When I tell them that they should focus on basic, free weight movements no matter what their goal is (bodybuilding, fat loss, or fitness) they kinda freaking out (Not so easy as a magic machine eh?).
People must realize that training with free weights builds more muscle, burns more calories and fat, strengthens the surrounding muscle groups thus, creates balanced strength and physiques.
Now, depending on the goal the things that vary are nutrition, cardio and supplementation. That's why you see fitness or bikini contestants train their butts off with free weights and still be feminine and sexy, small and tight like the judges want. They train different only in the fact that they implement more cardio in their routines year round whereas a bodybuilder does less cardio and of course tries to train heavier and eats like a horse ;) If you don't believe me go check out some videos from Ava Cowan of Gaspari Nutrition or Marzia Prince from Gaspari or every other figure and bikini pro out there.
The nutrition part is that the more calories you consume the bigger you get period! Of course depending on the KIND of calories you consume and the amount of training you'll end up bigger in fat or bigger in muscle... The choice is yours!
Eat lots of good, clean calories, train insane and you'll get muscularly big, go the other way and you'll learn how it feels not to be able to see your weenie :).
So, to sum this up...
Training hard with free weights is -in my opinion- mandatory from beginner level in order to build a solid foundation and help boost one's metabolism - by the way, weight training is far superior for fat burning than cardio-.
Then, depending on your goals, you should adjust your nutrition, supplementation and cardio accordingly. The best muscle building, fat burning strength building exercises are: (drum roll)
The flat footed olympic style FULL squat, the almighty Deadlift (for the lower back), military presses for cannonball delts, Bench presses and Incline Bench Presses for the Pecs (Chest), Bent Over barbell rows and Pull Ups for the Upper Back, Standing Barbell Curls for biceps and close Grip bench presses for triceps. For your calves I'd suggest to find a way to do donkey calf raises (I'll explain this magnificent calf exercise along with others in another episode). Abdominal training is in my opinion unnecessary (WHAT?) IF you bust your ass with squats and the works because abs are getting more than sufficient stimuli when you're busting your ass under a loaded bar.
Now you'll think that I claim machines are useless. FAR FROM IT. You must incorporate PROPER fitness equipment in your training BUT the core of your routine should be basic, multijoint movements because they give you the best bang for your buck.
Until Next time...
Stay Focused!
