Free weights vs smith machine:
When you use the Smith Machine, the weight is being balanced and stabilized for you. You can use more weight because you are being assisted throughout the movement. The lack of balancing and stabilization on your part is not a good thing. If you are not required to balance the weight you will get little to no recruitment of the stabilizing muscles, limiting strength and overall development. Another draw back to the Smith Machine is it forces you into one plane of motion. You are not able to move the bar in a natural range like you can when using a good old fashioned barbell.
Free weights vs bow machines:
Some exercises on bow machines allow for more natural movements. Unfortunetly though, 200lbs does not equal 200lbs. If you can curl 120lbs on a bow machine then try to curl a 120lbs on a barbell, you may end up hurting yourself! They are good if you are not trying to get real big, trying to tone, or are looking for something safe to use by yourself.
Free weights are the most effective method of gaining strength/mass, bar none. You can grow with smith machines, bow machines or total gym, but effectivity will be limited to anywhere from 10% to 80%. For maximum effectivity you'll need to use free weights and lift at least 80% of the maxium weight you can lift.
Posted by gummi on Friday, March 10, 2006 (00:34:15) (331 reads)
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