2. Be free.
It’s not just the moves that matter most; equipment also plays a role. Williams advocates free weights over machines, and suggests getting your hands on a barbell, flat bench, power rack and plenty of weights. When it comes to exercise machines, his best advice is to avoid them all. In one study, which compared the performance of free weight users with the progress of another group using exercise machines, those using free weights outperformed the machine users, showing marked improvement in strength and balance.