Machines get a bad rap – and for good reason! There are way too many lifters who enter the gym and waste their potential for “beginners gains” by knocking out an hours worth of high speed biceps curls and ab machine crunches – while they could be building some serious slabs of muscle using squats, bench press, barbell curls, deadlifts, and other iron-based movements. The machines are easy and often come with directions. But they come at a cost as well. People who choose the machines also choose to limit their gains.
Why do machines take the bad rap? They do build muscle. However, their design allows the lifter to move the weight along a fixed arc, which means that you do not recruit the “stabilizer” muscles which control and balance the weight throughout the repetition. Think about a standard bench press rep. You’re not just pressing – you are also controlling and guiding that weight. They also lend to some muscle imbalances. If your left arm is smaller than your right, using dumbbells will fix that. The machines will allow your stronger arm to do more of the work.
Let’s examine a few machines which deliver actual results for actual lifters. For chest, the machine press and dynamic flye machine are terrific movements. Use Hammer Strength high and low row machines for back, along with the lat pulldown using various grips, of course. Shoulders can be hit very safely with seated press. Biceps are targeted with seated machine curls, and seated triceps presses of any angle will get the job done once you’ve crushed them with skull crushers and parallel bar dips. Use leg press for thighs, along with leg extensions. Leg curls of seated or standard variety work great for hamstrings. And the gym is packed with dozens of ab machines – mix em up!
Remember that these machines are useful, but only when used in conjunction with heavy compound movements. Enter the gym and complete two heavy compound movements for each muscle group (4 sets of 8-12 repetitions) before you even dream about using these movements. Once you have put in the “real” work, your balance will start to deteriorate. But that’s okay – because you’ve earned the right to let the machines guide you. Look at them as a spotter that covers your back by controlling the weight while allowing you to move the weight on your own. A safer spotter, if you will. Stick with compounds to start and machines to finish and you’ll have a complete physique in no time!
