This is a purely informational article, mostly in preparation for our post next week. Most people are well versed in what we’re going to discuss today, and it’s the method by which we move weight. Everyone knows about “Free Weights,” which are our barbells, dumbbells, kettlebells, body weight exercises (Pull Ups) and weighted exercises (Weighted Pull Ups). What is everything else called!?
A “Lever” machine is one where the movement is restricted to a single movement of a lever; These are what most people refer to when they’re referring to “machines.” There are two types of lever operated machines– Selectorized lever machines, and plate loaded lever machines.
They differ in one giant way– How the weight is added and / or changed for the exercise. You select which weight you want to move on a “Selectorized” machine by placing a pin in the hole of your desired resistance on the weight stack. A plate loaded lever machine, like the name suggests, accepts traditional weight plates to change the resistance / weight moved during the exercise. Gyms typically opt for selectorized machines over plate loaded machines because they’re more convenient for gym users, regarded as “safer,” and typically take up less space. If a workout calls for “Plate Loaded Chest Press,” or “Selectorized Chest Press,” these are what they’re talking about. (Pro tip: If it only says “machine,” they mean the selectorized version 99% of the time.)
The Smith Machine is a barbell with a hook & latch safety system built in so that you don’t become pinned while performing “dangerous” exercises without a spotter. Smith Machine’s should typically be reserved for pushing yourself very hard on the bench press, but is widely used for any workout. (At my gym, everyone uses it for shrugs and upright rows for some inexplicable reason.) I’m not here to talk about how you should really stay away from the Smith unless you’re pushing yourself on the bench press (or variants), and how it makes every exercise insanely easier by taking most muscles out of the exercise– That’s the subject of another post. If a workout calls for “Smith Machine Squats,” they’re talking about this. (While some would argue that you could use the Smith to push yourself with Squats, many would disagree. Ask for a spot.)
The sled is a plate loaded system where you load the weight plates onto a sled that moves along a track. Pretty straight forward– Typically reserved for leg press type exercises. If a workout calls for a “Sled Hack Squat,” they’re talking about something like this.
This is a cable cross station– There are many variations of cable sytems and cable machines, but they all share something in common– They used a “selectorized weight stack” attached to a cable and pulley system, and carabiner secured interchangeable handles. They offer a lot of versatility when it comes to exercises, angles, and range of motion; but be careful– Don’t opt for the multiple pulley systems when there’s a single pulley system available to use. Remember back to your middle school physics class– Each additional pulley adds mechanical advantage and makes the work easier. This is why I can Triceps Press the stack on a two pulley system, but am only pressing 100 lbs. on a single pulley system. (Side note: I know older cable systems were sometimes plate loaded, but I think the most recent evidence of one of those existing was from a picture of Arnold in the early 70s. For that reason, I make the claim that they’re all selectorized.)
It’s worth noting that all of these have a place in your routine– Free weights are the best, but machines and sleds have their place as well.
If you learned something today, that’s great, if not– Good on you for reading through the end and knowing about all of these! Like I said, this is mostly to make sure everyone knows what we’re talking about for next week’s post.