connective tissues. Free weights are better for that as well. Also, it is easy to lift heavier weights in the free-weight exercises and are ideal for improving strength. Machine-based exercises have an advantage that they are easy to learn and perform. Thus, a beginner may find machine-based exercises easier than free-weights. For some exercises, in which the movement is a curvilinear (such as bicep curls, lateral raises, leg extensions, etc.) or parallel to the ground (such as seated rows), the machine-based exercises are a better choice for building muscles as they have a better match of strength and resistance curves. To conclude, one needs to include both machine-based and free-weight exercises in their training plan. While most volume should come from the free-weight exercises in most cases, machine-based exercises should be added to minimize the fatigue and train specific muscles as described before.
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Jyoti Bamhane

good information 👍

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