Machines? Free weights? What should you use?

Check out the following link to an article that talks about the dilemma almost everyone faces if they spend time in a gym: what type of equipment should I be using (if any) to get the best results?

Pumping up your strength routine - Smart Fitness- msnbc.com

By the way, rainmakers, this is usually a bigger problem for you. Part of being so successful in life is finding every advantage you can to get better results. This applies in your career as well as your fitness routine. I talk to people all the time who are convinced there is a "better way" to do things when it comes to exercise. They are looking for that new routine, new piece of equipment or new methodology that is going to unlock the buff body treasure chest for them.

This also is directly correlated to time management issues. Rainmakers want the latest and greatest especially if it gives better results in less time.

So, what is the scoop? Free weights give you a more intense workout because you are required to stabilize the resistance yourself. Therefore, it makes sense that you will burn more calories and create more stress on your body. Stress is good when it causes the body to adapt for the better. It is bad when it hurts your joints or leads to cumulative trauma injuries.

Machines are great for stability and safety, and they also tend to isolate specific muscles. However, when in life do you do isolated muscle movements? When you pick up a heavy box out of your car, do you use just your biceps? No, you do a compound movement that might include your legs, arms, lower back as well as your core to balance yourself in an awkward position.

Rainmaker rule: within reason, making things harder creates more intensity and gives better results.

• Every point of contact with the floor, bench or other means of support decreases intensity (think of doing a bench press while laying on a bench versus a stability ball).


• Having the weights move in a fixed range of motion (think of a bench press machine versus free weight dumbbell bench press) decreases intensity.


• Using a lower number of recruited muscle fibers (isolated movements like a bicep curl versus a pull up) decreases intensity.

Decreased intensity means it takes longer to get the same results. Longer time is the big enemy of the rainmaker.

So, machines have their place, but they certainly do not RE-place free weights and other unsupported movements that will get you better results in less time.