Free Weights vs Machines for Muscle Growth
Вставка
- Опубліковано 16 чер 2024
- TIMESTAMPS
00:00 Intro
00:15 Exercise Types
01:43 Exercise Type & Hypertrophy
03:41 Potential Advantages
10:06 Strength & Performance
11:04 Fatigue
13:07 Equipment Availability
14:03 Practical Recommendations
STUDIES
pubmed.ncbi.nlm.nih.gov/37582...
pubmed.ncbi.nlm.nih.gov/32358...
pubmed.ncbi.nlm.nih.gov/37559...
pubmed.ncbi.nlm.nih.gov/16937...
pubmed.ncbi.nlm.nih.gov/24276...
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These are the questions that keep me up at night.
🤣
80% machines 20% free weights works the best for me. I used to do a lot more free weights but since I started to put more emphasis on machines I have grown so much bigger and fuller. Machines are the best for hypertrophy
This is the first one of your videos I ever come across. I find your information very accurate, well-researched, and is well presented. Subscribing immediately
glad you enjoy the videos👍
Wow, man! Great video. This is exactly the type of specific content I was looking for-easy to digest and very well explained. I'm glad to have found this channel.
glad to hear it 👍
I’d be 100% free weight. Except I prefer not having to spend 45 minutes a workout loading and unloading.
Get one of those quick switch dumbells
Absolutely 💯
No machine will give your muscles a stimulus as great as proper squats or deadlifts.
one of the best of the best channels
Excellent video! Clear, concise and to the point with great coverage!
Glad you enjoyed it 👍
I find all of your videos so motivating and so educational, i love that all your information is well researched and that you always cite yourself. i cannot tell you how greatfull i am for your videos. i have recently been getting into using pre workout to help with my workout as i usually train in the evenings. i am a person that does not drink caffee or consume caffeine and never had a habit of it so i feel it really helps for me. though i haven’t found a video of yours to explain this, i hope that you can soon make a video about the effects of using preworkout supplements before a workout and possibly during as well, i would love to know if it has an effect if you take it before or in comparison to during.
Cant wait to see more of your content!! much love and respect ❤❤❤
Glad you enjoy the content. I plan on making a video on supplements at some point 👍
One of my favourite channels. So informative.
Glad to hear it 👍
great channel, love the well laid out and explained info yet not an over-zealous reliance on often flawed studies
Glad you enjoy the videos 👍
40% machine with 60% free weights , definitely use machines for more isolated muscle workouts and I use free weights for more compound exercises.
This video is so great, Its just fully packed with information and facts.
I think every personal trainer should watch this video !!
In fact Machines help growing the muscle you wanna train, BUT
free weights help growing all the help-muscles for the exercise, too.
So if you wanna grow overall , not just the (e.P.) chest ,then do it free-weight
The only difference on Machines for me is, you don't die when you go all out. Especialy when doing squats.
When I was young and into bodybuilding I found about a 50/50 mix of free weights and machines to be most effective for growth. I especially liked plate loaded hammer strength machines. Now at 50 I only do free weights, body weight, and cables. No lever machines. I value functional fitness more now so I want to balance the weight.
Nice. Yes, I have also found the hammer strength machines to be fair superior to most others 👍
Functional is the most bullshit word in fitness.
@@FlowHighPerformance1that hammer strength machine is no joke 💪
how the hell did u know that 50/50 was the most effective? imo its impossible for you to know but w.e
I miss the Hammer Strength machines. They were great especially on back day.
All the information given in this video is true. As a certified Trainer I will suggest that one should learn form and technique related to each muscle growth to prevent injury and gain more hypertrophy in the muscle growth.... 😊😊
I use both, and both seem to help. I'm very grateful for your evidence based approach and level-headed advice. Too many fitness youtube channels try to portray themselves as THE ONE TRUE SOURCE of all advice, and you have so many that basically use their own experience as the basis of their recommendations - which, when you think about it, is no different from anecdotal evidence.
