Originally Posted By: MelodyLane
t/j to kiltedthrower, can I ask why you prefer free weights?


I could write on teh benefits of machines, but for my goals free weights work better. My workout is typically divided into 2-3 different portions. I have a strength portion in which I primarily concern myself with Olympic lifts, front squat, back squat, deadlift, push press, or dumbbell press. You can't recreate these movements accurately on a machine like you can free weights.

My next workout portion is typically very high intensity metabolism work. As an example, yesterdays workout involved pairing front squats with jumping rope. Or I might run a triple set of burpees (you can google these), dumbbell swings, and chin ups. Its almost like cardio but with weights. Basically cardio or aerobic work is getting your heart rate up for X amount of time. I can do the same affect but with weights and create an anaerobic environment that burns more calories over all for a longer duration of time than getting bored on a treadmill for 45-60 minutes. And the benefit is you get more done in less time. Check out crossfit.com or crossfitfootball.com for an example of the type of workouts I do (I dont follow their workouts but mine are similar or based on a lot of the stuff they do). This type of stuff really helps with throwing competitions, playing indoor soccer, and just being really fit. I can get what would normally take me 45-60 minutes done in under 30 minutes. And when you set stuff against the clock, you work faster and harder.

Since Im now into week 2 of a 12 week competition (like the last one) it behooves me to create as much of a calorie burning environment as possible while building muscle. Doing the machine circuit setup wont really help me as most if it involves sitting or lying down. But machines are great if you really want to isolate a muscle.

Now I do use machines. Ill use leg press as an assistance movement after squats. Ill use the bicep curl machine to if I really want to emphasize the biceps and not worry about engaging other muscles. And I really like the cable machine. One of my other issues is I get really bored sitting on a machine and counting out 10 reps (or how many ever reps you use) and then going to the next machine and doing the same thing.

Ive also noticed that women specially love the high intensity stuff. Typically with the female clients I have, Ill have 1-2 days of typical gym work with a mix of machines and free weights that will take about 30ish minutes with middle reps (no high reps for toning Theres no such thing as toning. I know what people mean when they say this but tone refers to muscle tone or tonus.) And then Ill give them a 10 minute finisher where they kick their heart rate up into high gear. This helps get them in better shape and get their strength up and some muscle building. Then 1-2 days of real high intensity against the clock type stuffthey usually almost always love these days so much more because its challenging and keeps them excited. And the other days gets them excited because they go Wow! Look! Im now pressing X lbs and when I started I was only doing X lbs! Guys do also to some extent like the high intensity stuff but not quite as much as a lot of women do. In fact, if you go and look over at the crossfit.com site, youll see a lot of women.

Okay. I think I went off into left field for a simple question lol


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