Why the Numbers on Weight Machines are a Lie?
The following are some reasons why the numbers on weight machines are a lie. Please read carefully and understand them before making your decision whether or not to buy any machine.
1) Machine weights do not represent actual human body weight.
They’re just numbers! And they don’t reflect real human body weight at all!
2) The machines are designed with the sole purpose of increasing the number of reps done on the exercise.
So, what’s the point if it doesn’t measure actual body weight?
3) There is no such thing as “functional” training.
Functional training is simply a fancy way of saying “filler”. It isn’t meant to improve your health or fitness level; it’s merely there to increase your repetitions done so that you’ll get bigger numbers.
4) You can’t tell the difference between a machine and a free weight.
A machine is made of metal, while free weights are made out of wood. Even though both types of equipment have their pros and cons, they’re still two completely different things.
5) Most people believe that machines will make them lose muscle mass because machines don’t allow for proper range of motion (ROM).
However, ROM refers to the angle at which your joints move when performing an action. For example, the elbow joint has a much shorter natural ROM than the hip or knee. That means that your elbow can bend and straighten to a much smaller degree than your hip or knee. Any exercise that requires you to move your joints through its entire range of motion, such as a squat or a pushup, is considered to be a “free weight” exercise. In fact, many people believe that machines are safer on your joints because they force you to keep your muscles “tight” and don’t allow you to use momentum.
This is far from the truth.
How much does each plate weigh on a weight machine?
Most of the weight machines have fixed weight increments. For example, if you are bench pressing using a machine with 225 lbs. (10 x 22.5 lb. plates), then you can add only one 25 lb. plate to each side in order to increase the resistance.
How much does each plate weigh on a cable machine?
Cable machines are more flexible. Normally, the small pulley weights that sit on the floor are used to change the resistance on a cable machine. The most common ones (usually red) are 5 pounds, and there are also 2.5 lb. (yellow) and 1 lb. (green) plates as well.
How many reps can I do if I use a plate from a weight machine?
A plate from a machine is usually used to add only a fixed amount of resistance. For instance, a 25 lb. plate is used for extra resistance when doing bicep curls; you can do between 5 and 10 reps before becoming tired. Most of the time, a plate from a weight machine doesn’t allow you to complete more than 15-20 reps before needing to put the weight down and rest.
How can I increase my reps with a plate from a weight machine?
The fixed amount of resistance allowed by most weight machines may be too little for some people but too much for others. For example, if you are very strong, then you may find that you can do more than 20 reps before becoming tired. On the hand, if you are very weak, then even 5 or 6 reps may be too difficult. If this is the case, you can either increase or decrease the resistance. Since the weight of a plate on a machine does not change, you can add or remove plates in order to adjust the resistance. For example, if you are doing tricep extensions (upper arms) and find that 5 reps is too easy but 10 reps is too difficult, then you may want to try removing one of the 25 lb. plates and adding a 5 lb. plate. This way, you’ll be lifting the same total amount of weight (50 lbs.), but will require more effort to lift it, since it will be a smaller amount of weight at a time.
What are the disadvantages of using weight machines?
Weight machines eliminate the use of core muscles.
When you use a machine, your body leans in a certain position in order for you to stay balanced and keep your body safe. This leaning position, although safe, eliminates the use of certain muscles that would otherwise help you maintain your balance. As a result, the muscles that should be helping you balance are not being used and become lazy. The more you use a machine, the lazier these muscles become, and the more they decrease in size and strength. On the other hand, when you use free weights, such as dumbbells and barbells, your body must actively try to maintain its balance in order to lift the weight.
This requires the assistance of many of your core muscles. The more you use free weights, the more your core muscles will develop and become stronger.
Using a machine can increase the risk of injury.
Because certain muscles are being eliminated from the movement, using a machine can cause other muscles to overcompensate, becoming overworked and injured. For example, if you use a leg extension machine to work on your quadriceps (front of the thighs), then your hamstring (the muscle on the back of your thighs) will not be working. As a result, your hamstring will become overworked and prone to injury. If you were to do squats, your body would naturally use both your quads and hamstrings, so neither would become overworked or injured.
Machines are always located in the same place and in the same orientation.
Because all machines are aligned in the same way and are fixed in place, your muscles never have to adjust. As a result, your body never has to develop certain muscles in order to maintain balance or to stabilize yourself. This can be disadvantageous if your body is ever required to lift something that is not aligned exactly the same way as the machine, or if it needs to adjust itself in some way in order to complete a lift safely.
What muscles do weight machines use?
There are three types of weight machines: curl bars, selectorized arms, and linkage systems. Each type uses different muscles.
Curl bars are the machines that have handles similar to that of a barbell but with only one line of pin holes. They do not resemble any real world object and are attached to a lifting platform in a way that forces your body into unnatural positions. These machines focus on only a few muscles: bicep, followed by forearm.
Selectorized arms are devices that have a multitude of cables attached to a single bar. Like curl bars, they do not resemble any real-world object and force your body into unnatural positions. These machines focus mostly on your arms with some work for your shoulders.
