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Please find below a copy of a recent article published that I wrote. Free Weights or Machines January 14, 2011 • Published in Weight Training by swilling • Which would you choose – Free weights or machines? There are advantages and disadvantages for both. Here we will examine the various points and let you decide which is best. The point of this article is to know which exercise to select and which free weights will help you to focus on a specific body part without using a cambelt machine or a cushion in order to cramp your ability to “isolate” or “think” your exercise when you are doing it. In the past Arnold Swarchenegger and Franco Colombu selected an exercise and would do it for an entire day and then waited for 48 hours to see which muscles were hurting in order to know which exercise affected which body part. But we have a lot more information now and it is no longer necessary to do that in order to select the correct exercise. Every body part from your neck down to the various muscle groups in your lower legs can be isolated with free weights in any gym. The results of this isolation will have a dramatic affect on how your body looks after a few short months. Machines are usually used on a circuit at a gym. These are not for changing the shape of your body but rather to help get your heart rate up while doing a full range of motion movements. This pushes blood to different parts of your body in order to improve your general fitness and tone your muscles at the same time. However, when the objective of doing exercise is to change the shape of your body then the choice of free weights or machines can be very important. This is because, if you are working only with machines to isolate the various body parts you are training, it can be counter-productive. The reason for this is that, should you do any exercise in trying to change the shape of your body, you have to be able to isolate a specific muscle group. For example, the bicep curl can be done on many types of machines, but to be able to isolate one specific bicep head will take more than just a machine to get a good result. There are, for example, two heads on your bicep, a medial bicep and a lateral bicep both of which make up the upper arm. This excludes the tricep. Isolation and muscle separation are key factors when trying to achieve any shape change of any body part. The more effectively you can isolate a specific muscle group when training the more effective you will be in achieving muscle separation as a result of creating new neuromuscular pathways that will be appealing to the eye. To be able to show muscle separation from a body-building point of view is what gives the illusion of size and proportion and creates the natural appeal of the body. If your objective is to change the shape of your body then the first thing you have to start doing when you train is to “THINK” the exercises. Whatever exercise or body part you select to train that day will respond directly to your ability to isolate and “think” the exercise as you are doing it. It is pointless training your shoulders in order to just get broader shoulders without considering the complex structure of the deltoid. Selecting a machine or free weight that will be putting stress on your shoulders and demanding more blood supply. It will make you stronger and fitter but will not change the shape of your shoulders until you can show separation. Effective body contouring or weight training cannot be achieved without specific focus on a specific muscle that you attempt to isolate. The ability to isolate any muscle or muscle group is directly proportional to your ability to focus on achieving failure to that specific muscle group ONLY and not using the rest of your body to lift the weight. Lastly, technique is vital as there are correct and incorrect ways to do any exercise with free weights. If you are unsure of the correct way to perform an exercise, ask an instructor or a personal trainer who, if qualified, will know exactly how to do it correctly. The rest is up to you and your ability to concentrate and isolate the specific muscle group to the smallest muscle you can. That is what will achieve the natural shape of your body in order to show separation whether you are tense or relaxed.

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