Machine vs Free Weight

In the world of fitness, few debates have been as persistent as that of free-weights versus machines. To this day, you’ll have people say one or the other is fundamentally *superior* for x, y, z reasons… yet as in most cases, a combination of both will work best.

Hernández-Belmonte and colleagues have brought more insight into this topic with an interesting 8-week study featuring 38 resistance-trained men.

The participants were split into two groups: one relying on free-weights and the other on machines. To ensure fairness, every variable in their training was kept identical. The only difference? The equipment they used for exercises such as squats, bench press, prone bench pull, and shoulder presses.

One of the features of this study was the monitoring of intensity. It wasn’t just about weight but also the velocity at which the weights were moved. With the assistance of a velocity-based method, researchers could fine-tune and adjust the intensity to ensure optimal results!

Through assessments like the one-repetition maximum and propulsive velocities, researchers could gauge just how effective each training modality was for strength, while for muscle growth, the team used ultrasound measurements by examining the quadriceps, pectoralis major, and rectus abdominis.

“But barbells create more joint discomfort…”

Well, joint discomfort was also assessed using the WOMAC and DASH questionnaires, to check the benefits and potential downsides of each method.

The outcome? Both training modalities showcased significant results and improvements. Whether it was free-weights or machines, participants witnessed significant muscle and strength gains, with essentially no differences in outcome, for both modalities. Most impressively, neither modality led to increased joint discomfort.

What does this mean? Both ways are equally effective, and a use of one or both methods can be viable for strength & hypertrophy results, despite what your favorite tik toker might suggest.