Free weights are OBVIOUSLY just straight up better than machines, right?

Well, no. 

Honestly, some of the conversations I see people having online make me cringe. NOT because I think I am some sort of elite, infallible person, but because people just discuss A vs B, without ever making their point from first principles.

First Principles: “the fundamental concepts or assumptions on which a theory, system, or method is based.” 

By breaking things down to their first principles, we can remove ourselves from the “free weights camp” or “machines camp” and just have an objective discussion, as opposed to a religious bitch-fight.

So, when we talk about exercise, we are simply talking about forces applied to a biological system. This isn’t just for resistance training, as it also applies to aerobic exercise. 

Fundamentally, it is 1) the magnitude and 2) the duration/rate of application of the force that determines the adaptation. 

For example:

When you do a quadriceps exercise, regardless of what exercise that is, you are simply forcing the microscopic machinery of the muscle to absorb / oppose force. That force then leads to chemical signals that trigger adaptation. 

• If you do 1 max effort repetition, the adaptation that takes place may be related more so to the conductor of the orchestra (the nervous system), who is there to ensure that you can really use those muscles as best as you possibly can at those high intensities.

• If you do 12 repetitions, the adaptation that takes place will feature a little more anabolic signalling, which involves the orchestra increasing in size i.e. the fibres get a little bigger as a response.

• If you do 50 repetitions, the adaptation that takes place may relate to some anabolic signalling, but it will also feature an upgrade in some of the instruments used i.e. more of the upgrades may relate to the mitochondria, as opposed to just muscle size.

The point here is that your muscles don’t really care what tool is in your hand. The fact that it’s the handle of a machine or the handle of a dumbbell is totally irrelevant to your muscle. 

However, it is relevant beyond that momentary force. You see, we cannot produce the same amount of force in every part of a movement. We will be much weaker at the bottom of a horizontal pressing exercise (e.g. bench press) than we will be at the top. You just can’t produce as much force with your muscles in that position.

So, if we explore that a little more and ask ourselves how we can create the “best exercise” for those muscles, wouldn’t it be to make the challenge a little less at the bottom and a little more at the top?

Well, yes, it probably would. 

This is why well designed machines do not feel the same throughout the range of motion. Ideally, your chest press machine should get lighter at the bottom and heavier at the top. All those cables and moving parts aren’t just there for sure. A well designed machine can be a VERY valuable tool for someone who is looking to get the most from a certain exercise.

The thing is guys and girls, you can discuss all of this stuff on so many different levels. If you think long term, maybe a barbell exercise is best since you will always have access to it? Or because you enjoy it? Or because you can measure your strength vs others? All of those are totally valid points.

There are lots of valid points and lots of interesting discussion points. However, these discussion points rarely feature on the interwebs, where most “discussions” feature one person trying to convince the other person that their religion is the right one. It’s boring.

My challenge to you is to THINK & QUESTION.

If someone tells you that x is a good exercise and y is a bad one, ask why? And when they answer, make sure that reason is clear to you. If it’s not, ask them to apply that reasoning across multiple situations. It will fall apart quickly, I’m sure. 

I hope my nonsensical ramblings helped you to think a little more about the fascinating nuances of exercise. Realistically, if you’re doing some exercise, regardless of what that is, my hat goes off to you, so don’t sweat it if you don’t think your programme is optimal (mine isn’t either!).

P.S. There's a lot more to the whole exercise discussion. Learning the ins and outs of the relevant physics isn't always easy if you don't know where to look, but we are running a lesson series on that in the Triage Militia.

Kind Regards,

Gary McGowan

Triage Method