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Free Weights Vs Machines – Which Are Better For Skinny Guys?

First, machines are not safer, especially Smith machine. Here is a great quote I found on forums from Paul Chek:

People get a pattern overload from using the Smith machine. The more fixed the object, the more likely you are to develop a pattern overload. This is due to the fact that training in a fixed path repetitively stresses the same muscles, tendons, ligaments and joints in the same pattern, encouraging micro-trauma that eventually leads to injury. If Johnny Lunchpail always uses a Smith machine for his bench presses, he ends up working the same fibers of the prime movers in the bench press all the time: triceps brachii, pectoralis major, long head of the biceps, anterior deltoids, and serratus anterior. But he cannot change the path, the bar will always be in the same position. This usually leads to chronic injuries over time. The weight is stabilized for you. However, the joints work in multiple planes. Use of the Smith machine greatly reduces stabilizer activity. This creates a problem when the trainee returns to free weight training. When that happens, the trainee is exposed to the three-dimensional environment called real life.

Plus, if you train with machines you lift more weight and you seem to be stronger. But you’re not real. When the time comes to pick up the couch or push a car in real life, well, you might be surprised..and not in a pleasant way. Not to mention that as skinny guys we are already a bit weaker than others (it sucks but we have to accept this fact and bust our asses to get stronger). So, a second point against machines is that they do not include the stabilizer muscles in the training and that is why you can lift more and you are not as strong as you can be if you train with free weights!

So, the reasons why free weights RULE are:

1. Stabilizer muscles trained, this means more strength, better balance in real life

2. More muscle micro trauma, this means better gains because your body is challenged by the exercises better

3. Best exercises like squats, dead lifts, overhead presses, barbell rows, bench press are done with free weights

4. Allow more variations in range of motion

But this does not mean that you cannot use machines at all.. not necessarily. Adding leg presses to squats, lunges and dead lifts with straight legs are good. They give your quads a good workout. But this is just an additional exercise and in no way should it replace the free weight exercises.

So definitely choose free weights over machines if possible. This will help you grow bigger and stronger and get that beach body faster!

Cheers,

Adrian

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