Ај успорете малку и двајцата.
Here are the pros and cons of free weight and machine training:
Free Weight Advantages
Less stable (less degrees of freedom) = more stability function (proprioception, balance, sensorimotor coordination, etc.)
Way more affordable
Portable and takes up less space
Have natural bar paths
Represent more natural movement patterns compared to many machines (ex: leg press, leg extension, leg curl) – they better replicate real life movement
More specific to powerlifting and Olympic weightlifting
Work well in concordance with bands and chains (accommoБлокирано resistance)
More versatile, provide for plenty of variation
Well suited for maximizing spinal strength and stability
Better suited for lower body ballistics (ex: jump squats)
Better suited for complex, highly integrated lifts
Barbell exercises can be more metabolically demanding
Seem to transfer better to machines compared to how machines transfer to free weight strength
Machine Advantages
More stable = more prime mover activation
Easier to learn (easier to stabilize) and more comfortable for certain lifters
Can use to groove unique motor patterns (ex: smith machine for more upright squat)
Fixed bar paths can prevent acute injury subsequent to lack of stabilization
Certain machines maintain more constant tension on the muscles by utilizing variable resistance (ex: CAMs, plate-loaded, etc.)
Can take spinal stability out of the equation to focus on the legs (ex: leg press, lying squat)
Can be performed after heavy barbell lifts when stabilizers are fatigued to further tax the prime movers
Better suited for targeted, more isolative lifts
Well suited for initial stage rehabiliation
Well suited for training the elderly
Well suited for training beginners who lack confidence in free weights
No spotters required
Are self-contained (no additional equipment required)
Isokinetic dynamometers are well suited for data collection and eccentric or isometric training
The smith machine can be used for ballistics (ex: bench throws)
Better suited for circuit training
Free Weight Disadvantages
Certain lifts are awkward for certain body types
Higher rates of acute injury
Some lifters learn to rely on excessive momentum
More correlated with sloppy form and contorting the body to accomplish a lift
Many lifts have torque-angle curves and strength curves that stress a particular ROM but lighten up at the opposite ROM (ex: squats, good mornings)
Certain lifts require spotters or rack supports
Not always well suited for rotary and lateral vector movements
Loading and unloading plates is cumbersome for strong lifters
Machine Disadvantages
Certain machines don’t feel comfortable for certain body types
Can have unnatural paths which can lead to pattern overload
Higher rates of chronic injury
Costlier to purchase and for maintenance
Not always portable and takes up more space
Less variety and versatility
Aren’t always well-suited for particularly tall or short lifters
Can lend themselves more to left/right imbalances
Often weight stacks don’t accommodate advanced individuals
But it All Depends on the Machine…
As I mentioned previously, it all depends on the machine. A lever squat and hammer strength squat-lunge machine are very similar to the barbell counterparts. I’ve tested the muscle activation in both and the lever variations actually produced higher activation in certain primary muscles.
Lever squat machine = машината за чучањ за која зборам јас.
