Re: Free weights and machine weights

[Guest guest]

Hi All,

Maybe we need to break up this discussion, along with the 1 set vs. multiple

sets thread, into those who train for performance and those who train fitness

clients.

Certainly for performance(training of athletes) the bulk of the work should be

done with free weights- for the stability aspect of firing the accessory muscles

around joints, the better use of the stretch shortening cycle, and development

of maximal strength, machines alone won't get the job done. We know there are

professional teams using 1 set routines on machines- but they are clearly in a

" don't screw them up " mode with regards to the athletes they are training.

Clearly, whatever Sidney Crosby or Ovechkin does in the weight room is

secondary to their spectacular skills on the ice. BUT, any world class athlete

needs to stay strong and stay healthy to continue their game-time wizardry- free

weight workouts needed!!

By the same token, when training athletes for high performance, who need to

perform repeated high intensity sub-maximal efforts (but close to maximal

efforts given the small increment of time available in game situations) multiple

sets of lower reps with heavy weights is the most beneficial training mode. We

are training the nerves to contract muscles with more force in a shorter period

of time-that to me is what performance training is all about.

Now, there are many fitness oriented trainers on this list, and for many of

their clients, a machine based program is a fine option. I personally train my

friends who have better fitness as a goal like athletes anyway, but not everyone

wants that. Not everyone wants to look like Atlas, they just want to

look/ feel better than they did yesterday..

So I wouldn't advocate eliminating machines entirely. My athletes make friends

with the glute-ham machine very early in their training lives with me. And my

gym has a decent variety of machines for people who don't want to jump into free

weights, for whatever reason. For these " fitness " folks, 1-2 sets on a machine

based circuit will help them achieve their goals, feel good about themselves and

so on.

Another example would be running vs. almost any other cardio machine workout.

Running beats the bike, the elliptical, arc trainers, Tony Little's

Gazelle(LOL) or whatever. BUT not everybody likes to run, wants to run or is

physically able to run- so we have a variety of machines to get the job done.

However, if you're an athlete, you must train by running. Our hockey players

who spend the majority of training time on the bike do not get the explosion on

ice that players who train with sprinting get.

One last note- if anyone had THE answer to all of this, we'd all be doing the

same routines, with the same equipment, on the same training days. One of the

great things about this profession, and this list, is there are many opinions,

methods and ways to achieve the good results we're looking for. And the result

would be a pretty boring profession, with no challenge to it at all......

Mark , MS, ATC, CSCS

Camillus, NY