3) Avoid machines whenever possible
The issue here is, in its essence, similar to the conflict between compounds and isolation exercises. Using free weights is tougher, but involves much more stabilizer muscles and allows you to follow natural movement patterns. On the other hand, machines offer “safety” and feel more comfortable working with. I won’t go into much detail here as the answer is simple: use free weights whenever possible, except for the exercises which can’t be done without a machine (such as leg extensions – if you have a leg extension machine, don’t bother trying a dumbbell to your ankle ). Also, stay away from the dreaded Smith machine – although allowing you to move lots of weight (but just virtually, as it is a counterweight machine, which means you’re moving just half the weight most of the time), and allowing you to do some lifts without a spotter, in the long run it ruins the joints and leads to severe muscle imbalances by completely excluding most small, assisting muscle groups.
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