When you go to the gym for the first time, you need to quickly decide if you want to work out on machines or try free weights like barbells and dumbbells. But in the machine vs. free weights debate, which one is best for muscle growth? Find out more.
This might sound like a tough question, is it best to use gym equipment or free weights for muscle growth? We tap into the expertise of Mike Israetel to answer it.Doctor Mike IsraeltelSports Physiology, and Renaissance era divisionis a respected professor in the bodybuilding world. Not only does he talk about workouts and fitness tips, he also delves into his health and nutrition.
See what he said below.
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Machines vs Free Weights: Which is Best for Muscle Growth?
So which one is it? Machines or free weights if you want to build muscle? According to Israeltel, the question is already framed wrong.
The right question is which exercises target the muscles you want to work more effectively.
With your answer in mind, you can choose to use the machine or the free weights. And how do you choose the best exercise? There are seven training principles to follow.
- Specificity – “exercises to strengthen the chest” and eliminate all other exercises that do not target the chest, such as squats and curls
- Overload – If you can’t get a proper overload, choose exercises with a high raw stimulus amplitude when just a few repetitions give you an amazing pumping effect.
- Fatigue Management – exercises ranked highest in stimulus-to-fatigue ratio
- SRA (Stimulus Recovery Adaptation) – non-intrusive exercises for joints and other muscles needed for the next few days of workout
- Variation – You should discard any exercises you have done recently that are stale for muscle growth.
- Phase Augmentation – Very advanced, but if necessary, choose exercises with less eccentric load immediately following an active rest phase.
- Personalize – choose your favorite from a few exercises left on the list
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If you apply these principles to each exercise, you’ll end up eliminating the ones that aren’t very good for you, and in the end, you’ll get the few that work best for your goals.
This is how you really answer the debate whether machines or free weights are best for muscle growth.
To fully understand what Mike Israeltel has to say on the subject, watch the full video below.
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Using free weights for muscle growth has several advantages over other forms of strength training. Here are some key benefits:
- Functional Strength: Free weights such as dumbbells and barbells allow for a more natural range of motion and require greater stability compared to machines. This allows you to increase functional strength by working multiple muscles, training them to work together, and enhancing coordination and balance.
- Muscle activation: Free weights often require the use of stabilizer muscles to maintain proper form and control throughout the exercise. This increases muscle activation and recruitment, leading to more comprehensive muscle development.
- Wide range of exercises: Free weights offer a wide range of exercises and variations, allowing you to target specific muscles and muscle groups more effectively. You can perform compound exercises (squats, deadlifts, bench presses, etc.) that work multiple muscle groups simultaneously and promote overall strength and muscle growth.
- Core Strength: Many free weight exercises require core stability and engagement to maintain proper posture and control. This strengthens core muscles such as the abdominals, obliques, and lower back, leading to improved functional movement and injury prevention.
- Correct muscle imbalances: Free weights help address muscle imbalances more effectively than machines. Because each side of the body needs to work independently, weak areas can be identified and targeted, promoting balanced muscle development and reducing injury risk.
- Progressive Overload: Free weights allow you to easily level up in terms of increasing resistance. Continually stressing muscles with gradual increase in weight leads to progressive overload. This is a key principle of muscle growth and strength gains.
- Versatility and Accessibility: Free weights are relatively easy to obtain and can be used in a variety of settings such as home gyms and commercial fitness facilities. Flexible in exercise selection, it can be used for a variety of training goals such as increasing muscle hypertrophy, strength and power.
Free weights have many benefits, but it’s important to note that proper form and technique are key to minimizing the risk of injury. If you are new to weightlifting, we recommend that you seek guidance from a qualified trainer or coach to ensure a safe and effective workout.
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Using gym equipment for muscle growth offers several benefits that can complement and enhance your training routine. Here are some advantages:
- Ease of use: Gym machines are designed with simplicity in mind, making them accessible and easy to use, especially for beginners. There are often clear instructions and predefined paths of movement that help maintain proper form and reduce the risk of injury.
- Targeted muscle isolation: Machines often focus on specific muscle groups, allowing for precise muscle targeting. This is beneficial if you want to isolate and develop specific muscles or if you want to address muscle imbalances. By adjusting machine settings, you can target and strengthen individual muscles more effectively.
- Injury Prevention: Gym equipment provides stability and support during exercise, reducing the risk of injury, especially for those with mobility or stability issues. It is a safer option for those recovering from injuries or dealing with joint pain.
- Increased workout versatility: Modern gym machines offer a wide range of exercises and variations to help add variety to your workouts. This versatility prevents boredom, challenges your muscles in different ways, and stimulates muscle growth by introducing new stimuli to your body.
- Beginner-friendly: Gym machines often feature adjustable weight stacks and resistance levels, so beginners can start with a lighter load and gradually progress as they get stronger. This step-by-step progression builds confidence and helps lay the foundation for more advanced training methods.
- Enhanced muscle focus: Machines provide a controlled environment for training, limiting secondary muscle engagement and allowing you to focus on target muscle groups. This is advantageous if you want to emphasize muscle hypertrophy or improve the muscle-mind connection.
- Injury Rehabilitation: Gym equipment helps in the rehabilitation process by providing a movement-controlled environment. People recovering from injuries can isolate and strengthen specific muscles while reducing the risk of further injury.
- Convenience and Time Efficiency: Gym machines are often placed in compact spaces, enabling efficient training and minimizing the need for extensive setups and equipment changes. This is useful in busy gym environments or when time is limited.
It’s important to note that, while gym machines have their advantages, they do not perfectly replicate functional movement demands or train stabilizer muscles as effectively as free weights. Combining machine exercise with free weights and other forms of resistance training can provide a holistic approach to muscle growth and overall fitness. Talking to a fitness expert can help you create a balanced and personalized training program based on your goals and needs.
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