This is not an article that will dis out the gym machines.
In fact, I'm very fond of some machines, such as the Hammer Strength bench press
and others. I am, however, opposed to
the notion that beginners and those who took a long lay-off from the gym should
start by doing machine work, piling up the poundage there, and then move on to
a program of free weights with a variant of that exercise and attempt to move
the same weights on a barbell or a pair of dumbbells. Though logical to some,
this is actually a lot less prudent.
The Prevailing Logic
I noticed that some of the best selling muscle magazines
have always advised the novice lifters to start with exercise programs loaded
with moves on machines instead of free weights. From what I have picked up, it
serves two major purposes. One, these magazines are advertising the fitness
equipment of whatever company is sponsoring them. And two, some argue that it
is safer for the beginner to lift with machines, since there is no need to
balance the load as it is being lifted, and move on to something harder as the
trainee progresses. Though it is safe to say that I can't do anything to persuade
the muscle magazines from doing this, I want to be able to reason with you, and
if you or anyone you know is still a beginner or someone from a long layoff, to
master first the free weights (body weight, dumbbells and barbells).
From A Safety Viewpoint
This is the main point of the entire post. The novice is
better off started with a free weights because of the difficulty of the movement. In fact, dumbbells should be
the first exercise equipment used by any beginner because it will teach the
trainee to coordinate both limbs. It can be likened to the way a baby first
learning to get up on its two feet and walk. The infant will definitely be
wobbly and goofy at first, but once it "gets in the groove", the
standing and walking process will become way easier as the legs and the entire
body has learned how to move in one
accord. Same logic applies to learning to coordinate the arms/legs to deal with
an unstable load such as free weights to an adult. Imagine someone who is used to lifting 200 lbs on the machine overhead press trying to clean and
press the same weight with a plate loaded barbell. The trainer would be lucky
if he/she didn't injure himself/herself on the first try. One more thing to
consider is that dumbbells and barbells are more common in gyms and health
clubs all over the world. Therefore, there would be not much adjustment for you
if you entered a gym during your vacation that only had dumbbells and barbells.
From A Size and Strength Viewpoint
The most important stimulus for muscle growth is muscular
stress, as it forces the muscle to adapt to the imposing load. Also, the most
potent muscle building hormones, human growth hormone and testosterone, are
released in to the body at elevated levels after a brief bout of intense lifting. Anyone who is in the
know can attest that free weights are far superior in stressing the body to
stimulate growth as more muscles are required to perform them. A beginner will
reap the benefits of free weights training earlier on instead of dabbling with
a "more comfortable" exercise.
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