So - exercise is exercise. Free weight or machine based will help you do what you want, provided you do it safely. Thanks!
well said. The exercise we use is a means to stress our muscles 👏
As usual, another helpful video.. Thank you..
No problem, glad you enjoyed it 👍
Switched back to hybrid-50/50 bar and machine/cable/free weight at 40 years old-lifting for 20+ years. I find its the best of both building muscle thickness and definition.
Yes, a combination of different forms of resistance is usually most appropriate in most cases 👍
Super useful and easy to understand content, thanks 🙏🏻
no problem 👍
I have trained for well over 50 years with a mixture of machines and free weights and my routine has changed with aims, age and injuries. Now in my 70s it’s mostly machines but with some other methods eg cables. I think this is an excellent analysis and explains not just what the differences are, but also why. One thing I have found is that you improve at exactly what you do and the way you do it. Just changing an exercise slightly can make a difference to how much you ache afterwards. Also being able to do a particular cardio exercise doesn’t mean you can do a different one just as well. I have therefore tried to vary what I have done to a great degree. Doing this might mean you don’t improve on one specific exercise as much but you do get a more rounded fitness in terms of strength, cardio ability and even body shape.
some good points here. Yes, strength/fitness is specific to the exercise you perform 👍
Great advice!
Nice episode......thank you.
Nearing 60 years of age, I pretty much use machines and cables only. Love the hack squat for back support.
Nice. Yes hack squat is a great machine 💪
I love free weights because it's harder to work out with them
I only work out at home with dumbbells, but if I had the access i would definitely prefer machines
Awesome content
I always use barbell squats, then go heavy on the machines, so i can go max safely and also can develop my balancing muscles as well,,,
I have been using free weights for bicep curls for the past couple of months, and it always felt quite bad. A couple of days ago I used the machine for biceps, and now I dont want to go back. The pump from one set was better than any set I have ever had trying to go 3x8 on free weights.
I am definitely going to be viewing machines in a more positive light from now on.
Nice work. Also keep in mind that pump/soreness are going to be exacerbated by novel exercise 💪
Machines for biceps
Cable for delta and swinging movements that use leverage
Weights for everything else
Beginner here (2 weeks) i don't want to risk any injuries so ill be sticking to machines
nice
I am a beginner too (1 months) and it seems like no one in my gym does any compound exercises. I have seen it in action couple of times but that's all. This makes me really sad because this also means when I finally begin to do compound exercises, no one is going to help me or show me technique.
With dumbells, it is really not that possible to injure yourself. I feel like working with free weights is more beneficial for your overall body. Having that stability and control moves the exercise to another level. And it is also more important for outside of the gym, since you lift objects and not weights attached to cables.
your probably not gonna get injuries with free weights unless u ego lift
As someone who suffered from shoulder injuries for years and learned a lot about the causes and the biomechanics from experts to get me out of that, I'd like to inform you the danger of using fixed machines way more than free weights, not the other way around. let me explain...
~ This might be a long comment, but bear with me if you care about longevity and staying away from injuries ~
When you use Fixed machines (machines that have a fixed plane of motion, lets take an example of chest press, your Joint Stabilizing muscles (infraspinatus, teres minor, Supraspinatus, serratus anterior) gets too weak compared to the chest (since the stability is already provided by the machine and thlese stabilizers wont be strengthened along with the main muscles). With time, big unbalances around your shoulder joint start to develop, in this example the shoulder will get excessive internal rotation and will cause continuous wear and tear caused by bad mechanics in the joint.
The amount of shoulder instability is already existed since most men focuses more on the manly muscles (chest front shoulder, lats) which are internal rotators of the shoulder and neglect adding exercises that balances such as ( serratus anterior, lower traps, rear delt, infraspinatus, Supraspinatus, teres minor), so using fixed machines without addressing these issues will make it even worse.
