Free Weights vs Machines

I think most people who work out face this dilemma -> Concentrate more on free weights or on machines ?. Let me attempt to describe them both before giving my method of slotting them into my routine.

Free weights such as dumbbells and barbells are essentially unconstrained weights and training with these is a more natural way of building muscle mass. Using free weights not only train the target muscles in question but also develop the stabilizer muscles which maintain balance during the movements. In the classic barbell flat bench press, for example, the target muscle group are the pectorals, however, it also trains the stabilizing Serratus Anterior muscle present on the side of the chest. A machine bench press on the other hand places the stress entirely on the pectorals by eliminating the destabilizing forces. Also, using the bench press machine one can get away with non uniform strength in the arms (lifting more with one hand) while the barbell is more punishing but ensures even strength development.

I start off my routine with the free weights as it is my strong belief that muscular development must happen evenly and not by concentrating all power on one muscle group and thereby gaining uneven strength and increasing the risk of injury. This also brings us to the topic of compound exercises, which basically train more than one muscle group at once. These exercises are really important in strengthening uniformly and here are two classic examples -->

Push up/Press Down --> This classic compound exercise build the pectorals, triceps, shoulder muscles and various stabilizer muscles including the serratus muscle. It can be done at home, at work or anywhere when there is no access to a gym. On average, with the correct form and motion, one lifts about 65% of one's body weight during a push up. So, if I am 75 kilograms, I lift a weight of about 49 kilograms (108 pounds) which is awesome. The weight in the body itself can be used for resistance training .. if you cannot pump iron then pump yourself ! Here is a nice link --> 100 Pushups

Pull Up --> This exercise is not recommended for beginners for one must develop a lot of strength in the biceps and upper back before attempting it. This is a routine which involves lifting the entire body weight using the strength of the back and biceps muscles. Here is a link for more info --> Pull Ups

Coming back to machines, I find that since they are good at focusing strain on target muscle groups it is best to do them towards the end of the gym visit when the muscles (especially the stabilizers) are tired. The peck fly and pull down machines are the ones I usually use at the end of my workout and work my muscles till exhaustion. Machines are indeed useful but I feel they must be used judiciously while stressing more on free weights and compound exercises.