Linkage systems are machines that have many different parts and components and resemble at least one real-world object (mostly tools) more than the other types of machines. Like the other types of machines, they force your body into unnatural and unusual positions. These machines focus mostly on your arms and core with some work on your legs.
Always remember: Your body was designed to do many things and move in many ways. Whenever you perform an activity that does not emulate a natural movement, you are risking injury and impairing your ability to move naturally in the future.
Machines were invented because free weights restrict your range of motion.
Using free weights (such as dumbbells and barbells) can be risky because the amount of weight you lift is limited to how far you can reach. For example, it is impossible to lift a weight over your head using only your arms if the weight is too heavy. These positions place unnatural stress on your joints and can cause injury.
Machines were invented to allow people to lift heavy weights without having to move their own body.
The weight of the machines themselves actually makes them harder to use than free weights. The only reason why some people can lift more weight using a machine than they can using free weights is because the machine is lifting their weight for them. The illusion of safety that the machine provides actually makes it harder to use.
The only thing that machines do better than free weights is restrict your range of motion.
Machines were invented because free weights require a large amount of space between each weight in order for you to not hit the weights next to you as you lift. Since most gyms are cramped for space, machines were invented so that several people could work in close proximity without hitting one another.
For some reason, people assume that because the range of motion of a machine is restricted, it somehow means that they will get better results in a shorter period of time. Nothing could be further from the truth. Although the range of motion may be shorter, you can still perform the exercise wrong and hurt yourself.
Always remember: You do not need to use machines to strengthen your body. You just need to use good form.
Always remember: There is no such thing as bad weather, only bad clothing.
Always remember: There is no such thing as bad weather, only bad clothing and bad decisions.
Always remember: It’s your funeral.
Just because it is cold outside, it does not mean that you need to wear four shirts and two jackets. Dressing yourself in bulk like this not only makes you look unattractive, but also uncomfortable and clumsy.
The bulk of your clothes should be made of wicking fabrics that draw moisture away from your skin and help you look a little trimmer.
As soon as you begin to sweat, the temperature of the room will start to feel uncomfortably cold because moisture is lost heat. At this point, you need to add more clothing to stay warm. The cycle repeats itself until your body learns to maintain a constant internal temperature no matter what the external temperature is.
Always remember: The clothes you wear during exercise are different than the clothes you wear to go out in public.
Always remember: You never make food for someone else when you are sick.
Always remember: The easiest way to learn is by teaching someone else.
Always remember: Always have a specific goal in mind before you begin your workout.
Always remember: Never be embarrassed to ask for help.
Always remember: Don’t forget to warm up!
Always remember: The only stupid question is the one you don’t ask.
Always remember: It’s better to look like a wimp in the locker room and surprise everyone on the field, than to look like Tarzan in the locker room and get killed out there.
Always remember: You’ll miss 100% of the shots you don’t take.
Always remember: Winning isn’t everything, but wanting to win is.
Always remember: You won’t like me any more if I lie to you and you won’t like me any less if I tell you the truth, so I might as well tell you the truth.
Always remember: There are only two reasons why people do favors: because they want to or because they have to, but either way it will be returned one day.
Always remember: It’s better to under promise and over deliver than the other way around.
Always remember: You make the choice between what is right and what is easy.
Always remember: The other team doesn’t want you to win any more than you want to win, so don’t act like they’re the enemy and you’re not.
Always remember: If you’re going through hell, keep going.
Always remember: If you’re going through hell, keep going and don’t slow down. Sometimes you have to go through a whole lot of crap before you achieve your goals.
Always remember: The person who says something can’t be done is probably preventing someone else from trying.
Always remember: You catch more flies with honey than vinegar, but you catch even more with blood.
Always remember: What you’ve achieved so far is only the tip of what you’re truly capable of.
Always remember: There are two types of people, those who make things happen and those who watch things happen. Which one do you want to be?
Sources & references used in this article:
How not to lie with statistics: the correct way to summarize benchmark results by PJ Fleming, JJ Wallace – Communications of the ACM, 1986 – dl.acm.org
Lie access neural turing machine by G Yang – arXiv preprint arXiv:1602.08671, 2016 – arxiv.org
Improved Data Acquisition Using a Novel Dynamic Mechanical Analysis Sample Preparation Technique: The Numbers Do Not Lie by JJ Winetrout – 2019 – aquila.usm.edu
The truth machine: A social history of the lie detector by GC Bunn – 2012 – books.google.com
Cloud service selection based on the aggregation of user feedback and quantitative performance assessment by L Qu, Y Wang, MA Orgun – 2013 IEEE International Conference …, 2013 – ieeexplore.ieee.org
Model uncertainty and control consequences: a paper machine study by B Lie – Mathematical and Computer Modelling of Dynamical …, 2009 – Taylor & Francis
Weight diagrams for Lie group representations: A computer implementation of Freudenthal’s algorithm in ALGOL and FORTRAN by VK Agrawala, JG Belinfante – BIT Numerical Mathematics, 1969 – Springer
Kozsul’s numbers of exeptional Lie Groups by S Vukmirovic – alas.matf.bg.ac.rs
A user attention model for video summarization by YF Ma, L Lu, HJ Zhang, M Li – … of the tenth ACM international conference …, 2002 – dl.acm.org