Don't get me wrong, Machines are still great for hypertrophy in terms of adding more volume = more muscle growth since they don't require much CNS fatigue, meaning after you've done your majority of workouts targeting all muscles (including the stabilizers) you finally add one or two machines at the end since you're already exhausted and machines don't exhaust the body as much.
I recommend rethinking your choices. Same if not better hypertrophy can be achieved with free weights - by using techniques such as loading the muscles at full lengthened position- there's many studies about this, many Machines can't provide that.
As someone who suffered from shoulder injuries for years and learned a lot about the causes and the biomechanics from experts to get me out of that, I'd like to inform you the danger of using fixed machines way more than free weights, not the other way around. let me explain...
~ This might be a long comment, but bear with me if you care about longevity and staying away from injuries ~
When you use Fixed machines (machines that have a fixed plane of motion, lets take an example of chest press, your Joint Stabilizing muscles (infraspinatus, teres minor, Supraspinatus, serratus anterior) gets too weak compared to the chest (since the stability is already provided by the machine and thlese stabilizers wont be strengthened along with the main muscles). With time, big unbalances around your shoulder joint start to develop, in this example the shoulder will get excessive internal rotation and will cause continuous wear and tear caused by bad mechanics in the joint.
The amount of shoulder instability is already existed since most men focuses more on the manly muscles (chest front shoulder, lats) which are internal rotators of the shoulder and neglect adding exercises that balances such as ( serratus anterior, lower traps, rear delt, infraspinatus, Supraspinatus, teres minor), so using fixed machines without addressing these issues will make it even worse.
Don't get me wrong, Machines are still great for hypertrophy in terms of adding more volume = more muscle growth since they don't require much CNS fatigue, meaning after you've done your majority of workouts targeting all muscles (including the stabilizers) you finally add one or two machines at the end since you're already exhausted and machines don't exhaust the body as much.
I recommend rethinking your choices. Same if not better hypertrophy can be achieved with free weights - by using techniques such as loading the muscles at full lengthened position - there's many studies about this, many machines can't provide that.
I started bodybuilding young age of 15 (natural) with heavy free weights and got all sorts of injuries like labral tears and joint problems now I’m 30. I do only machines light weights higher reps nowadays and my problems have not gotten worse and I look as good as ever. As far as building muscle machines are just as effective imo you just won’t be as strong but I don’t really care about strength anymore
Definitely. That's the good thing about hypertrophy training, there are many ways to provide a good training stimulus which can keep our joints healthy long term 👍
I personally do 60% free weights and 40% machines, so like 3 free weight compund movements and 2 isolated machines💪
I think that for pure hypertrophy the machines are clearly superior. They offer greater stability with which you can train more safely to failure while causing less fatigue. for hypertrophy all this is a godsend. what I see that works for me is doing the first exercise with free weight, and all the other exercises of the day with machines.
The extra stability is definitely helpful for many movements 👍
Stability does not lead to more muscle growth it just gives less demands to other muscles which isn’t a good thing. Technical failure offers similar results as absolute failure so why not just go to technical failure on a free weight and get the stability benefits? I’ve also found that said if you do mostly free weights they are not much more fatiguing because outside factors such as the core and calves can support your body better.
There’s no evidence max stability leads to more growth. All we know is you can’t be flying all over the place. If max stability was king then rings which use far less weight due to the instability would be ass yet we have advanced guys making gains from rings. There’s no reason you can’t fail with free weights not that hard to control
If you asked me who’s getting a higher stimulus between someone smith pressing and someone doing 1 arm push ups I’d take the 1 arm push ups. You can’t even do 1 rep until you have enough strength which shows how high the stimulus is
awesome explanation
glad to hear it 👍
I like both. When it comes to benching, I prioritize free weight just to have a realistic view of what I can lift. I use the smiths machine for benching as well, but I don't use it to gauge my ability, but just to get the workout in.
