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Free Weights vs. Machines
by Steven Plisk on 6/16/1999.
There are several reasons why a program should be based on free-weight movements rather than isolated muscles: 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.
by Steven Plisk on 6/16/1999.
There are several reasons why a program should be based on free-weight movements rather than isolated muscles: 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.
