Mature Muscle: Ultimate Training Manual to Build Muscle over 40 by Publishing Wisdom Authority

Author:Publishing, Wisdom Authority [Publishing, Wisdom Authority]
Language: eng
Format: epub
Published: 2020-09-14T16:00:00+00:00

Equipment Choices

Your workouts will probably include some body-weight exercises, and you may like other alternatives like resistance bands. The big question is, usually, "should I use resistance machines or go with free-weights?"

Machines or free-weights? Resistance machines are quite popular. Just look around any fitness center. There are a lot of expensive machines taking up a lot of expensive space. People who would never think of joining a gym to lift weights feel comfortable in this setting and are willing to pay a monthly fee for the privilege. Why?

I submit to you four possible reasons.

•Machine exercises are more comfortable to learn, and machines are easier to use than free-weights.

•Machines appear to be safer than free-weights.

•Feelings of intimidation in the free-weight area or lack of confidence.

•One can sit down for most of the workout.

Just kidding about that last one. You would have stayed home if you wanted to sit. The first two are good reasons to use machines, assuming they are safer, and that is debatable. But are the devices the easiest or best way to build strength, mobility, power, or endurance? Well, no. And the main reason is that resistance machines force a two-dimensional movement of weight or its equivalent. They do not allow compound movements, and with rare exceptions, you are sitting during the entire exercise. As a rule, exercise machines are designed to isolate a muscle for development, and for the most part, are useful in meeting that goal. At the same time, they are not as effective as free weights in developing balance or activating the stabilizing muscles that support the targeted muscle and joint.

Concerning the third listed reason for using machines, if you haven't used weights before or for a long time or are just not comfortable with barbells or dumbbells, then, by all means, start with machines. Just don't stop there. One or two sessions with a trainer will get you started on free-weights, and it wouldn't hurt to watch what the big boys do. You can learn a lot through observation.

This book doesn't spend much space on exercise machines; however, you may encounter a unique gadget in the gym, which requires some explanation.

The Smith Machine. What the heck is a Smith Machine? Your gym probably has a Smith, and it is likely to be in the free-weight area and easy to spot. It is a large station with one barbell supported by two hooks. The bar is guided by cables or rails, and the hooks allow the bar to be placed at varying heights from near the floor to overhead. Weight plates can be placed on the bar, just like a regular bar. The Smith is used by lifters for exercises like squats, deadlifts, bent-over rows, and bench presses. Its main attraction is that it's easier to use than free-weights because it can be pushed or pulled or placed on shoulders without a spotter and has the added feature of staying horizontal no matter what. Also, the hooks come in handy if the weight gets to be a bit much.

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