Im really uneasy about squatting since i tore my ACL a while back, deadlifting is great but squatting scares me a bit now. Its good to know the leg press might be just as good
Yep, leg press, leg extensions, split squats, hack squats etc. are all going to be good to train the quads 🦵
As I understand after this video, it doesn't matter which type of exercise you do. Machines for beginners, and free weights for experienced lifters
pretty much
Free weights for all core exercises machines later in the routine to push reps and get final pump
I'm still strictly free weights but I do add in some machines and cables but I prefer free weights and body weights, gotta keep it hardcore.
100% free here
Great video tfs 👋🏻
I have osteoporosis, so it's machines all the way for me. I've not sought advice on how safe (or not) free weights would be, but I'm 100% sure I'm doing my joints and bones a favour by using machines.
I'd say smith machine and cables should be the other way around at 1:34. Smith machines have a fixed movement pattern, the bar can only go up/down in a straight line. Cables can be moved freely.
I see your point. Either way, the message is that free-weights and machines are not two distinct categories 👍
for the study at 4:15 with the incline curl vs preacher curl. Could the disparity between the two groups be partly due to the fact that its easier to cheat with incline curl? or did the study account for that with PTs correcting any bad form?
It is definitely possible that the preacher curls were superior as they are forced to be more strict. The subjects trained alone, but send technique videos to the researchers each session to ensure technique was good 👍
Do what works for you. Your muscles aren't like people. They won't be able to tell if you lifted 5lbs of gold, vs 5lbs of rusted steel. If people can achieve great physiques while locked up, lifting any weight they can find, you can to in any gym. Simply, the magical factor is consistency, and challenging your body when it naturally learns to make things easier to do the same thing over and over with... consistency.
very true. Muscles respond to stress & tension, not barbells, dumbbells or machines
True... Everyone is different. Do what works for your body by listening to your body.
A very useful video, thanks!, the Mario rios guy says that free and body weight exercises are better than machines
Yes, I can see the benefit of free-weights for the purposes of translating to performance or functional outcomes. Although I think machines can be just as effective for local muscle hypertrophy 👍
There's another benefit of free weights that people usually don't think about. If you use free weights you can compare your strength to people who don't go to the same gym as you. Knowing someone's strength on machines is useless unless he's using that same machine.
That's true. It also allows you to standardise your own strength across any gym 👍
I used to do a mixture of both, but lately I prefer machines. I feel safer and therefore I can push harder. My feeling is that whichever allows you to progressively overload is what is better for you.
True, go with what you prefer at the current time
Compound free weights for an hour, weighted body weight for half hour with vest on then end it with machines for half hour.. that’s how i train
Depends what your goal is, if you training to look good and stay healthy then do a bit of both and trial error your way to the ratio that pleases you. If you an athlete for example training for a sport like rugby and basketball, you’ll find your self better off favouring free weights because those little muscles needed for stability that make it hard. You specifically want to train those because they help you with movements fort your sport. Then again machine have their uses still.
Me gusto mucho el video. Nice. ;)
I usually use machine isolation after x muscle’s main excercises that are freeweight
Amazing video :)
Glad you liked it 👍
@@FlowHighPerformance1 I will take some time on this channel on youtube 🤗
I have noticed that some machines cut the ROM short for taller or shorter individuals. For example, the leg press in my gym hits the bottom while I am just around parallel.
Definitely. Machines aren't designed for your individual anatomy, so they are often not ideal. Also, I'd assume machines are built for safety too, so they might intentionally cut ROM short on a leg press or hack squat for example to ensure it is safe for all users
I always prefer free weights, but some machines like the preacher curl machine are one of my favorites
Also I would put cables a bit more toward the free weight tier but thats just me
You overlooked the phenomenal difference in core strength development between the two variants. Free weight lifters are going to have stronger core bcoz core is always recruited in free weight training and that becomes significant in atheletic performance especially cross training and professional weight lifting. If it's only aesthetics one is concerned about then machines would do.
overlooked? 10:06
These days 70/30 machines/free-weights. I have all the stability I need. After 30 years, I’m much more focused on mind-muscle connection than being able to just lift stuff vertically against gravity.
