Hammer Strenght vs. Free Weights

[CeeLo]

I'm digging up an old question, but wanted to get some more recent input on the subject.

1) Do you think that the Hammer Strength machines will give you the same mass building potential as the free weights?

2) Does Hammer Strength slow down your strength gains?

3) Which is superior?

I tend to get a better pump out of the hammer strength and seems like there is more isolation on the chest or particular muscle, but I don't know if I were to concentrate more on Barbells, if I would build muscle faster.

[rockinred]

Not going to say that the hammer stregnth is bad, but if you are getting more burn from that then free weights, you need to adjust your lifting technique.

I use both and think the hammer strgnth is a good addition, but if I had to choose, it would be a no contest.... in fact I use the hammer stregnth on occasion, but free weights everday for every part without question.

what are you using the machine for?? back? chest?.. maybe I can offer you some free weight movements. what are your goals? mass? fitness? minor resistance?

[DSM4Life]

I use them for change.

[stpete]

Free weights. But i do use hammer shoulder press a lot and like it.

[CeeLo]

Not going to say that the hammer stregnth is bad, but if you are getting more burn from that then free weights, you need to adjust your lifting technique.

I use both and think the hammer strgnth is a good addition, but if I had to choose, it would be a no contest.... in fact I use the hammer stregnth on occasion, but free weights everday for every part without question.

what are you using the machine for?? back? chest?.. maybe I can offer you some free weight movements. what are your goals? mass? fitness? minor resistance?

I'm trying to add a lot more Mass to my chest. I normally will do Hammere strengths more often than not and then I will switch to Barbells every 3 weeks or so. I find that I can lift harder and and heavier on the hammer Strenght, because I don't have to worry about the bar dropping on my chest becasue of no Spotter. When I had a spotter I used the bar more often. I will do chest on Monday and then I will do them again on Friday and use more Isolated and more rep exercises. I will use the dumbells and do cables on Friday. I really have a hard time with my chest and the barbell.

I like all the hammer strength machines, I think my gym has like 20 of them. I like the Lat pulldown one and the shoulder ones as well. I thought they allowed me to lift heavier and more proper!

Am I wrong?

[dirtball_619]

there lat pull down machine is the tits.... after free weight i go and burnout on it to put the cherries on top of back day

[AdamGH]

The reason machines take up so much space in today’s gyms is that they give the place a clean, modern, technologically advanced look. So people think that the gym is “better”.

Free weights allow you to follow your body’s natural line of motion and require that you stabilize the weight, whereas machines stabilize the weight for you and restrict you to a fixed path of motion. Essentially, machines are doing a portion of the work for you making your workout less effective. In addition, an over-reliance on machines for your weight training can make you prone to injury in the long run due to neglecting your important stabilizer muscles. Take for example a free weight barbell squat versus a Smith machine squat. During the free weight barbell squat, your core musculature must provide significant stabilization of your body (especially in a front squat or overhead squat). Now contrast that with doing squats in the Smith machine where the weight is already stabilized for you taking away any core strengthening benefits and also putting you in a fixed up and down path which is not the natural path your body should take, thus placing your spine in a potentially dangerous position.

I think certain select machines can be incorporated at times and benefit your training. One idea you can use to break out of a training plateau is actually to use a 2 or 3 week cycle of using almost all machines, and then return to a free weight based program after that for the majority of your time. If you really like certain machines and don’t want to give them up, at least always make sure that free weights make up at least 90% of your exercises. I don’t consider cable exercises as machines. Cable exercises such as lat pulldowns, horizontal rows, or cable bench presses from a stability ball can all be beneficial.

[CeeLo]

I really don't consider the hammer strength to be machine weight. It has the feel of free weight, however it does restrict free movement. With that being said....

I really don't see how machine weight can cause injury. In fact, most people will go to the machine weight or hammer strength when they have shoulder problems.

Isn't it possible to have bad form and lift incorrectly using free weights as well?

[DSM4Life]

The reason machines take up so much space in today’s gyms is that they give the place a clean, modern, technologically advanced look. So people think that the gym is “better”.

Free weights allow you to follow your body’s natural line of motion and require that you stabilize the weight, whereas machines stabilize the weight for you and restrict you to a fixed path of motion. Essentially, machines are doing a portion of the work for you making your workout less effective. In addition, an over-reliance on machines for your weight training can make you prone to injury in the long run due to neglecting your important stabilizer muscles. Take for example a free weight barbell squat versus a Smith machine squat. During the free weight barbell squat, your core musculature must provide significant stabilization of your body (especially in a front squat or overhead squat). Now contrast that with doing squats in the Smith machine where the weight is already stabilized for you taking away any core strengthening benefits and also putting you in a fixed up and down path which is not the natural path your body should take, thus placing your spine in a potentially dangerous position.

