Strength Training Machines

"Do you use strength training machines in your programs? I've been following your online writings for sometime now, and I hardly ever hear you mention machine training."


I received the above question from John, a blog reader from Wichita. I thought the question, and my answer, would provide a good blog topic, so, here it goes.


I am not "anti machine training", nor do I have an aversion to strength training machines. In fact, for the first 7-8 years of my own personal training, I'd say exercises performed on strength training machines comprised about 70% of my workouts. I'd usually include 1 or 2 traditional barbell or dumbbell multiple joint exercises in each workout, and then the rest of the exercises were performed on strength training machines (I used a combination of hammer strength, nautilus and medx equipment for years). I'd say this approach also represented how I trained many of my clients at the time.

In the last 3 years, largely because I opened my own training facility to train my private clients, I moved away from machine training. Strength training machines are quite expensive and also take up a lot of space. For me, it was more of a budget and space issue than anything else. Most machines are nothing more than redesigned barbells and dumbbells. There is no need to spend $3000 on a seated chest press machine which takes up 40 sq. feet when I can lie on my back and perform essentially the same exercise, at a fraction of the cost, using a pair of dumbbells. All of the basic pushing and pulling exercises can easily-and much more economically-be performed using barbells, dumbbells, cables, bands, etc.


Beyond the space and economic issues, many strength training machines are single joint in nature (think leg extensions, leg curls, seated biceps curls, etc). For a number of reasons beyond the scope of this article, I prefer multiple joint exercises in my own programs and those of my clients as well.


Furthermore, there is a "ruggedness", an attitude, when training with free weights, one's own body weight, or with odd objects (ropes, sandbags, sleds, etc). Again, I like this and my clients like this. I like to feel like an athlete, a little hardcore if you will, and my clients do as well. Many of my clients feel machine training is dull. While I do not share their opinion, I do understand it, and, when they are paying me top dollar to train them, I want to provide a training environment which gives them the best chance to succeed and remain compliant. I could go on and on with more reasons why I now prefer an approach to developing muscular fitness and conditioning without a heavy reliance on machines, but I think you get the picture.


If you have access to quality strength training machines, like to use them, will train hard on them, then, by all means, have at it. It is not the tool, but how you use the tool. If you train hard on strength training machines, and train progressively, you will get results. I'm not dumb enough to sit here and tell you otherwise. I don't think strength training machines make you slow, as some will tell you. I don't think they hinder one's results when training for fat loss, as I've heard in some circles (which is ridiculous). I don't think they set you up for injury either, providing the program is balanced overall. In fact, I believe a select few machines offer an obvious benefit or advantage over their free weight equivalents. There are 4 machines which I think are worth using, or, if you own a personal fitness facility, worth the investment:


1. A properly designed pullover machine. Nautilus makes the best one. A pullover machine provides a level of stimulation to the large muscles of the upper body which cannot be duplicated by anything else. The range of motion is huge. It also eliminates the use of the hands and gripping muscles, which typically give out well before the larger lats, triceps, and pecs. It has been said the pullover machine is "the upper body squat", and I agree. This is definitely on my "wish list" to place in my training facility.

2. A leg press. I don't like the 45 degree hip sled type leg presses found in most gyms, but one which provides variable resistance, a good strength curve, etc. can be beneficial to some who are unwilling (not unable) to squat and deadlift. I never plan on going out of my way to go out and purchase a leg press, but, I used them extensively in the past, and the model manufactured by Hammer Strength/Life Fitness is the best out there in my opinion.

3. A seated row machine. While rows can be performed using a barbell, dumbbell, band, cable, etc., many of these versions either place one's lower back in a bad position, which can lead to injury, or do not provide enough stimulation to the upper body pulling muscles (standing rows performed on a cable column apparatus is a good example). A good seated row machine- hammer strength and nautilus make a good one-can solve both these problems. Again, not necessary, but, if you have access to a good one, it certainly can be included in your program.

4. A functional/freedom type trainer. This is the hot new machine of the last 5-6 years and is the only machine I have in my facility. This machine takes the traditional cable column type multi-gym or "jungle gym" to a new level. I have the Nautlius freedom trainer and absolutely love it. Two large independent "booms" adjust up and down and in and out over 180 degrees, allowing for literally hundreds of exercises to be performed. This can really replace an entire line of upper body strength training machines (especially if you have an adjustable bench), and also allows you to perform a lot of the new wave "functional integrated" type exercises, hybrid exercises, etc. It's well worth the investment, or, if you are just using it at the gym you belong to, your time.

http://www.cincinnatifitnesstrainer.com/cincinnati-personal-trainers.html