Hybrid Training: Balancing Free Weights and Machines

Hybrid programs: free weights and machines.

My training has evolved over the years in many more ways than one. Yes, getting older (and with more mileage) comes with the necessity to shift gears a little if I want to continue on the bodybuilding path. But what does that look like?

Judgment day

There was a time, however, when I was much more stubborn and resisted change. I wanted to lift well into my thirties the same old way I did in my twenties–even in my teenage years. It was haphazard at best.

In that time, I started to reap what I sowed. I started to get sore joints, a tired, worn-out lumbar, and accumulated fatigue. It was a subtle lesson in the fact that change was on the horizon. I say subtle because, luckily, I avoided any major injury.

I started to drop a few exercises, add a few new ones, and overall started to intently listen to the aches and pains I collected.

Over time, I experimented with different splits, rep ranges, and movements. My forties would become the era of longevity. A mentality shift into the notion that if I am to continue to build muscle and strength into my forties and well beyond, I’ll need to think more long term–no longer suffering through recovery and hoping and wishing I don’t snap something in the meantime.

Rise of the machines

I think you know where I’m going with this. It’s no secret that machines provide an advantage to older lifters. But I want to take it a step further. I believe certain machines, placed strategically in a program, can provide an advantage for any lifter, despite age and despite dropping some free weight options.

I’m not proposing that when you turn forty, you immediately drop all free weights and instantly utilize every machine in your gym. Yes, free weights are great. I grew up using them exclusively in my parents’ backyard. I had a crude bench and a set of dumbbells, and a barbell. All iron, by the way.

As I’ve gotten more mature and loosened my grasp on my ego, I’ve learned the power of machines. Not only for injury prevention, but also for longevity.

I can go straight into a leg day and pile on back squats, leg presses, and heavy Romanian deadlifts and hope to recover enough before my next leg session. Or I can strategically place certain movements along with machines to pre-exhaust my quads, target the muscle without joint stress, and still get a wicked pump all the while recovering adequately between sessions.

The hybrid training approach

My routines of the past would mainly be free weights with a few cable exercises sprinkled in. Then my programs turned into a 50/50 split of free weights and machines. Now I would confidently say that I have more of a 25/75 breakdown of free weights and machines, respectively.

I will even go further and break down my machine usage into three different categories.

1. A true machine exercise. This would be a traditional type of machine with lever arms and a fixed path.
2. Cable exercises. Think triceps pressdowns, biceps curls, and side lateral raises.
3. Hybrid machines. This would be any plate-loaded lever arm (for example, Hammer Strength) that allows a little freedom of movement and possibly unilateral ability (working one limb at a time).

This hybrid approach, so far, is the best possible option for me if I want to keep coming back, making strides in muscle and strength.

The beauty of this hybrid style is its diversity and flexibility. It’s much easier to swap in and out specific exercises as I see fit, whether it’s due to energy level, recovery, or even personal preference.

Has your training evolved over the years? How have you adapted?

Happy lifting!