I think certain select machines can be incorporated at times and benefit your training. One idea you can use to break out of a training plateau is actually to use a 2 or 3 week cycle of using almost all machines, and then return to a free weight based program after that for the majority of your time. If you really like certain machines and don’t want to give them up, at least always make sure that free weights make up at least 90% of your exercises. I don’t consider cable exercises as machines. Cable exercises such as lat pulldowns, horizontal rows, or cable bench presses from a stability ball can all be beneficial.

Not all the time. If used properly they can directly target a muscle that needs work which can sometimes make them very effective.

[AdamGH]

I really don't see how machine weight can cause injury. In fact, most people will go to the machine weight or hammer strength when they have shoulder problems.

Why do they choose machines? Cause it is easier and they don't have to use the stabilizer muscles. That way they can either help keep what they have or recuperate the muscle after injury. Machines have their place. That is for sure. Just not for overall mass gaining. You think you will gain more mass doing barbell back squats or smith machine back squats? Which will burn more calories?

Isn't it possible to have bad form and lift incorrectly using free weights as well?

Of course Thats why you learn the proper mechanics of the lift. Once you have the form down, you increase the weight. If you always keep your form, you will be fine.

[AdamGH]

Not all the time. If used properly they can directly target a muscle that needs work which can sometimes make them very effective.

Of course! I basically said that. Machines definitely have their uses.

[rockinred]

I'm trying to add a lot more Mass to my chest. I normally will do Hammere strengths more often than not and then I will switch to Barbells every 3 weeks or so. I find that I can lift harder and and heavier on the hammer Strenght, because I don't have to worry about the bar dropping on my chest becasue of no Spotter. When I had a spotter I used the bar more often. I will do chest on Monday and then I will do them again on Friday and use more Isolated and more rep exercises. I will use the dumbells and do cables on Friday. I really have a hard time with my chest and the barbell.

I like all the hammer strength machines, I think my gym has like 20 of them. I like the Lat pulldown one and the shoulder ones as well. I thought they allowed me to lift heavier and more proper!

Am I wrong?

No you are not wrong that the hammer stregnth is beneficial, but where you are wrong is that the hammer's cannot replace free weights and especially if you want some mass... If you are trying to add more mass to chest then make sure you are using free weights as your core for chest. Free weights are a priority and then burn out in the manner you are saying with the hammer. I would try something like:

warmup,
DB press flat,
DB press incline,
bb decline,
hammer burn outs,
cables if you still need some more.

next workout

Warmup,
BB flat
DB incline
hammer burnout
cables or pushups

Adam covered the importance of stabilizers and range of motion (rom). I use the hammers at my gym once in a while for chest, often for back, and once in a while for shoulders...which I like the way the shoulder ones feel the best. in no way do I expect to gain major size from those... it is the free weights that will do it... if your concern is working to failure and you don't have a partner, then use the DB's more frequently. I seldom use hammers on chest and it is one of my strong points... to get your chest going good make sure you don't neglect your shoulders and tris... hitting those good on other days will enable you to develope your chest more.

Hammer's are good and I definitley like the addition to my options but don't replace free weight exercises for those. or don't be misled.. actually when I am feeling lazy I use more hammer's on back days... but it is not better than bb rows or db rows etc....

[green22]

Grab a spotter dude. That way you can get off the machine crap. Machines are ok sometimes to mix it up but sounds like they are your primary tools. Focus on free weights if you want the best results.

[CeeLo]

No you are not wrong that the hammer stregnth is beneficial, but where you are wrong is that the hammer's cannot replace free weights and especially if you want some mass... If you are trying to add more mass to chest then make sure you are using free weights as your core for chest. Free weights are a priority and then burn out in the manner you are saying with the hammer. I would try something like:

warmup,
DB press flat,
DB press incline,
bb decline,
hammer burn outs,
cables if you still need some more.

next workout

Warmup,
BB flat
DB incline
hammer burnout
cables or pushups

Adam covered the importance of stabilizers and range of motion (rom). I use the hammers at my gym once in a while for chest, often for back, and once in a while for shoulders...which I like the way the shoulder ones feel the best. in no way do I expect to gain major size from those... it is the free weights that will do it... if your concern is working to failure and you don't have a partner, then use the DB's more frequently. I seldom use hammers on chest and it is one of my strong points... to get your chest going good make sure you don't neglect your shoulders and tris... hitting those good on other days will enable you to develope your chest more.

Hammer's are good and I definitley like the addition to my options but don't replace free weight exercises for those. or don't be misled.. actually when I am feeling lazy I use more hammer's on back days... but it is not better than bb rows or db rows etc....

You guys make a lot of sense and I am going to try and flip it and see how it works. If I continue to make progress on the free weights, I will slowly wed the hammer's out and use them as the top off! Thanks for all the input and advice.

[bmit]

what everyone else said. free weights are your meat and potatoes. hammers for ending a workout or every so often to keep things fresh. But seriously, no comparison for a number of reasons already mentioned including most importantly developing the stabilizer muscles and developing proper form to learn how to isolate your particular working muscles on every set