If you want to build muscle and shape up, then "Heavy training" Is the best choice. But which is better for muscle building, free weights in heavy training or fixed machines in the gym? It's time to settle this weight training debate once and for all!
There are a lot of weight training equipment, divided into free weight training equipment, such as dumbbells, kettlebells, yoga balls, etc., and fixed equipment, such as smith training frame, pulley ropes, etc.. In short, the process of strength training for the choice of equipment, but it is just free weight training and fixed equipment training two modes. But which one is better, this is one of the topics that many people still debate today, the following content i compare the pros and cons of this debate. However, i still want to make it clear that no matter which way it is, it should not be a stumbling block to your muscle building and shaping.
The benefits of weight training have been stated many times in previous articles, such as its ability to assist in improving health (including physical health, such as enhancing bone strength, improving the ability to perform daily activities, and mental health such as increasing self-confidence), as well as helping to improve metabolic levels, which can then help with weight loss, or muscle building and sculpting, or fat loss and sculpting.
Even though you know that strength training has so many benefits, you still don't know where to start and don't know whether you should choose free weights or stationary equipment? Well let's analyze those two options!
The difference between the two types of weight training
There are actually a lot of free weight equipment, the first being the most classic dumbbells, in addition to kettlebells, medicine balls, weighted sandbags and so on. Essentially, free weight training is a way to train on any track of movement.
Fixed mechanical equipment training is designed for a specific muscle group specific training machinery, such as seated bicep curls or leg extensions. Therefore, mechanical equipment is generally a fixed device, so its trajectory is fixed, single.
Analysis of the advantages and disadvantages of free weight training
Advantages.
Free weight training can better improve the body's whole body strength, balance, coordination and stability than fixed equipment training. Because free weight training requires the whole body to work together to complete a particular training movement.
Disadvantages.
The advantages are sometimes exactly the disadvantages, because free weight training is very test of a person's coordination and balance, etc., so it is more likely to be injured than fixed equipment. Of course, if you are very clear about your own physical condition, there is complete certainty that you can complete a set of free training very standard, to ensure that their own trajectory, and can avoid injuries due to free weights, free weight training is a very good choice.
However, one study on fitness injuries actually showed that more than half of all injuries occurred while training with free weights. The study also pointed out that most of the subjects were injured because they overestimated their condition (e.g., strength), which led to irregularities in their movements and ultimately led to injuries.
Of course, free weight training can also be made slightly easier to avoid injury, such as goblet squats and overhead rowing.
Comparative analysis of the advantages and disadvantages of mechanical training
Advantages.
Because the training trajectory of stationary equipment is fixed and the target muscle group is specific, it is more targeted, which means that the efficiency of building the target muscle group will be higher.
In addition, a study in the journal of strength and conditioning research found that training on mechanical equipment resulted in the ability to lift greater weights. The study noted that because the mechanical equipment itself will provide stability (which means no additional muscle groups are needed to provide strength and help the body maintain stability, which also saves more force), it allows you to get the most out of a specific muscle.
Disadvantages.
As mentioned above, "The advantages are often the disadvantages", because the equipment itself will provide stability, so you may rely too much on this external stability, often neglecting to improve their own stability. In addition, because of the fixed trajectory, it will limit the functionality of the muscles in other trajectories, hindering the strength, balance and control of the whole body.
In addition, fixed equipment because of the limited range of adjustment, coupled with the different heights of each person, which subsequently affects the range of motion and comfort of each person. As a result, the efficiency and effectiveness of training may be compromised.
When to use free weights or mechanical equipment?
Either type of training can have a place in your training program. If the focus is more on body function, free weight training is the main focus. If the goal is to build muscle, then mechanical training is the main focus.
My advice is to focus mainly on free weight training, and if you are targeting a specific muscle group for training, change to mechanical equipment training. In short, follow one principle - "Balance".
