Uploaded June 2026 | Updated September 2026, 5 hours ago
The coaches discuss the pros and cons of training with machines versus free weights, what they prefer, and how the value of specific machines differs depending on what stage of your lifting career you are in. How did the coaches view and utilize machines when they first started lifting? What are the downsides of starting with free weights? Which squat pattern does Brian think puts on the most muscle? Why does training to failure on a machine-based squat pattern often feel less demanding than training to failure on a barbell-based squat pattern? What are commonly underdeveloped muscles on those who only train with machines and how to prevent those muscles from becoming underdeveloped? Why aren’t all machines created equal? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- How the coaches viewed and utilized machines when they first started lifting
11:33- The argument against free weights & The argument against machines
35:27- The cost of biasing a muscle when performing a compound exercise
40:24- Learning how to use machines to work around injuries
46:09- The value of specific machines for intermediate versus advanced lifters
51:11- The coaches’ top free-weight highlights from their lifting careers
1:02:39- Some of the coaches’ favorite machines
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING & COURSES: 3dmusclejourney.com/coaching
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**FOLLOW US ON INSTAGRAM:
Team 3DMJ: instagram.com/team3dmj
Jeff Alberts - instagram.com/3dmj_godfather
Brad Loomis - instagram.com/3dmjcoach
Alberto Nuñez - instagram.com/nunez3dmj
Eric Helms - instagram.com/helms3dmj
Brian Minor - instagram.com/bdminor
The coaches discuss the pros and cons of training with machines versus free weights, what they prefer, and how the value of specific machines differs depending on what stage of your lifting career you are in. How did the coaches view and utilize machines when they first started lifting? What are the downsides of starting with free weights? Which squat pattern does Brian think puts on the most muscle? Why does training to failure on a machine-based squat pattern often feel less demanding than training to failure on a barbell-based squat pattern? What are commonly underdeveloped muscles on those who only train with machines and how to prevent those muscles from becoming underdeveloped? Why aren’t all machines created equal? The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- How the coaches viewed and utilized machines when they first started lifting
11:33- The argument against free weights & The argument against machines
35:27- The cost of biasing a muscle when performing a compound exercise
40:24- Learning how to use machines to work around injuries
46:09- The value of specific machines for intermediate versus advanced lifters
51:11- The coaches’ top free-weight highlights from their lifting careers
1:02:39- Some of the coaches’ favorite machines
SELECTED LINKS FROM THIS EPISODE:
Coaching By Team 3DMJ- 3dmusclejourney.com/coaching
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
Thanks for watching The 3D Muscle Journey Podcast 💪
SUBSCRIBE ON SPOTIFY: open.spotify.com/show/4E61iRCD1qSZUTRactySTj?si=kiONmQJqSaC3EWUncGgfsg
SUBSCRIBE ON APPLE PODCASTS: itunes.apple.com/us/podcast/3d-muscle-journey-podcast/id1115048476
**3DMJ COACHING & COURSES: 3dmusclejourney.com/coaching
**APPAREL & MERCH: redbubble.com/people/team3dmj/shop
**FULL WEBSITE & BLOG: 3dmusclejourney.com
**FOLLOW US ON INSTAGRAM:
Team 3DMJ: instagram.com/team3dmj
Jeff Alberts - instagram.com/3dmj_godfather
Brad Loomis - instagram.com/3dmjcoach
Alberto Nuñez - instagram.com/nunez3dmj
Eric Helms - instagram.com/helms3dmj
Brian Minor - instagram.com/bdminor
