Which training stimulus is deeper and progress faster? Discussing without goals is a sham.
“My eyes see spring#”, “Spring sports force#”, “Is it better to use free weights or fixed equipment? You must think we can’t ask such trivial questions!”“Although you think it’s better to use free weights, you also know that there is no absolute. According to our usual dry goods routine, we must say that they all have their own advantages! If you really think so, we are happy to be fooled.”
“Today we will slightly delve into the discussion of fixed equipment and free equipment, but not from the simple question of who is better, that makes no sense, but ultimately landing on training goals.”
“Fixed equipment has its own advantages, using equipment to isolate muscles”,
“According to the used equipment, when training muscles or muscle groups, you don’t need to consider balance or other factors, you can focus all your attention on the muscles, instead of the movement.”
“Free weights almost always train a large part of the body’s muscles, or require more muscles to support and stabilize. They are usually more explosive, similar to lifting movements in competition, such as squats or deadlifts. In this case, leg presses cannot be compared, free weights are also more flexible, almost every lower body free weight movement can be directly applied to any specific training plan.”“It seems like a perfect free training movement, for beginners and those without partners, it is not friendly. Firstly, many people feel scared when they first enter the real gym and when they first enter the free weight training area, they will feel scared. Even if today's modern gyms are equipped with advanced equipment, it cannot make people feel better about the free weight area. Some friends may be confused to see the barbell and barbell plates.
“And leg extensions can be trained more simply, and”,
“Using fixed equipment, you can even complete and feel the limits of the weight.”
“Secondly”,“The biggest disadvantage of free weights is that they provide a downward resistance in a vertical direction, using them takes more time because free weights are not as easy to adjust as equipment.”
“Moreover, even when using them to train, they also need partners, and you need to have more biomechanical knowledge.”“Finally, using free weights is more likely to get injured than using equipment.”“Finally, the relationship between the trainer’s correct action form and the training directly affects the outcome. Many novices overestimate their own sense of touch and understanding, resulting in injury.”
“After reading many training videos or tutorials, gym beginners will try to imitate, without deeply understanding the scientific basis of sports, the result is self-evident, injury will inevitably happen.”“Of course, this does not mean that fixed equipment can be ‘disregarded’ by gym beginners. The advantages of equipment are that beginners don’t feel scared, and many will provide multiple directions of resistance, which is very beneficial for muscle hypertrophy. Moreover, using equipment can quickly change the size of the resistance, such as decremental sets and cycling sets can be easily completed. Equipment also has its drawbacks, equipment isolates certain muscles, not the whole muscle group, although there are exceptions, such as presses. In addition, they cannot effectively absorb explosive training, which is the foundation of most track and field training. Finally, equipment cannot stimulate complex muscle activation patterns, which is another shortcoming of functional training or specialized sport training. Of course, if not based on your own goals, discussing these issues is meaningless.”
“You are most concerned about muscle hypertrophy, then the answer is simple. Free weights can increase more muscles, and equipment can increase more specific muscle areas. Below, we take leg training as an example.”
“According to the above discussion, squats are more effective than leg extensions in stimulating muscles. Squats can effectively train the quadriceps, glutes, hamstrings, etc., and require more muscles to support the barbell, maintaining balance throughout the movement, so that the body can train throughout the process.”“While leg extensions can only train the quadriceps. Free weights have advantages, but if you want to stimulate more quadriceps, then leg extensions are a good suggestion when the same strength is provided.”
“Equipment can more effectively establish muscles, because equipment focuses all the emphasis on the muscles being trained, plays the muscles’ potential, so it will not be affected by muscle fatigue when it is a lot of force.”
“A small question: how many people can say that they know three common small leg weight exercises?”
“A barbell heel lift can be regarded as one. We believe that many professional bodybuilding athletes can only train developed small muscles with equipment. Specifically, there are two equipment: standing heel lift and sitting heel lift. This shows that if you want to train a specific piece of muscle, you don’t need too many actions, you just need equipment, and you don’t need free weights.”
“The choice is in your hands. What training goals do you want to achieve? What is your strength training level? Do you want to increase total muscle mass or specific muscle areas? No matter which way, you should add a certain amount of free weight exercises to maintain normal body function and train the desired muscles, but you can choose to use some equipment to improve certain areas that need more training.”
“A little trick”,
“Arrange equipment training before free weight training, so that the muscles that need to be trained freely and the muscles that need to be isolated can be connected, and the muscles can be preheated, which is conducive to getting the best effect in free weight movements.”
“Pay attention to us, share more fitness dry goods!”
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