Free vs. Machine Again

Even a simple Dip can be taken to extremes by adding free weight

Now even though I am content with our recent machine purchase (from the “Make Time For Fitness” posts), I am still a firm believer in free weights over machines.  According to Dr. Fred Hatfield (in his book “Power”), there is a list of reasons by DR. Pat O’Shea of Oregon State that explains the negatives of solely training with machines.

 

Dr. Pat O’Shea stated the following: 

1.       No machine can provide full range of multiple joint movements as closely as free weights. 

2.       Motor skill engrams aren’t established with machines as well as with free weights.                

3.       The carry-over value of free-weight training is superior to that provided by machine training. 

4.       Machine training won’t help you to develop a high level of fluid, dynamic full-range athletic strength. 

5.       The body is a homogeneous unit that engages in ballistic movements, particularly those generated by strong hip thrust. 

6.       Machine training doesn’t provide for training variety and variability. 

7.       Machines do not permit the mind and body to develop in synchronization. 

8.       Machine training does not stress the psycho-endocrine systems

9.       Machine training does not provide for positive training experience. 

10.   Machines don’t provide for continuous long-term motivation. 

Let motivation come from within and never let anyone tell you that something can't be done.

Most of the good doctor’s list simply states that the nature of movement with free weights is much less restricted and therefore more natural than machines of any type.  Your nervous system will notice this even if you do not.  It is also easier to mimic sport movements and allows for near limitless applications of overload.  If certain movements are mastered and overloaded, it is possible to display greater functional strength and this is usually beneficial in all sports.  As far as motivation is concerned, I still do not agree with the Dr. O’Shea.   

I believe some of us would have positive training experiences and be motivated (long-term) with whatever was made available to us.  If we only had machines and/or body weight exercises then we would push those boundaries to the limit.  I believe that motivation comes from within and it should not be confused with the impact of environmental factors.

Ultimately, we all succeed or fail in our fitness endeavors due to our own strengths and limitations.  The key is not to give up and learn from your mistakes.  If you give up easily, there is nothing anyone can do for you.  

If you are a pitbull then don’t forget that the definition of insanity is doing the same thing again and again, expecting a different outcome.  You must analyze your results and make corrections.

Put yourself out there.  Start off small or go big, but just go.  Only you can make the decision to change.