No matter what gym you enter you will be bombarded with large bulky weight machines - but are they actually any good when it comes to building muscle?
Starting Point
They're safe and easy to use, anyone can jump on a machine, read the instructions, pick a weight and bash out some sets, but this doesn't necessarily mean that they are good - especially when it comes to building muscle. They may be a good starting point if you have never lifted weights before and you're training by yourself, since they are safer - but as time moves on, you need progress away from these machines.
Locked In
The main problem with using machines is this: they lock your body into a single movement, allowing you to work the muscle at one angle. Many people believe that this is a good thing and when it comes to muscle-building, they still belief it's essential to their training - but is it?
When it comes to building more muscle, it's crucial to understand that you will benefit more from training movements, rather than specific muscles because movement training will allow you to cover more muscles and generate more force, as well as work your core every step of the way. When you lift weight on a machine, your concentration isn't the same as if you were using free-weights; machines will turn you lazy when it comes to training.
Dumbbell training is an excellent form of free-weight training as it will generate strength balance - targeting each side of your body, as long as your technique is correct.
Multi-joint Moves
If you want to develop a body that's stronger and injury free, start to think about multi-joint and multi-directional training. When you start free-weight training, approach it with caution though, because all your supporting muscle groups won't be used to the strain of lifting if you have always done your weight training on machines. Remember though, you will not be able to lift the same on free-weights as you did on the machine when you first start.
Core-tastic
Perfect technique and the intensity of the contraction are always going to be more important than how heavy you can lift so start light and build it up gradually.
Once you get into the habit of lifting weights away from the machine you notice quickly start to notice the benefit, especially with your core, since any standing move will require you to constantly switch on your core by using muscles to stabilise the move.
So the next time you're in a gym don't sit down and lock yourself into a piece of equipment to do a move your body isn't designed to do. Get on your fit and get those joints moving - you'll be amazed at the difference it will make.
