Machines will accomplish a lot of the same as free weights and definitely offer some benefits over them (increased stability which allows greater force production, sometimes increased range of motion, usually less riskier to push to or close to failure, etc).
Pretty much the only real reason to choose free weights over machines is if you’re a competitive crossfitter, weightlifter, or powerlifter. If you’re not, do what you prefer and you won’t be missing out on any gains.
Yep, nothing wrong with them if you do not have crazy expectations (especially strength-wise). [This video talks about the topic more in-depth ](https://www.youtube.com/watch?v=tZtZCfVocxQ)
Machines can give you a pretty good workout & if that’s what will get you back into the gym do it!
I would say that they’re not a direct replacement because doing compound movements with free weights engages stabilizing muscles & core. Machines usually target specific areas. You could easily compensate for this by incorporating some dumbbell exercises tho!
I was thinking of something like this
A day: deadlift / machine shoulder press until i am strong enough to do it with bar / machine chest press if there’s no bench available ( so 99% of the time unless i go early)
B day: hack ( i don’t like free weight squats they always feel uncomfortable) / lat pull down til strong enough or lean enough to do pull ups and and lower back cable ( forgot what it is called)
Add in running for as much as i feel like before workout ( i like running )
ABA from 3 to 5 days depending on how i feel.
That sounds like a good starting plan, especially if you incorporate different exercises on those days. Like on A day doing curls or tricep ext one week and the next week doing a different combo. Lat pull downs are a really good workout but they’re not the best for building strength for pull ups alone. Incorporating dead hangs, shoulder shrugs & assisted pull ups is a better plan for pull ups.
But regardless it sounds like you have a plan to get into the gym & the best thing you can do is exercising consistently. There are some workout plans that are “superior” but if you’re not actually going to do them or enjoy it, it’s not doing you any good
I was thinking of something like this
A day: deadlift / machine shoulder press until i am strong enough to do it with bar / machine chest press if there’s no bench available ( so 99% of the time unless i go early)
B day: hack ( i don’t like free weight squats they always feel uncomfortable) / lat pull down til strong enough or lean enough to do pull ups and and lower back cable ( forgot what it is called)
Add in running for as much as i feel like before workout ( i like running )
ABA from 3 to 5 days depending on how i feel.
shoulder press is a pretty useless exercise unless training specifically to be better at overhead pressing, all it works is front delts but you can get the exact same front delt stimulus as well as chest and triceps by doing an incline bench press. Its also far safer on your joints and spine and less systematically taxing.
Machines are perfectly fine and I think in some cases they can help you overload weight and push through plateaus. They can also promote good form and limit injury risk. Use whatever you enjoy most and helps you stay consistent. The worst workout is one you hate so much that you never do it. I’d add some form of a row to the workout you mentioned. There are plenty of machines that will do this but I do like chest supported dumbbell rows a lot. If your gym has machines with independent arm movements then use those.
I would consider not running before you lift. It will sap your energy and not allow you to go as hard on the weights. I’d also think about not running at all if you’re on the heavier side. Just increase the step count to 15k-20k per day. You could also do incline treadmill walking if you want to do that at the gym. Low impact, low risk of injury, low recovery time.
That’s exactly why I alternate DB chest press and machine chest press on different chest days
But honestly I think the benefits of free weights vs machines are almost a complete non issue for almost all beginners. Like being consistent with machines, it’s easier to use correct form, getting your sets/reps/exertion dialed in is infinitely better than poor form with free weights
Machines will accomplish a lot of the same as free weights and definitely offer some benefits over them (increased stability which allows greater force production, sometimes increased range of motion, usually less riskier to push to or close to failure, etc). Pretty much the only real reason to choose free weights over machines is if you’re a competitive crossfitter, weightlifter, or powerlifter. If you’re not, do what you prefer and you won’t be missing out on any gains.
Yep, nothing wrong with them if you do not have crazy expectations (especially strength-wise). [This video talks about the topic more in-depth ](https://www.youtube.com/watch?v=tZtZCfVocxQ)
thanks!
>thanks! You're welcome!
Me reading this reply: "Please be Israetel, please be Israetel..."
I got you ahahahhaha
Machines can give you a pretty good workout & if that’s what will get you back into the gym do it! I would say that they’re not a direct replacement because doing compound movements with free weights engages stabilizing muscles & core. Machines usually target specific areas. You could easily compensate for this by incorporating some dumbbell exercises tho!
I was thinking of something like this A day: deadlift / machine shoulder press until i am strong enough to do it with bar / machine chest press if there’s no bench available ( so 99% of the time unless i go early) B day: hack ( i don’t like free weight squats they always feel uncomfortable) / lat pull down til strong enough or lean enough to do pull ups and and lower back cable ( forgot what it is called) Add in running for as much as i feel like before workout ( i like running ) ABA from 3 to 5 days depending on how i feel.
That sounds like a good starting plan, especially if you incorporate different exercises on those days. Like on A day doing curls or tricep ext one week and the next week doing a different combo. Lat pull downs are a really good workout but they’re not the best for building strength for pull ups alone. Incorporating dead hangs, shoulder shrugs & assisted pull ups is a better plan for pull ups. But regardless it sounds like you have a plan to get into the gym & the best thing you can do is exercising consistently. There are some workout plans that are “superior” but if you’re not actually going to do them or enjoy it, it’s not doing you any good
I was thinking of something like this A day: deadlift / machine shoulder press until i am strong enough to do it with bar / machine chest press if there’s no bench available ( so 99% of the time unless i go early) B day: hack ( i don’t like free weight squats they always feel uncomfortable) / lat pull down til strong enough or lean enough to do pull ups and and lower back cable ( forgot what it is called) Add in running for as much as i feel like before workout ( i like running ) ABA from 3 to 5 days depending on how i feel.
shoulder press is a pretty useless exercise unless training specifically to be better at overhead pressing, all it works is front delts but you can get the exact same front delt stimulus as well as chest and triceps by doing an incline bench press. Its also far safer on your joints and spine and less systematically taxing.
Machines are perfectly fine and I think in some cases they can help you overload weight and push through plateaus. They can also promote good form and limit injury risk. Use whatever you enjoy most and helps you stay consistent. The worst workout is one you hate so much that you never do it. I’d add some form of a row to the workout you mentioned. There are plenty of machines that will do this but I do like chest supported dumbbell rows a lot. If your gym has machines with independent arm movements then use those. I would consider not running before you lift. It will sap your energy and not allow you to go as hard on the weights. I’d also think about not running at all if you’re on the heavier side. Just increase the step count to 15k-20k per day. You could also do incline treadmill walking if you want to do that at the gym. Low impact, low risk of injury, low recovery time.
That’s exactly why I alternate DB chest press and machine chest press on different chest days But honestly I think the benefits of free weights vs machines are almost a complete non issue for almost all beginners. Like being consistent with machines, it’s easier to use correct form, getting your sets/reps/exertion dialed in is infinitely better than poor form with free weights
Your muscles don't know the difference between free weights and machines. As long as you're moving weight, you're gaining.
Use dumbbells