Yep, machines allow you to simply push against load without any stability requirements 👍
Maybe start off with machines to get the form and stability down
Then follow up with free weights to get full range of motion and target stabilizers
Machines automate the movement, making it easier to have proper form, but at the same time making you lazier because the machine is doing part of the work.
Free weights depend entirely on you doing the whole thing, which makes them better for gaining strength and building muscle, but they require you to properly manage your form.
When I first started gym, I used a lot of machines. Now I just enjoy lifting free weights, it’s just more fun
I prefer free weights... i do use a couple machines n cables but very minimal and i also do dips and pull ups
Free weighs are usually always better, but for stability and ease of use, machines are a good alternative. Especially if you are starting off or like most gyms, if the weight room is packed and you can't use anything anyway.
I'm about 95% Machines and Cable. 5% free-weights
And 100% reason to remember the name.
You got this
I can See it in your Avatar
@@yourjustdessertscould be 30% luck
@@rosekberlintrue 🤣🤣
Bad choice
If you like having a lower back when you grow old, you use machines for compound exercises, simple as that.
I think pain/injury is a little more complex than that. If you feel fine I don't think free-weights are inherently bad for your back
You are doing ge excercise incorrectlly there shouldnt be any pressure on yoir lower back when doing free weights.
I'm lifting my own body weight exercise at home.
I would not be able to train my legs with free weights because i could not hold or carry the weights for my leg workout (100kg) with my arms or upper body
Since free weight training requires more effort for stability, could it be that machines, on the contrary, lead to fewer reinforcement of stabilizing muscles? Leading to joint pain due to insufficient strength of smaller stabilizing muscles if few free weight exercices are performed compared to machine exercices ?
its possible, although I think there would be so many other contextual factors to consider 🤔
free weights 100%, been doing this over 20 years, ive stayed away from machines and gained lot more muscle then people i workout with that use machines...
As someone who suffered from shoulder injuries for years and learned a lot about the causes and the biomechanics from experts to get me out of that, I'd like to inform many beginners and intermediates of the danger of using fixed machines way more than free weights. let me explain...
~ This might be a long comment, but bear with me if you care about longevity and staying away from injuries ~
Using Fixed machines (machines that have a fixed plane of motion, lets take an example of chest press, your Joint Stabilizing muscles (infraspinatus, teres minor, Supraspinatus, serratus anterior) gets too weak with time compared to the chest (since the stability is already provided by the machine and thlese stabilizers wont be strengthened along with the main muscles). With time, big unbalances around your shoulder joint start to develop, in this example the shoulder will get excessive internal rotation strength and will cause continuous wear and tear caused by bad mechanics in the joint.
The amount of shoulder instability is already existed since most men focuses more on the manly muscles (chest front shoulder, lats) which are internal rotators of the shoulder and neglect adding exercises that balances such as ( serratus anterior, lower traps, rear delt, infraspinatus, Supraspinatus, teres minor), so using fixed machines without addressing these issues will make it even worse.
Don't get me wrong, Machines are still great for hypertrophy in terms of adding more volume = more muscle growth since they don't require much CNS fatigue, meaning after you've done your majority of workouts targeting all muscles (including the stabilizers) you finally add one or two machines at the end since you're already exhausted and machines don't exhaust the body as much.
Many free weight exercises devoop better hypertrophy - by using techniques like loading the muscles at full lengthened position- there's many studies about this, and many Machines can't provide that. in addition, the strength you gain from stabilizers muscles will have a carryover on hypertrophy along the road.
At the end of the day, both machines and free weights must be done for maximum hypertrophy, but balance is key guys. We should understand the pros and cons of each and the biggest disadvantage of machines is the imbalances it creates. Don't learn the hard way
When I go in the gym the only thing I’m thinking about is ripping my muscles to pieces and kicking my own ass and that seems to be working well!
