When you’re designing your bodybuilding or weight training program, understanding the different types of resistance that various machines and equipments provide can help you fine-tune your efforts. Since you want to train different muscle groups during each session of your workout, you’ll want to use a variety of free weights, resistance bands, and isolateral machines to develop your core muscle groups and get the most out each workout. Here’s a brief overview of the different methods of resistance you can choose from when you’re building your weight training program:

Isolateral machines: These machines are designed to isolate certain muscle groups so you’re only able to flex and extend an individual muscle at any given time. According to David Sandler, author of the book “Weight Training Fundamentals,” these machines allow you to develop weaker muscle groups (e.g. arms, legs or lower back) that you wouldn’t otherwise be able to target with standard lifting machines. However, it’s important to keep in mind that these machines do not allow you to develop core muscle groups on their own.

Use of dumbbells. The usage of these weight-lifting equipment may be effective in having balance and in working out simultaneously some stabilizer muscles. They are especially useful when you want to shift to heavier weights. Dumbbells are a basic requirement in exercises like squats and bicep curls and are useful in enhancing muscles on the arms and legs on an individual basis. But performing these weights skillfully may take time and thus, may require extra effort and focus on your part before you achieve results.

Use of resistance bands. These training tools are great in keeping your health and fitness at an optimal level even if you cannot regularly visit a gym or fitness center. Resistance bands allow the use of body weight for resistance as well as flexing and stretching all the muscles in the back, arms, shoulders, and leg areas. This tool cannot be used for long periods in lieu of actual weights because you cannot measure the actual weight you are working on.

Use of isokinetic machines. This particular equipment can aid in muscle exertion to reach full potential of your muscle groups. They have the capacity to help you push your muscles at a certain speed and through their entire limit. Isokinetic machines are mostly used by fitness experts and trained bodybuilders in developing muscle size and strength. A first time bodybuilder may find its use too intense that’s why guidance from experienced ones may be needed.

Exercise using free weights. Achieve balance in your weight training exercise and find a way to practice good form with free weights. First time bodybuilders can become more familiar with new routines and enhance muscles as a preparation for intensive workouts with the use of these weights. However, there is one limitation to using free weights. Although done on a regular basis, it may be quite hard to isolate some muscle groups in the body at a short time. Performing isolated movements may also be possible but it can take some time and achieving results may requires constant practice and use of various weights.

If you’ve enjoyed reading this article, you can read more articles on finding a fitness program that’s right for you. Along with other topics like exercise, working out, wellness programs, and finding the best bodybuilding supplement on our fitness blog.