Weight training machines versus free weights?

Question

I've been hitting the gym two to three times a week for about an hour and a half per visit for the past three months. I do cardio for about half an hour and the rest of my time on machines. I don't do free weights because I don't have a spotter and frankly, feel a tad foolish surrounded by all these muscle bound, heavy duty lifters. Right now my goal is to gain upper body mass so I "pyramid" the weights with 18-24 reps in my first set, 12-18 on my second (with more weight) and 8-12 on my third (with even more weight). Since I'm a sweat-soaked mess at the end of my workout, I must be doing something right ... right? And I can definitely see improvement!

But I'm wondering what I'm missing by not working with free weights. Should I stick with the machines for now and move to free weights after I've gained a bit more mass? Or should I just wander over and jump into free weights?

Any advice is appreciated!

Answer 1

Free weights make your body use the "stabilizer" muscles more in addition to the muscle you're working on. For example, benching on a chest machine may only allow movement in an arc. That is fine and it isolates the muscle. Benching on a free weight machine allows movement in all directions, from left to right, up, down, etc. This requires other muscles to kick in to help stabilize your movement. Whether or not that is better, I don't honestly know. But there's no reason not to try it. You may even prefer it.

You know, I used to be that skinny guy lifting around all those muscle bound, heavy duty lifters. What you forget about them is this:
-They already know you don't lift as much as them, so they could care less to snicker at you, plus they're too busy lifting.
-Most of them started off smaller than you and appreciate your efforts you're making right now.

I've been lifting on and off for years, through injuries and wellness, and have asked for a spotter ALL THE TIME! You know how many times I was told "no" in over ten years? Once. I finally got over 300 and used a spotter today too. Don't be shy, we're more than happy to help.

Answer 2

If you're looking to gain mass, free weights should be the staple of your workout routine. All the best mass building execise are free weight exercises. Also free weights make your muscles work in a different way as you recruit stabilizer muscles to balance the weight.

If you're still pretty new to working out and want to gain mass my advice is to go out and buy a FLEX magazine and/or use this msg board http://forum.bodybuilding.com/ Find a routine you like and start getting big. Mind you it sounds like your routine has been working out well for you, so congrats on that.


The only exercize you really need a spotter is for bench pressing and even then most guys dont use one. I never do because I work out alone and would rather not ask. Mind you, there has been the occasional failure where I have to scoot the weight down to my hips, sit up and then put the barbell on the floor (a little embarrasing but at same time noone really cares).

And as far as the meatheads in the weight room go, you'll find that noone really cares about what other people are doing in there (well, unless you're doing some really weird stuff someone might notice you). But once you're in there for a while you'll get use to it and it won't bother you anymore... I promise.

Answer 3

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Answer 4

If you really are looking to put on mass. You should definitely be lifting free weights. The reason is that when you life free weights you use your stablizers muscles and complete a more compound movement. Also when you do freeweights you can rip up your muscle fibers more so than machines which can limit the optimal movement of a specific exercise.

Also, if you are trying to gain mass, I would recommend trying low reps with as heavy of weight as possible. Don't be afraid to ask for a spot. Remember what the goal is when trying to get big, ripping up those muscles. Doing high repetitions and low reps simply fatigues the muscle. Of course it will still grow but not as fast as with heavier weights.

Get in there and hit it hard and heavy, you will be thankful.