We know that muscles can be drilled for different purposes based on an individual’s goal, some of them being strength, endurance, flexibility, etc. But how does one move towards achieving their goal? This can be done by exploring diverse ways through which muscles can be trained, some of them being:
Free weights and machines
Varying range of motion
Static and dynamic training
Free weights and machines
There has always been a debate about which is better for training free weights and machines. Each of them has pros and cons, making it difficult for people to choose between them. Free weights involve using dumbbells, resistance bands, weight cuffs, etc., to help with the training, while machine training uses different machines available for other muscle groups. Down below is a table comparing machines with free weight training:
MACHINES | FREE WEIGHTS |
Provide more stability during movement and make the movement easier. | Individuals must work harder to gain strength, moving harder.
|
It does not help train the stability factor at a joint. | It helps train stability at a joint.
|
More stability provided leads to fewer injuries. | Less stability leads to more injuries. |
Machines move through a lesser range of motion and hence train the muscle group and the joint only in the available range. | Free weights allow the individual to move through a more excellent range of motion, training the muscle group and joint in an increased range. |
Allows to lift heavier weights | Takes time to lift the same weights |
Quick progression is seen | Slow progression is seen |
Better for beginners | A progression from machines |
Position is set based on the build of the machine | Helps to train in multiple positions |
Varying range of motion
Every movement at a specific joint has a range of motion through which it moves. This range can be divided into three outer, middle, and inner ranges. Training in the outer range is also known as Long-Length Partials (LLP), while in the inner range, it is called Short-Length Partials (SLP). For example, if we take elbow flexion, its range of motion is 0 – 140 degrees, making 0 to 45degrees the LLP and 90 to 140 degrees the SLP. LLP trains the muscles and joints in a more stretched position, while SLP trains them in a more contracted position. Individuals who often train till failure in the complete range of motion do not realize the amount of strength still left in the muscles, which can be exhausted by performing partial reps in the available range, leading to the muscle achieving accurate and complete failure.
Static and dynamic training
Static, as the word suggests, is training the muscles without performing any movements at the joint; this type of training is also called isometric training, while dynamic training is training with movement at the joint, which is isotonic training. Isometric training involves choosing a point in the available range of motion and holding that point against any given resistance. Isotonic training allows movement through a range of motion against resistance. Isotonic training is of 2 types:
Concentric: concentric is the movement in which the muscles shorten as they contract and move from the outer range to the inner range.
Eccentric: eccentric is the movement in which the muscles lengthen as they contract and move from the inner range to the outer range.
What is better for hypertrophy?
Weight training 2 to 3 times a week
Training in the 6 to 10-rep range
Focusing on the eccentric part of the exercise
Training till failure
Incorporating length partials into the training
2 to 3 minutes rest after each set
Controlled progression
A balanced diet and good sleep cycle
Choosing between free weights and machines and deciding on the best methods for training muscles depends on individual goals, experience level, and specific needs. Both free weights and machines offer distinct advantages and drawbacks. In addition to selecting between machines and free weights, incorporating varying ranges of motion and static and dynamic training techniques can optimize muscle development. Ultimately, a well-rounded training program that combines elements from all these methods will provide the most comprehensive benefits, helping individuals to reach their specific fitness objectives effectively.
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