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For my own strength training programs i prefer to use mainly free weight exercises that focus on compound movements and total body strength.
Free weight or machines exercises. Most free weight exercises involve more stabilizer activity than machine exercises where the weight is guided by rods. Resistance bands can be used in the same way but they can also be used along with free weights to add difficulty and improve the efficiency of workouts. They may also help you get back to the condition you were in before your injury much faster than using machines would. While machine based movements can absolutely induce just as much protein synthesis i e muscle growth as free weights you re getting more bang for your training buck with the latter.
2 exercise variety and customization. And a 2010 study has shown they work your muscles just as well as free weights or weight machines. Free weights and machines each have their uses but we re going to declare this a narrow win for the weights. For the average person free weights offer many of the same benefits as machines plus some.
Free weights are naturally unstable and you have to control their path. Every once in a while though i will. The choice of using free weights or machine weights is based on your personal preference your physical fitness level your fitness goals and your access to. Resistance machines like cable machines single exercise machines.
Exercises using body weight only can be a good way to work up to lifting either with free weights or machines. In general however free weight and body weight exercises are the ideal first choice with certain machines being a perfectly fine secondary option. Both free weights and machine weights can help you increase your strength. It s relatively easy to customize a free weight exercise to suit your needs.
With free weight exercises you can work more muscles in less time than with machines. Silly myths oh and before ending this i figure i should quickly mention the extremely idiotic myth that free weights are for adding bulk and machines are for toning up. Other types of resistance such as using resistance bands or body weight also can help increase your strength. While you can typically lift more weight in the same exercise on a machine due to their fixed nature.
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