5 of My Top Reasons for Using Machines

Image courtesy of fitnessinfocenter.com

I used to be completely against the use of resistance training machines.  I thought they were big and bulky things that locked you into one place and forced you to move in a specific way that may or may not be right for you.  Additionally, I thought there wasn't anything you could do on a machine that you couldn't replicate using dumbbells or some form of free weights.

I literally knew nothing.

Now, I still know nothing, but it is a little more nothing than I did before and may someday actually become something.

I will more than likely be expanding on the following ideas in more depth over the upcoming weeks and months, but here are my top-5 benefits of using machines:

1) Machines provide a different magnitude profile than free weights throughout the range of motion.

Where is the resistance easier to overcome in the range and where is it harder?  Unless you are manipulating force angles and moment arms while using cables, the magnitude profile of free weights, assuming you are performing the exact same motion in the same body position every rep and set, is going to be the same every time because gravity is pulling straight down.  Compare this to a machine where, depending on the design, the magnitude (aka the amount) of the resistance will potentially vary very (double v(a)(e)ry) differently throughout the range of motion than using a dumbbell or other form of free weight.  This will provide a different challenge for your neuromuscular system than you have experienced before.  This means if you are one of those people who is hellbent on "shocking the body"--what does that even mean??--with something new every time you train, machines can be a huge part of your ability to do that effectively.

2)  Machines provide the ability to create different amounts and types of joint forces than using free weights.

Because the direction of resistance as well as your relationship to the direction of resistance potentially change throughout the range when using a machine, the joint forces that occur throughout the range may be significantly different than while using a dumbbell, during the use of which the direction of resistance (gravity going straight down) remains consistent throughout the range and only your joints'/limbs'/body's relationship to it has the ability to change.  The variation of joint forces is mighty important for the long-term health of your joints.

3)  Machines provide the ability to improve tension production of muscles while minimizing degradation of joints.

This goes hand in hand with #2, where because you have the ability to create different joint forces, if you know your client's medical history and current conditions well enough, you can create scenarios on machines where, for example, you target the quadriceps tissue and improve the ability of the quads to generate tension to extend the knee, resist knee flexion, etc, without either causing knee pain or causing a further decline of the state of an arthritic knee.

4)  Machines provide the ability to focus in on the tension production of specific tissues.

Building off of #3, if you are specifically wanting to improve the ability of the quadriceps to generate tension, why would you not put yourself in a situation where all you have to do is worry about generating tension within that group of muscles?  You don't have to worry about balancing, foot requirements, potentially holding on to a weighted implement, etc.  All you have to do is manage the distance between the specific muscular attachments that you are concerned with.

I had another point I wanted to make regarding this, but I went to answer a text and lost my train of thought.  If that thought ever comes back to me, I will be updating this post to include it.

5)  Machines provide the ability to use intention.

This is not necessarily specific to using machines, but the opportunity to use this is often greater with machines than free weights, and the effects can be huge.  This is another way to alter the experience of the exercise, the joint forces created throughout the range, and the tension production requirements of the muscles throughout the range.  A great example of using intention is while using a chest press machine.  Now, there are thousands of variations of chest press machines, so this example just went from being really great in my head to not so great in words, but for the sake of saving space, I will say try this out on whatever chest press machine you have available to you and see if you can feel the differences between the following reps.  So, the example would be on the first rep, try to press your hands together as you press out.  On the second rep, try to pull your hands apart as you press out. On the third rep, try to push your hands upwards as you press out.  On the fourth rep, try to pull your hands downwards as you push out.  On the fifth rep, push as you normally would while using the machine.

If you actually use an appropriate load and move at a controlled tempo, you should feel some pretty drastic differences between those five reps.  This is another tool that you can use to create a specific adaptation and provide a specific experience for yourself or your clients while training.

If you are anti-machine based on your "functional" bias, I would strongly suggest you swallow your pride and attend a RTS123 course.  There is immense benefit to be had from using machines that you and your clients are potentially missing out on based on an opinion that is not as well-substantiated as the mainstream media and fitness industry would lead you to believe.

Do you have a different opinion than the one expressed here?  Drop a comment below and let me know.  There is a lot of great discussion to be had that you are robbing us all of by keeping quiet.

Do you use machines with yourself or your clients?  Why or why not?  Drop your answer in the comment section below!

Your body.  Your training.

Shout out to Scott for putting up with my arrogant and ignorant opinions for over a year and a half.

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