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Weekly Workouts

Free Weights vs Machines | Which Resistance Training Method Is Best?

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One of life's great mysteries is what's better free weights or machines? Aaron Marino of alpha m. says there's not a simple answer because each has pros and cons. Alpha would go free weights all day long because of exercise flexibility and range of motion. However, he does incorporate machines into all of his workouts. Here's his alpha m. insight:

Free Weights

  • Pro - use of stabilizer muscles
  • Pro - range of motion
  • Pro - million free weight exercises
  • Con - higher degree of injury for inexperienced

 

Machines

  • Pro - machines have diagrams / pictures about muscles worked and how to perform
  • Pro - focus and isolate a muscle
  • Pro - hammer strength
  • Con - less risk of injury

 

Hammer Strength Alternative

  • You are locked into a machine but you load the plates yourself
  • You can lift a lot of weight because you don't have bar
  • You can drive and focus on a muscle like a machine
  • No stabilization like with free weights

 

In conclusion, Alpha thinks any exercise program needs to be well rounded. Any one person that says that any one thing is the best or the only thing doesn't know what the hell they're talking about. It doesn't matter what you do as long as you are doing something, you're doing it right.

 

 


Past Topics

New Topics Added Weekly!
Six Tips for a Better Workout | Working Out  -
October 22, 2014
Subscribe to Alpha M. on YouTube Are your workouts stagnant? It's your responsibilty to keep them fresh, intense, and interesting. Aaron Marino of alpha m. asks if your workouts are where they should be. Here are six simple tips for a better workout: Workout by yourself - a partner slows you down Develop a plan - think it out then write it down Switch up your workouts - keep it fresh to trick youRead More»
The Alpha M. Weekly Workouts  -
August 20, 2014
Subscribe to Alpha M. on YouTube Workouts for Beginners Starting a Workout Plan Beginner Workout Beginner Weekly Workout   Alpha M. Diet Plan Alpha M Diet Plan Getting Back on Track with Workout and Diet Wagon Back on Track with Diet and Workout Snack Planning Preparing Meals in Advance Diet Advice for Building Muscle and Losing Fat   Weekly Workouts Weekly Workouts Explained Read More»
Weekly Workout #3 -
March 5, 2014
Subscribe to Alpha M. on YouTube We've gone through two weekly workouts: Weekly Workout #1 and Weekly Workout #2. This week is going to be isolating AND combining muscle groups for confusion. We are also adding in supersets. Cardio is a key things to keep you lean and looking great, so cardio is built in about 4 days. Aaron Marino of alpha m. reviews the workout, day-by-day, as well as hits some Read More»
Weekly Workout #2 -
February 26, 2014
Subscribe to Alpha M. on YouTube Weekly Workout #1- Muscle Isolation & Cardio Welcome to Weekly Workout #2. Aaron Marino of alpha m.presents this as an alternative to Weekly Workout #1 which isolated one muscle group per day while increasing cardio-output. With Weekly Workout #2, most days are combining muscle groups with some cardio.  In the video, each day's workout is summarized. Note thaRead More»

Weekly Workout #1 | Muscle Isolation and Cardio -
February 19, 2014
Subscribe to Alpha M. on YouTube Beginner Workout Welcome to Weekly Workout #1!. Aaron Marino of alpha m. has been getting your body ready for a full workout with workout videos over the course of the past few months. However, if you are new to the fitness game, there's a link to a Beginner Workout which is a great way to start. For the rest of you that have been successful with the supersets anRead More»
Weekly Workout | Weight Loss with 3 Day Split Workout -
November 30, 2012
Aaron Marino of alpha m. addresses his question about the best idea for shedding body weight without gaining muscle mass. The 3 day split and 6 day cardio is absolutely the right the thing to do because the fat loss process is stimulated. Remember if something hurts, something is wrong. Day 1: Chest, Shoulder, Triceps Chest Pushups: 4 sets 12 to 30 reps Peck Dec:  4 sets x 10 to 12 reps DumbbellRead More»
Weekly Workout | Speed Week -
August 20, 2012
Aaron Marino of alpha m. introduces the SPEED WEEK workout. Try thirty minutes worth of weights, six days a week. How? Super-sets with limited time between sets. If you want to stay longer, do 30-minutes of cardio but do not stay in the gym longer than one hour. The idea is to tax your body. Be warned that you won't be as strong as normal, but that is okay. Speed and intensity are the goals withRead More»
Weekly Workout | Isolation and Cardio (Six Day Plan 6 of 6) -
July 2, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Legs and Cadio Legs: Leg Extensions: 4 sets x 20 reps Hamstring Curls: 4 sets x 15 reps Leg Press: 4 sets x 15-20 reps Jump Squats: 3 sets of 25 Walking Lunges: 3 sets x 15reps (each leg) Read More»
Weekly Workout | Isolation and Cardio (Six Day Plan 5 of 6) -
June 25, 2012
The idea behind this workout plan is to hit each muscle by themselves and also increase cardio output total for the week.  The result will be better and harder body part workouts and increased fat loss. Monday: Shoulders and Cardio Shoulders: Dumbbell Side Raises: 4 sets x 10-12 reps Standing Barbell Shoulder Press (do seated if back problems): 4 sets x 10-12 reps Dumbbell Front Raises: 4 sets x Read More»

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