This text was written by a TecMundo columnist; Learn more at the end.

In the past, a belief dominated the exercises we did in weight training gyms: beginners Trained on machines and advanced with free weights. Learn what the latest science tells us about training on machines or with free weights and the benefits of each type of training.

Comparative studies: free weights vs machines

The most current study on the subject was published in late 2023 and challenges a traditional myth: Bodybuilding on machines or with free weights produces similar results in strength and muscle hypertrophy. To test this, researchers in Spain divided 38 men with training experience into two groups: 19 who trained on machines and 19 who trained with free weights.

The only difference between them was the equipment used to perform the squat, bench press, row and overhead press exercises. These guys did the same number of workouts (3 per week), number of sets (3 per exercise), rest interval (4 minutes), rest between sessions (48 hours), and exercise weight. They also did not use anabolic steroids or supplements that could affect performance.

New tests were done after 8 weeks and it was found that both groups were getting stronger, with an increase of 11% in both groups. Basically, for the trained modality in a certain way, according to the principle of specificity, i.e. Those who trained on machines became stronger on the machines, and the same thing happened with free weights.

Regarding the increase in muscle mass, there was hypertrophy in the analyzed regions: chest (more than 12% increase), thighs (3%) and abdomen (2%). There was no difference between free weights and machines in terms of strength or muscle hypertrophy, and both were effective. Additionally, both groups showed improvement in stiffness, pain and joint functional disability.

This evidence adds to a larger body of work that has established the same conclusion. Both machines and free weights are effective at gaining strength and hypertrophy, but what are the advantages and disadvantages of both forms?

Free weights: advantages and disadvantages

It is generally thought that exercises performed with free weights are more important and effective than exercises performed on machines.

This purported superiority comes from practitioners with anecdotal evidence based on individual experience, but also from studies testing exercises with only free weights as the dependent variable, and acute studies showing greater muscle activity in this modality. Inappropriate attribution of an acute variable (muscle activation) to chronic consequences (hypertrophy).

In practice, There is a greater need for inter- and intra-muscular coordination in exercises performed with free weights.This allows for greater freedom of movement in exercises such as bench press or dumbbell press.

Free weights may allow greater freedom of movement

Machines: advantages and disadvantages

HE Prof. Dr. Belmiro Freitas de SallesOne of Brazil’s top experts and the author of the best-selling book in this field underlines that machines can be an important resource for checking technique, safety and exploring various torques in ranges that free weights do not allow. It offers practicality. If you go to gyms, you know that equipment availability varies depending on the intensity of the environment.

Machines emphasize technical control and give us greater security

“Both machines and free weights can be used for beginners without loss of performance or function when transitioning from machines to free weights after the initial adaptation weeks. This could be an interesting and safe instructional progression for beginners who have limitations when using free weights in their first contact with training,” says De Salles.

This is visible when people have difficulty performing certain exercises that are considered basic in bodybuilding, such as squats and bench presses on the bar or bench press with dumbbells.

The researcher also suggests that: Machines can be a great option for people who train without a partner or trainer, due to their practicality and safety, as well as their variety of breaking plateaus. If you want to gain strength in an exercise, choose to do it specifically on a specific machine or with free weights (dumbbells or barbells).

The literature shows an increase in emotional valence and arousal immediately after exercise, indicating an activated pleasant state. Enjoy this feeling during your workout, the exercises have an instant effect. A survey of experienced practitioners found that training with free weights was more enjoyable and provided greater emotional activation than exercises with machines. It appears that moving weights without a fixed or directed movement pattern can place greater demands on body control, thus facilitating pleasure and satisfaction for practitioners.

Whatever is the simplest and most scientific answer to the question in the column title. But the biggest practical application for your workouts is that your choice matters.

Practitioner preference should be taken into account as it is a pillar of evidence-based practice (EBP). One thing that has a lot to do with your motivation in training is your emotional response to exercise. We have individual preferences that make us feel better when training with free weights or machines.

Use machines or free weights for hypertrophy, choose the equipment you want to increase this capacity for strength and feel better in training, consider your individual preferences.

***
Fábio Dominski
He holds a PhD in Human Movement Sciences and a degree in Physical Education from Santa Catarina State University (UDESC). He is a university professor and researcher at the Laboratory of Sport and Exercise Psychology (LAPE/UDESC). he is doing
scientific dissemination on social media there podcast available on Spotify. Author of Physical Exercise and Science – Facts and Myths.


Source: Tec Mundo

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I'm Blaine Morgan, an experienced journalist and writer with over 8 years of experience in the tech industry. My expertise lies in writing about technology news and trends, covering everything from cutting-edge gadgets to emerging software developments. I've written for several leading publications including Gadget Onus where I am an author.

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