Bands & Machines vs. Free-weights
It has been quite obvious to me with over 40 years of experience and through basic observation in the gym that Bands & Machines are far better for those in there 40’s 50’s and 60’s.
You may ask why?
Well basically free weights take more balance and coordination than machines or bands which requires more flexibility especially between the ligaments, tendons, and muscle.
For example, the amount of people I have known over the past 20 years that have torn their pec muscle and tendons doing free bench can be counted on two hands, including myself (see “Toms Bio/Injuries). However, I have never met a person that hurt their pec muscle on a chest press machine.
When it comes to resistance bands, it is well known that these become a primary tool in rehabilitation as they engage more muscles, which helps to build strength.
They are very popular with most physical therapist and in many cases are also preferred over free weights as we age. Many are not aware that when using resistance bands your muscles are working under a continuous tension throughout the entire movement (Top to Bottom or Up to Down) which in turn results in more muscle breakdown than weights, and, with proper recovery, they can grow back stronger. [1]
[1] https://www.shape.com/fitness/gear/equipment/benefits-of-resistance-bands
Sorry, you’re NOT in your 20’s or 30’s ANYMORE!
It is amazing how many people I see in there 40’s 50’s & 60’s still trying to lift as if they are still back in there 20’s or 30’s. This is NOT a good idea. I believe in many cases it’s because this is all they know. However, when you lift with mostly free weights you are requiring your muscles, tendons and ligaments to help lift the weight in order to maintain stability. The problem with this is that as we age our muscle size and strength start to diminish. After age 30, you begin to lose as much as 3% to 5% per decade. Most men will lose about 30% of their muscle mass during their lifetimes. [1]
For Example:
Testosterone lowers about 1% each year after the age of 30 or 40. [2] This impacts muscle mass, which can decrease in size and strength as we age.
Human Growth Hormone (HGH) declines with age in every animal species. In humans, after the age of 20-30 HGH levels decline 14-15% every 10 years; by the age of 60 HGH is usually less than half what it was at 25. [3]
With all this in mind it is still possible to build muscle mass, no matter your age, by gradually increasing your workout volume by weight, reps, and sets at a pace that allows your bodies strength and endurance to improve. The body adapts easily to training and even diet. By increasing the number of reps at periods of times to shock the muscles will help gain size. By changing the machines, you use will also help achieve gains. I have seen for myself time and again people training with the same routine over and over again.
It is my opinion that 90% of the members at gyms lift wrong. So many do not understand how to use the machines properly. Many set seat adjustments poorly that result in minimal resistance and range of muscle motion. I can go on and on, but bottom line, they never see results and never see any changes or improvements.(Hence the need for a “Symmetrical Balance Program” and Training Support)
[2] https://www.affiliatedurologists.com/blog/at-what-age-does-testosterone-begin-to-lower
[3] https://www.worldhealth.net/news/age-related-hgh-decline/
During my 40’s and 50’s I tried several things to help keep the same muscle mass as I had in my 20’s & 30’s (See Tom’s Bio/Body Mass History). I found out quickly that lifting heavy weight had become impossible and too high risk for muscle tears and tendon tears. Compounded with injuries I encountered in my fire service career; I was unable to squat or deadlift after 40th birthdate due to low back issues. I decided to adopt 70% machines and 30% free weight workouts through my 40’s. I also decreased my weight amount by 25% and in turn added 25% (12-15) more reps. By the time I was 48, I started to use my new Symmetrical Balance Program and selected key machines to help sculpt areas that needed improvement.
By my early 50’s I found the need to again adjust my numbers and decided to adopt a 80% machines and 20% free weights and decreased my weight amount by 35% and in turn added 50% (15-20) more reps up until my back surgery (Low Back Double Fusion) at 55 years old. After my back surgery I had 6 months of rehabilitation which resulted in no training and was also off from work at the fire department. During rehabilitation I started to realize the benefits that bands play in recovering muscle growth and mass. I also lost over 10 lbs. of weight and suffered from some muscle atrophy. After 6 months I decided along with my physical therapist to stop using all free weights except low weight dumbbells (30lb max) for bicep curls and side shoulder lifts.
I began to focus on machines to replace all the free weights I did before. The first thing I realized was no more injuries at all. I also incorporated bands into my workouts to help recover my muscle mass. I also sat down and reevaluated my “Symmetrical Balance Goals” and started working towards those goals again.
I had stated above that It is my opinion that 90% of the members at gyms lift wrong. So that leaves the 10 percenters! In many cases the 10%s are the ones that stand out, their physiques are somewhat balanced and have developed good lifting habits along with good eating habits. In many cases these are the people to observe and learn from as this is how I learned in my 20’s and 30’s along with reading every bodybuilding book and fitness magazine that even date back to the 1970’s when Arnold was king.