Free weights versus machine weights (Was Machine etc)

[Guest guest]

>

> Wow Gordon! You make statements about these machines making athletes

slow and unco-ordinated, causing injuries etc. I trust you have formal

studies and research to prove your statements. Or is it just your

opinion, which you are certainly entitled to?

I was just about to post a similar request. I had a quick look in the

archives but I can't see an extended discussion about either the

dangers of using machine weights or the comparative benefits of free

weights versus machine weights. ( might find something.)

This is what the American College of Sports Medicine (ACSM) has to say

in their position stand summary:

" Free weights and machines. In general, weight machines have been

regarded as safer to use and easy to learn, and allow the performance

of some exercises that may be difficult with free weights (e.g., leg

extension, lat pull down) (73). In essence, machines help stabilize the

body and limit movement about specific joints involved in synergy and

focus the activation to a specific set of prime movers (73).

Unlike machines, free weights may result in a pattern of intra- and

intermuscular coordination that mimics the movement requirements of a

specific task. For novice to intermediate training, it is recommended

that the resistance training program include free-weight and machine

exercises.

For advanced strength training, it is recommended that emphasis be

placed on free-weight exercises, with machine exercises used to

complement the program needs. "

Progression Models in Resistance Training for Healthy Adults. Med. Sci.

Sports Exerc. Vol. 34, No. 2, 2002, pp. 364–380. Kramer W.J. et al.

This position seems widely held: that machine weights are either 1)

dangerous, or 2) useless.

Now bearing in mind that although this forum is called " Supertraining " ,

I am sure there are many readers who are novices, seniors, people

wanting to lose weight, diabetics and others for whom starting out with

5X5 deadlift, bench and squat -- as recommended here for beginners in a

previous thread -- would have them quickly out of the gym never to

return. If you don't believe that, your head is in the clouds -- or

maybe up some orifice of dubious distinction.

Okay, as Lee requested, put your cards on the table folks. Show us that

machine weights are injurious or useless. If you wish, make a

distinction between fixed path machines and those with a less than

fixed path, eg, cable machines.

Gympie, Australia