In another of our contents we compared the "execution of aerobic (free body) outdoor activities with the indoor one based on the use of fitness spots, in cardio-vascular training and for weight loss - not for the athletic preparation of specific disciplines. . In summary, although the "outdoor" activity is potentially more profitable from a functional point of view than that practiced inside the gyms with aerobic machines - even those with high electronic technology - both have advantages and disadvantages that can subjectively determine the preference / choice of one or the other method.
On the other hand, strength training and hypertrophy seem to have much more rigid requirements, so it was decided to develop the topic in a thorough, albeit macroscopic, way.
To learn more: Indoor or Outdoor Training? Is it better to train in the gym or outdoors? very comfortable".
This does not mean - or rather, it should not - that their use is in itself capable of reducing the level of fatigue. Nonetheless, it is quite common for a similar misunderstanding to arise.
The impression - which any experienced personal trainer can confirm - is that users engaged only in the use of strength machines are less likely to reach high intensities - while the goal is exactly the opposite.
it is the predetermined range of joint mobility imposed by the tool, as well as the path of the gesture that establishes the path of movement a priori. In reality, therefore, it is the person who adapts to the trajectory of the machine and not vice versa.This feature is not, to tell the truth, a causal fact; by limiting the movement and choosing in which position to express the ROM (range of movement) to work, a guided movement is required which:
- it does not allow incorrect form - even if, as we shall see, there is no universal form;
- stabilizes the joint (a function normally carried out by the accessory muscles) - especially useful for those who complain of certain functional problems.
Having said that, we cannot deny the total neglect of the biomechanical individuality of these instruments. In some cases, the strong limitation of movement leads in fact to the opposite effect, that is, an incorrect execution or negative stress on tendons and joints.
Let us immediately bring an example to clarify the question better; we compare free squat and leg press - leg press, horizontal or oblique, chain, cable or manual load.
The leg press is often recommended as an alternative to the squat, especially when there is no possibility of squatting due to various problems, such as muscle retractions, joint fixations, instability, etc.
This choice is motivated by the search for a more controllable gesture, but nevertheless regardless of the aforementioned problems. Despite the inability to perform a movement, in fact, in the leg press this will in any case be completed to the detriment of the joint physiology.
To be clear, even if the ankles were not able to flex dorsally - which obviously hinders squatting in the squat - in the leg press the platform would still go down, forcing a non-physiological dorsal flexion of the ankle. Same goes for a stiffness of the lumbosacral tract; of the platform would result in a retroversion of the pelvis, therefore a non-physiological and forced flexion of the hips.
Any associated painful symptoms can also determine collateral joint compensation, leading to the onset or aggravation of other discomforts - going from squat to press due to difficulty in squatting and finding yourself with back pain is certainly not the best strategy.
It could therefore be said that from an articular point of view, even isotonic machines can create problems, if not properly managed - in general, if you do not enjoy good musculoskeletal flexibility.
This problem is almost non-existent in the use of cables with orientable pulleys, which in any case ensure the isotonicity of the machines, but do not restrict movement and leave the user free to correct himself.
and the achievement of muscle failure even without a spotter (training partner).
Instability and training load
On the other hand, the use of free weights causes instability. The fact of maintaining balance and managing an overload, for example on the shoulders as in the squat, requires the body to continuously maintain its correctness of movement using the other muscles - precisely called stabilizers - that fix the joints. This certainly determines a greater nervous commitment, central and peripheral, but also energetic and metabolic. It could be said that, compared to exercises with strength machines, those with free weights are overall more functional, complete and stimulating the complex expression of strength.
The muscles of the spine are stressed in an isometric way to maintain balance on the various planes of space and this helps to increase the ability of the "postural" muscles to perform their function as protectors of the spine. The ankles are not fixed but free to moving and the proprioceptive abilities of the foot ligaments are stressed in an important way, even better if you practice the squat without shoes. All this obviously does not happen in the leg press even if, from a muscular point of view, for the thighs, the activation it's very similar - depending, of course, on how you position your feet.
Old-fashioned bodybuilders, as well as weightlifters, track and field sprinters, rugby players and all athletes in general, are well aware of the importance of squatting as a muscle building and strength exercise, along with deadlift. , bench press, pull-up and military press. All exercises that primarily involve large muscle groups, activate in an important way the secretion of anabolic hormones and increase the joint stabilization capacity and the proprioception of the whole body.
To consolidate this statement it is sufficient to make the comparison between free squat and the Smith Machine (multypower); who is used to using the latter, will hardly know how to manage a free squat. The same thing can be said for machines such as:
- chest press compared to the classic bench press on a flat bench, with a barbell or dumbbells; the instability created by working with a barbell or dumbbells enables the subject to use a much lower load than the chest press;
- shoulders press machine compared to military press (slow forward); the destabilization that work with free weights creates puts a strain on the ability of the shoulder fixators that are forced to contain the joint in order to allow movement, creating a functional adaptation that involves an increase in strength and muscle growth;
Comparisons between free weight exercises and machines could go through dozens of exercises and the list could be boring too.
constant in all points of the movement.
Cables are certainly more functional than a machine but still different from dumbbells and barbells, which require an "expression of variable force.
Especially when the goal is muscle isolation, particularly in hypertrophy protocols and without spotter, the constancy of tension is to be considered advantageous.
, an increase in the capacity of the stabilizing structures, an increase in the proprioceptive capacity of the ligaments, a densification of the connective structures.
This does not mean that using only isotonic machines and cables it is not possible to have results, but they will be inferior in many respects compared to free iron and cast iron.
Remaining in the world of bodybuilding, it is enough to look at all the great giants of this sport to understand that they dedicate a large part of their training to multi-joint exercises with free weights. Not to mention the powerlifters who hardly know the machines used in fitness in general.
The most correct choice, even if a real ideal does not exist, could be:
- structure training based primarily on multi-joint exercises with free weights such as squats, deadlifts, bench press, military press and pull-ups;
- use cables in the search for muscle failure without a spotter, and strength machines when you want to grind many repetitions to reach that muscle pump that creates that collection of blood in the muscle that is important for good trophism, therefore growth;
Therefore, we must not think in an extremist way and assert that machines are useless but we must keep in mind that the isotonic, classic, convergent unilateral symmetrical or other type machine is a training tool in fitness that must be used wisely to bring due benefits.
Moreover, there are isotonic equipment on the market on which variations are possible from subject to subject in the modulation of the range of mobility. This is very interesting especially for those individuals who have severe mobility limitations where, therefore, it is possible to work safely by setting the limits of individual movement.
In this way, even with functional limitations, it is possible to train certain functional groups of muscles, which will gradually be ready for the practice of large exercises, provided of course that the training program includes specific times for increasing joint mobility and muscle flexibility, but that's another question.
In any case, one should always try to educate the subject to work with large multi-joint movements with free weights, or in any case, as mentioned before, after a short period of work on the machines, in case of forced work with limited ranges. In particular, this discourse is emphasized in athletes for whom a good 90% of the work should be practiced with free weights.
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