Yes, and this can be achieved with a variety of different exercises 👍
I only use free weight if I have a gym buddy, but if I'm solo I use machines cause I don't need a spotter
I've never used free weights simply because I dislike them and I fear injury due to being a bit of a knob. I'm no Sam Sulek, but I'm more than content as to where it got me
That is completely fine 👍
Although what you say about the resistance profile is very important, generally speaking machine is way better than freeweight for the simple reason that: it is safer. It is safer to evaluate your RIR, it is safer to go to muscle failure, it is safer because you're more stable. Obviously you would need to learn how to set up the machine for your morphology but that's the same issue with freeweight, you need a specific technique to handle the weight even before starting the set, safely.
Also, what a HUGE gain of time with machine (which is rather again of energy).
yes, machines can sometimes be a better option for the reasons you listed
My personal trainer has me do a mix of free weights and machines.
That's probably a good approach 👍
@maroiRios needs to see this quik
dont know that is
1. All machines are different. However, if you bench press 100 kg you can do it at any gym.
2. Machines are perfect for dropsets.
3. Machines are great when you train with a partner who has a big difference in strength.
All valid points 👍
I do literally all lil bit of these types 😆
Machine with a heavy MYO reps
Please make the video data analysis and it's implementation
How would you implement the collected workload data to yours athletes 🙏🙏🙏🙏🙏 please please
I generally don't think data analysis helps for muscle growth all that much
Sir I'm a fitness coach for a sports team, so I'm needed. Please help me 🙏
How does a rowing machine compare to walking? Strictly from a fat loss perspective.
they both expend energy and can both be helpful for fat loss. Rowing machine might be a little more systemically fatiguing if you are going at a higher intensity 👍
"The reason prisoners are so jacked is because they don't have access to machines" - Jason Blaha
calisthenics and machines and cables… every now and again free weights (light weight) for variety
For me, 85% free weights and 15% machines
I’m about 50/50
I just not fond of re-racking free weights after use 😂, so I prefer more machines
Probably free weights and supplementing machines
Is there a workout that you could do everyday with no drawbacks? Something like dead man hangs or farmers walk
Or even weight walking
you can probably do any exercise everyday. You can just moderate the volume & intensity
The downside of the machine is that it's not fun😢
I powerlift so I only free weight
We go to the gym because the machines
and the free weights...
What does it mean if my shoulder hurts when doing chest press
Usually it is a result of either:
-technique
-too much load
-too much volume too quickly
-maybe the machine doesn't suit your anatomy
Are you getting adequate nutrition for tendons and cartilage growth? Foods with vitamin A, B’s, protein, zinc. (Meat, liver, etc)
You clearly got one thing wrong Cables are free weights basically. Only the way of the force is alterered.
I guess so 🤔
first three comments are spam of half naked grill pfps and an esl arab who is from another universe
i love UA-cam
Just saw this. I have removed these comments 👍
honestly you deserve the free algorithm, maybe the bad side of UA-cam could be useful 😂😂
I'd rather not have the spam to be honest
i rather free weight i got a multi gym at home i never use it i rather sell my multi gym and buy more free weights
A smith machine is called a machine so boom
Long story short - "Time to bleeeeeed".
🤔
Unless u lift weights for a living. Do what u enjoy first.
In most cases, definitely 👍
The thing with science based lifters and their reliance on research is that NONE of the studies account for genetics
well, unilateral, within-subject studies account for genetics, nutrition, sleep, lifestyle etc. This is when the subjects perform one protocol with one limb, and a different protocol with the other limb, and compare results between limbs
@@FlowHighPerformance1 dude I'm not bashing your content, I think it's great. I'm just making a point that research isn't everything. It simply cannot account for all the variables and uniqueness of people
I understand. I am just responding to you claim that no studies account for genetics, when many of them do. I agree however, that research has limitations too
I love machine exercise. I can rest and 1 pump more and 1more and more 😂😂
😊
Gravity is the key. Machines are better bc of that.
doesn't all resistance training work via gravity 🤔
Smith machine is a machine
great to know