Derwyddon,
I appreciate your explanation and friendly tone in which you express yourself. At the same time, I disagree.
Personally, I mostly use free-weights...my understanding & belief is that the additional burden to keep them stabilized through the motion adds considerably to the overall impact. I get that, we're on the same page.
Machines (widely dissed by trainers) don't impose such need for stabilization...they move strictly in accordance with their design. Manufacturers contend that the machine guides you through the movement as if a trainer were making sure you're doing the exercise properly...and to some degree this is the case. You question how can they have the proper path for EVERYone???...well, they actually have adjustments to account for various sizes....but I suppose some people, like midgets or giants, fall outside those parameters....so point taken.
When I do standing bicep curls with heavy free-weight, I have to use my abs to help stablize the rising weight, along with my back, shoulders, etc. With the machine, you don't use all those muscles...you sit on a seat, lean your arms over a pad and just work the biceps. I earlier referred to this as isolation, where machines focus on those specific muscles. So the downside is the lack of stabilization, but the upside is that you at least execute the motion properly without risk of injury from doing it wrong....and many people in gyms, including trainers, are seen doing it wrong. There's merit for that, especially for a beginner.
Further my point...if you throw a beginner into a gym and tell them to do curls they'll likely emulate what they've seen, but they're far more likely to swing the weight, not stand properly and erroneously move through the motion with poor form. Nobody can deny that while the machines don't offer the added benefits of requiring stability, they do enforce proper motion and execution of the exercise. I can't recall the last time somebody almost dropped a weight on their head or neck while working on a machine. There is no way a machine is more dangerous then a free-weight. Even with my trainer, I've had a few odd situations with free-weights, but never with a machine.
Free-weights are great, but only in the hands of someone who knows what they are doing OR under the proper supervision of a certified & experienced trainer. Srleahe is nor has either.
Additionally...the notion that Free-weights build and machines only tone...is nonsense. You work a muscle hard and it builds. A muscle can't discern whether a weight is on a machine or free-standing. Weight-training is outstanding and the way to build muscle...but pilates, more advanced, can also do amazing things...but admitedly, not in the same manner.
Srleahe is looking for a good routine for a beginner. I sense she just wants to augment her gym experience, step it up a degree and start working against weights...not become the next female body-building champion. There's nothing wrong with circuit training through a network of machines to hit all the major muscle groups; the exercise & benefit is there. Along with yoga & pilates it can and will lead to a wonderful body.
What she doesn't need is a bunch of egomaniacs slamming her with offensive criticism and belittling her interest & efforts. I'm embarrassed for this forum on that count.
Srleahe....if you talk to 3 trainers you'll get 4 different opinions! It's so typical, they all disagree and dis eachother. I've worked with and know many...and on the whole they tend to be flaky people driving leased cars who somehow got lost in the shuffle of finding a real career. Many, like Soccer (a scrotum-sucking rectal wart) will stand on their mountain of knowledge and cast down disparaging remarks trying to sell you a bill of good that you can only order from their menu.
Much like the church tried to convince people that only through them can you find salvation, so too will trainers try to convince you that fitness can only come through them. "okay, 11, breath, good...give me one more, 12, good job!"
As I mentioned before, your gym will likely offer a free introductory session...ask for an all-around routine and get into it. Over time you'll pick-up more, meet others who can help and develop nicely. It's not rocket-science, after all, these tools are making a living selling it.
Now if you'll excuse me, I'm about to get flamed by a bunch of losers who probably don't make in a year a fraction of what I pay in taxes....and whose clients haven't made as much progress in a year as I've made in 4 months. Flame on!!:SaiyanSmilie_anim: