Should you use barbells and dumbbells for your workouts, or strictly machines? It’s an old debate, and each side staunchly supports their opinions. In this article, we’ll compare both, and help you decide which is better, free weights, machines, or both.
Free Weights
How many lifters started out with those old plastic-covered cement weights and a flimsy bench? Some lifters may train at home, during covid that was the only option and many people acquired some exotic home gyms based around power racks and an Olympic barbell set. Not to mention, there are a number of different EZ Curl bar designs, tricep bar designs, and the popular Trap Bar.
Types Of Machines
Rich was a big fan of the Smith Machine, an Olympic bar secured on guiderails. Also, he liked to use low and high pulley cables. There are, in fact, several exercises that can only be done using a pulley cable setup. From there, and depending on the gym, there are machines for literally every exercise and every muscle.
Smith Machine
As noted, Rich spent a decent amount of time using this machine. Originally, it was invented by Jack LaLanne, fitness guru from the 1950’s. He had one rigged up in his gym. It was Rudy Smith who spotted it and refined it. Smith is the man that installed it in a gym he was managing, and the rest is history.(1)
Jones and Heavy Duty
Machines came more into the forefront with the advent of Arthur Jones and his Nautilus machines. Jones teamed up with Mike Mentzer, who was famous for going against established bodybuilding protocols (advocated by Arnold, among others). Instead,he advocated high intensity, very low set workouts. He used a lot of machines in his routines. One reason is because they tend to keep constant tension on the muscles, which was a great selling point for Nautilus.(2)
Fast Forward To Today
Today you will find all sorts of machines that target every muscle. Rich liked Hammer Strength, and there are multiple manufacturers making good machines. There are weight stack options and plate-loaded leverage options.
What Did Rich Do?
Like many bodybuilders, Rich started on free weights using primarily compound exercises. That’s a proven way to build a solid mass and strength foundation. As he progressed, and began using isolation exercises to help him build a competitive physique, he added the necessary machine exercises. Later on in his career, after retiring from competition, he would often use machines only. This ranged from the Smith to various Hammer Strength units (or whatever brand the gym he was in had). Part of the reason is he trained for pumps, not strength, and he also trained around injuries. That said, he never shied away from the classic free weight exercises if his routine called for it.
Free Weights, Machines, or Both?
As noted, the big controversy over which is better has been around seemingly forever. The truth is, both are necessary to build a complete physique. Both are effective, and to be honest, some exercises require a machine. For example, calf raises work best using a standing and seated calf raise machine. Exercises like seated rows, lat pulldowns, and tricep pressdowns, to name a few, can only be done on a machine. Use all the tools you have available to get the most of your routine. Before you hit the gym, don’t forget to shop 5% Nutrition for all your supplement, apparel and gear needs.
References:
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Black, Jonathan (2013). "The Machine Age, 1960s-1970s". Making the American Body: The Remarkable Saga of the Men and Women Whose Feats, Feuds, and Passions Shaped Fitness History. University of Nebraska Press. p. 49. ISBN 978-0-8032-4370-5.
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https://en.wikipedia.org/wiki/Arthur_Jones_(inventor)
