Strength Training Issues

A common debate in strength training circles is which is better; machine weights or free weights. The is that it depends. It depends on the person who is training, what their training background is, and what their goals are.

Machines work on a fixed line of motion. This is not how the body works in everyday life. Body parts are free in space, and are free to track through any line of motion. This is an argument both for and against machine weights.

When using free weights, the body must involve more muscles to stabilize joints. When using a machine, the action is more stable and these extra stabilizing muscle are not recruited as strongly. So if you want your results to transfer to everyday movements, free weights are a better option. However, machine weights have there place, and may be better less coordinated people.

A recent fad in strength training is the use of swissballs, physioballs, fitballs, whatever you want to call them, for doing a variety of exercises on. People use them for bench press, curls, and pretty much any standard sort of strength training exercise.

The theory behind doing exercises on swissballs is that the unstable surface forces you to recruit more core muscles to stabilize your body. This means that your core is being challenged and trained as well as the target muscle.

The problem with stability balls is that because you are unstable you cannot lift as much weight. This means your target muscle is not getting the maximal stimulus that it could, if you were more stable.

Stability balls have their place, but it depends on the goal of the program. If maximal strength is the goal, then you are better off training on a stable surface and trying to lift a heavier load.

Rest periods are one of the variables in a resistance training program that you can manipulate depending on what your goal is.

For maximal strength and power development you want to lift a heavy weight, and you don't fatigue to be a factor in your sessions. Long rest periods for 3-5mins are recommended for this type of training.

If the training goal is muscular hypertrophy, then you can get away with shorter rest periods. To stimulate growth it is not essential to lifts maximal loads, moderate weight is effective. Metabolic stress can stimulate growth. This is achieved by only resting 1-2mins between sets.