Free Weights vs. Machines by Steve Plisk Sorinex - Where Strength Begins

There are several reasons why a program should be based on free-weight movements rather than fixed weights intended to isolate muscles:

1.Power
2. Motor Skills
3. Systemic Effect

1. Power.

The greater the effort - and acceleration - with a given weight, the greater the power development and subsequent training effect. Power output during Olympic-style weightlifting is the highest ever documented, and is comparable to the maximum theoretically possible for a human. For example, the explosive "jump and pull" or "dip and drive" actions of the C&J are executed in 0.2 - 0.3 sec; and peak power production is 4-5 times that of the deadlift/squat; and 11-15 times that of the Bench press

2. Motor Skill.

Power transmission from the ground up through the kinetic chain develops neuromuscular synergy, stabilization and proprioception - in turn carrying over to athletic movements like running, jumping, blocking and tackling.

3. Systemic Effect.

The greater the exertion in the big lifts, the higher the production of endogenous hormones (as well as activity and number of tissue receptors), thereby stimulating overall muscle mass and strength to a much greater degree. Moderate weights for high reps, and high-intensity endurance activities in general, tend to maximize the somatotropin response. Heavy weights for low reps, and brief maximal (or near-maximal) efforts in general, tend to maximize the testosterone response. There is nothing magic about the sound of iron clanking, and in fact certain machines like the Hip sled and cable-pulley system serve useful roles. But there is an inherent advantage to multi-joint free weight training which cams, levers or linear bearings will never match: It requires - and develops - functional speed-strength. Having a strong Bench press is all fine and good, but the Primary lifts have the greatest transfer to your athleticism and explosiveness.

Barbells vs. Dumbbellsby Steve Plisk Sorinex - Where Strength Begins

The concept of using power as well as control to achieve overload essentially takes care of itself - at least during lower-body workouts - when the program consists of athletic free-weight movements. On upper-body days, we alternate between heavy barbell and explosive dumbbell work, respectively. Although the same total weight cannot be handled in comparison to a straight bar, DBs have several advantages: They permit a greater overall variety of diagonal, rotational and linear movements; and can be used unilaterally, bilaterally or reciprocally. By virtue of controlling them individually, muscle coactivity is increased at a given weight; and strength imbalances are quickly eliminated. Bench & Incline press range of motion (and stretch-load) is increased because DBs can be lowered beyond the point where a bar hits the torso; and Shoulder press leverage need not be compromised by placing them behind or in front of the neck. They can be rotated and/or adjusted in width during each rep, allowing them to track in a more natural groove; note also that a "neutral grip" (parallel to the body's long axis) mimicks the lineman's lock-out motion. It is impossible to train with limit weights during every workout, and DBs are not just bodybuilding baby weights. They are ideal for explosive (as well as high-rep) upper-body training. When combined with heavy straight bar work, they yield more balanced and functional strength than when using either one exclusively. You will need access to a full set, as well as a good spotter, in order to realize their full benefit. If you don't have DBs heavy enough to accommodate your strength levels, you can still benefit from a combination of the two without holding back on your training weights by using DBs for warm-ups; and preferably some sort of specialty bar which makes the exercise more awkward on your top sets. If you don't have access to DBs at all, compensate with acceleration!

Free Weights vs. Machines by Fred Hatrield II Dr. Squat - Fred Hatfileds lifting page

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