Dominic Stone
The human body is an intricate machine in itself, with over 600 muscles that help us move and support our organs. These muscles are made of thousands of small fibres that work together to move our body and internal organs. When it comes to building muscle strength, various tools and techniques are available, including free weights and weight machines. While free weights engage multiple muscle groups and promote functional fitness, weight machines are excellent for beginners, helping them learn proper form and build muscle safely and effectively. This discussion revolves around the topic 'Do muscles count as machines?' and explores the relationship between our muscular system and external tools used for muscle development.
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What You'll Learn
Free weights vs machines for muscle building
The age-old debate of free weights versus machines continues to rage on, but the answer to which is better for muscle building is: it depends. Both free weights and machines are beneficial and it comes down to your fitness level and goals.
Free weights have several advantages over machine-based movements. For example, free weights require your stabilizer muscles to work harder than they would on machines. To squat most productively, you must brace your abs, flex your lats and rear delts, and root your feet – all merely to support the bar! That means all those muscles are getting at least some work that they wouldn’t be getting on, say, a hack squat or leg press. Free weights also allow for more creativity, which is important when addressing weaknesses that require the use of non-traditional movements.
Free weights are also more accessible and versatile than machines, especially for home workouts. They also promote functional fitness, improving your balance and supporting functional movements that you would typically rely on in your daily life.
However, free weights may not be the best option for beginners. Machines teach proper form and reduce the risk of injury. They give beginners the ability to train their muscles without having to worry about form as much as they would with free weights. Machines also allow you to isolate specific muscle groups, which can be beneficial if you're injured. For example, if you break your ankle and want to train your lower body, you can use machine leg extensions and leg curls to train the quads and hamstrings while you're recovering without adding detrimental stress to the recovering injury.
In terms of muscle growth, research has found that machines build just as much muscle as free weights in those new to strength training. This is important because it can help beginners fast-track their muscle growth if they have issues with movement coordination or cannot perform a free-weight alternative of a movement properly.
However, other sources claim that free weights work more muscles than machines. When you perform a dumbbell shoulder press, not only are your shoulders engaged, but so are your core, traps, and triceps, as your whole upper body works to stabilize you. In a shoulder press machine, a fixed range of motion guides the weight up and down, eliminating the need for that extra stabilization.
So, which is better for muscle building? It depends on your fitness level, goals, and accessibility. If you're a beginner, injured, or want to target specific muscle groups, machines may be the best option. If you want to work multiple muscle groups, promote functional fitness, and improve your balance, free weights are the way to go.
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Machines for muscle isolation
Machines can be used to build muscle, and they are particularly useful for muscle isolation exercises. Isolation exercises focus on one muscle or muscle group at a time and are performed on weight machines. They are often used in physical therapy clinics and rehab centres to correct a specific muscle weakness or imbalance caused by injury, illness, or surgery.
Isolation exercises can also be performed with dumbbells, resistance bands, or cable machines. For example, to isolate the quadriceps, you can perform leg extensions on a leg extension machine or with dumbbells. This exercise involves sitting in the machine and adjusting the seat and lever to your height, then contracting your quadriceps to straighten your leg.
Another example of an isolation exercise is the face pull, which targets the muscles in the upper back and can be done using a cable machine or resistance bands. To perform this exercise, anchor a resistance band to a sturdy object at face level, and then pull it down until your hands reach your thighs.
Machines can be beneficial for muscle isolation because they allow beginners to build muscle safely and effectively. They can also help people with injuries to continue training by reducing the stress on the injured area. For example, someone with a broken ankle could use machine leg extensions and leg curls to train the quads and hamstrings without putting weight on their ankle.
While machines can be useful for muscle isolation, it is important to note that they may not provide the same functional strength benefits as free weights, which require more skill, body awareness, and discipline. Free weights also work multiple muscle groups and improve balance, whereas machines are isolated movements that only train one muscle or group at a time.
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Machines for beginners
Machines are devices that can be mechanically, electrically, or electronically operated to perform a task. They can be used to transmit or change the application of power, force, or motion.
The most basic machines are called simple machines, which include the inclined plane, the wedge, the lever, the wheel and axle, the screw, and the pulley. Simple machines can be combined to create compound machines, such as a bicycle, which uses a chain to transfer force.
