So there's long been a battle between which is better -- machines or free weights? There's passionate opinions on both sides of the fence, much differing approaches and even more confusion.
Trainers of the functional bent generally hate with undying passion all machines. Their charge is that machines are unnatural that reenforce faulty and limited movement patterns. I won't argue with that.
Machine defenders love the way machines can truly isolate muscle groups with heavy weights. Bodybuilders love machines. As do I.
Some trainers think machines are safer and easier to use for beginners. Other think beginners should learn how to move and control their own bodies with free weights before, if ever, using machines.
Now, I won't pretend to have the final word on this debate but let me share my own approach.
Yes, when it comes to overall general fitness free weights are best -- given you know how to use good form. You'll incorporate more of those stabiliser muscles and the skills you learn from lifting free weights will better translate into real life applications. You'll learn to move your whole body better.
When I start training a beginner I will assess and correct their movement and posture. All my clients begin their workouts with mobility warm ups to ensure they can move with full range of motion. If they are particularly weak and uncoordinated I will start them off mostly on machines; I find the ease of use of machines is less intimidating to beginners and helps build up base strength. After a couple of weeks I'll slowly ween them off and introduce more free weights.
When it comes to my own workouts, I definitely use a good combination of both. I find machines are great when you want to isolate a muscle group with heavy weights. Bar squats are a fantastic lower body workout that also tax the core. However, I can leg press 5 times more weight than I can squat. So when I really want to kill the legs, I love the leg press.
Typically, in each of my workouts I'll start with machines for heavy weights and ease into free weights, elastics and pulleys towards the end. I'll also usually start with bilateral moves (using both legs or arms at the same time) and progress into unilateral moves (one side at a time) to really make sure everything is even.
So, a leg day might look something like this:
Leg press (machine, bilateral)
Leg curl (machine, bilateral)
Bench step ups (free weights, unilateral)
Single leg swiss ball curl ins (Bodyweight, unilateral)
Weighted clamshells (free weight, unilateral)
Due to COVID-19, shipping systems the world over are experiencing abnormal delays. There is an enormous demand on postal and delivery services as online shopping has skyrocketed, due to store closures and stay-at-home mandates. This is an unprecedented situation, and we are working around the clock to fulfill your orders as quickly as possible. To be clear, we are filling orders in 4-6 days, and we are shipping immediately after that. Once shipped, our shipping partner, UPS, will get your order out to you as quickly as possible. Thanks for your support and understanding.
We want you to start your fitness journey with us as quickly as possible, that’s why we send every package to the USA & Canada via expedited or standard shipping with our partners at UPS. Once your order is received and processed, it typically takes 2-4 days to get to you once it leaves our warehouse. That’s our commitment and we stand by it.
We ship within Canada and the United States via UPS with Standard & Expedited shipping (whichever is faster)
For locations outside of the US and Canada, we ship using FedEx International (EUROPE and Other Nations), which is usually in transit for 7-10 business days, depending on location.
We ship all of our physical products with UPS, from our warehouse location in Kingston, Ontario, Canada. Delays caused due to custom withholds are not included in these estimated delivery times.
We offer a 30-day return policy, as long as: it is not more than 30 days past the date of delivery; and your item is in its original condition and packaging with the original order number. Refunds will be issued when the equipment is received back to the BodyRock warehouse, minus the original cost of shipping, and the customer is responsible for the costs of return shipping. To request a refund on physical product purchases, please contact us.
We cannot issue refunds on digital goods such as e-books or videos, as these are non-tangible goods that are irrevocable once the order is placed.
All of the BodyRock clothing is made to order and so is final sale. If you have any questions about sizing prior to placing your order, please contact us.