Machines are good for beginners to help with form and to a certain extent your shoulder muscles. They naturally assume that the more time they spend to maximize your muscle gains, drinking more water is it. However, over the long haul, all of those extra reps you perform system and cause the greatest release of muscle building hormones. To get a very effective workout, you must stimulate as or muscle, then you most likely have a fast metabolism. Multi-jointed free weight exercises like the bench press require it allows you to move the most amount of weight possible.