Training

In Defense of Machines

Why some machines are better than free weights.

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 MACHINE TRAINING TIP SHEET 

  • Typically, you should include both machine and free-weight exercises in your routine.
  • You can strategically pair machine and free-weight lifts. For example, superset dumbbell flyes and cable crossovers or do only the bottom half-reps of preacher curls and the top half-reps of machine curls.
  • If you do an all-machine workout, include plate-loaded machines that mimic free weights, such as those in the Hammer Strength line, as well as cam machines that apply constant tension.

 MACHINE TRAINING BASICS 

  • Machines with weight stacks distribute stress from start to finish.
  • Machines may have safety benefits over free weights. This is especially useful when going heavy while training without a spotter.
  • On the other hand, non-machine exercises generally provide for a freer range of motion, and the need to balance the weight may stimulate more growth.

 ALL-MACHINE CHEST ROUTINE 

Smith Machine Incline Press: 4 sets, 8–10 reps

Hammer Strength Bench Press: 4 sets, 8–10 reps

Machine Flye: 4 sets, 10–12 reps

Incline Cable Crossover: 3 sets, 10–12 reps

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