Machines can be used to build muscle, as they can provide resistance to stimulate muscle growth. They are especially useful for beginners as they allow for consistent movement patterns and proper positioning, reducing the risk of injury. However, free weights have an advantage over machines as they train vital balance muscles and muscle stabilizers.
When deciding whether to use machines or free weights, it is important to consider your skill level, goals, and any injuries you may have. Machines can be a great option for beginners or those with injuries, as they provide a safe and effective way to build muscle.
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Machines for injury recovery
Machines can help build muscle, and they are particularly useful for beginners who are new to strength training. They are also useful for people who are injured and want to continue training, as they can help to train around an injury. For example, if you have a broken ankle, you can use machine leg extensions and leg curls to train the quads and hamstrings without putting detrimental stress on the recovering injury.
There are several machines that can aid in injury recovery. Here are some examples:
Cold Therapy Machines
Cold therapy machines are a popular choice for pain management and injury recovery. They provide colder temperatures for longer periods than ice packs, and the active recirculation ensures a consistent temperature. Cryotherapy from a machine is evenly distributed throughout the wrap, making it more effective than a glob of ice cubes. Cold therapy machines, such as the GameReady GRPro 2.1, also combine compression therapy to help reduce swelling and improve blood flow, further aiding in injury recovery.
Compression Boots
Compression boots, such as the Rapid Reboot Lower Body Compression Boot Recovery System, provide pneumatic compression to aid in recovery.
Massage Guns
Massage guns, like the Theragun, offer guided recovery routines and can help improve muscle recovery and performance.
Red Light Therapy (RLT) Devices
RLT devices expose the muscles to low levels of non-toxic red or near-infrared light. This therapy aims to improve cell energy production, boost blood flow, and reduce inflammation, resulting in improved recovery times.
Rowing Machines
Rowing machines, such as the First Degree Fitness FluidRower Viking series, can be used for injury recovery and general fitness.
Ice Baths
While not a machine per se, ice baths are another form of cold therapy that can help reduce muscle soreness and perceived fatigue.
It is important to note that while these machines can aid in injury recovery, it is always advisable to consult a healthcare professional for guidance on managing and recovering from an injury.
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The heart as a muscle
The human body contains three kinds of muscle tissue: skeletal, smooth, and cardiac. The heart is the only organ in the body that is also a muscle. It is made of a special type of muscle tissue called cardiac muscle tissue, or myocardium. This tissue is a highly organized and specialized type of tissue that exists only in the heart.
Cardiac muscle tissue contains cells that contract and release involuntarily to keep the heart pumping and blood circulating around the body. These cells work together to produce the rhythmic, wave-like contractions known as the heartbeat. The heartbeat is a result of the sliding of actin and myosin past each other to form "cross-bridges" that cause the contraction of the heart and the generation of force. The contractile functions of the heart require ATP, which can be obtained through various substrates, including fatty acids, carbohydrates, proteins, and ketones.
The cardiac muscle also contains specialized types of cardiac tissue containing "pacemaker" cells. These cells generate electrical impulses, or action potentials, that tell cardiac muscle cells to contract and relax. The pacemaker cells control heart rate and determine how fast the heart pumps blood. They are comprised of sinoatrial (SA) and atrioventricular (AV) nodes, which send electrical activity throughout the heart and do not require stimulation to initiate their action.
The heart is a hardworking muscle that beats thousands of times a day to keep us alive. Regular aerobic exercise can help strengthen cardiac muscle tissue and lower the risk of heart attack, stroke, and other cardiovascular conditions. However, diseases affecting cardiac muscle, such as ischemic heart disease, have a tremendous impact on health worldwide. It is important to take care of our heart health and seek medical advice if needed.
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Frequently asked questions
No, muscles are not machines. They are pieces of soft tissue throughout the body that help you do everything from holding your body still to running a marathon.
Yes, muscles can be built with machines. Machines are especially beneficial for beginners as they teach proper form and reduce the risk of injury. They are also useful for targeting specific muscle groups.
Free weights are considered better than machines for building muscles as they allow you to work more muscles and promote functional fitness. They also help build vital balance muscles and muscle stabilizers.
