Free Weights vs. Machines
building real strength compared to machine lifting.
Free weights allow for a full range of motion that you don't get with most machines. Lifting free weights also activates muscles that force you to stabilize the weight, building superior overall strength. With many machines you're pushing or pulling in a single plane of motion so the stabilizing muscles don't have to work as hard. With many weight training machines you may also not feel as much resistance at certain points in the movement.
Take free weight bench pressing vs. machine bench pressing as an example - with the free weight bench your muscles not only have to push the weight off your chest, they also have to make sure the weight is pushed up, not sideways, forward, or backward. Those small supporting muscles help stabilize that weight so it doesn't go every which way. Strengthening these stabilizing muscles will help improve balance and overall strength. On most bench press machines you really just have to push, the stabilizing muscles don't have to do as much.
Cable machines are different than other weight training machines because you're not forced to lift in a fixed plane or range of motion while using them. Cable machines can be useful for chest exercises like flyes and crossovers, side or rear laterals for shoulders, pulldowns for the lats and upper back, biceps curls, tricep extensions, and ab exercises. They should still be used as secondary exercises to free weights for strength and size gains.
Though free weights are superior, there is definitely a place for machines in a weight training workout. If you can't do many, or any, pull-ups, cable pulldowns are a must for your upper backs and lats. Cable pushdowns for triceps are a staple in any arm workout. If you have knee or back problems, using leg machines like the hack squat, leg press, or Smith machine as an alternative to free weight squats will certainly increase leg strength. To hit the hamstrings properly you need to do leg curls on a leg curl machine. Using weight training machines is a must when it comes to calf training.
All in all, it's best to start your workouts with free weight exercises and save the weight training exercises done with machines for later if you want to build muscle.
Weight Training Advice
Starting a weight training routine is a good thing no matter what you decide to use - free weights or machines. But which one will give you better results? Without a doubt free weights are superior for
