Machine vs Free Weights: Which is Best for Muscle Stimulus?

When you walk into the gym for the first time, you need to decide straight away if you are going to use a machine to work out or take a chance on free weights like the barbell or dumbbells. But in the debate of machine vs free weights, which one is best for muscle growth? Find out more.

This might sound like a tricky question, no? Which is best for muscle growth, gym machines or free weights? To help us answer that, we use the expertise of Mike Israetel. Dr Mike Israetel, PhD in Sport Physiology and co-founder of Renaissance Periodization, is a well-respected professor in the bodybuilding community. He doesn’t only talk about workouts and fitness tips, he often dives deep into health and nutrition.

See what he had to say below.

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So which one is it, then? Machine or free weights if you are trying to build muscle? According to Israetel, the framing of the question is already wrong.

The correct question would be which exercise better targets the muscle we want to work out.

With the answer in mind, then you can choose if you use a machine or free weights. And how do you choose the best exercise? There are 7 training principles which you should follow:

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After applying each of these principles to a pool of exercises, you end up getting rid of exercises that would not be great for you and you end up with a small number of exercises which are the best ones for your goal.

There you go, that is how you actually answer the debate of which is best for muscle growth: machine vs free weights.

To have a full understanding of what Mike Israetel has to say on the matter, watch the video below in its integrity.

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Using free weights for muscle growth offers several benefits compared to other forms of resistance training. Here are some key advantages:

It’s important to note that while free weights offer numerous benefits, proper form and technique are crucial to minimizing the risk of injury. If you’re new to weightlifting, it’s advisable to seek guidance from a qualified trainer or coach to ensure safe and effective training practices.

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Using gym machines for muscle growth provides several benefits that can complement and enhance your training routine. Here are some advantages:

It’s important to note that while gym machines offer benefits, they may not fully replicate the demands of functional movements or engage stabilizer muscles as effectively as free weights. Combining machine exercises with free weights and other forms of resistance training can provide a well-rounded approach to muscle growth and overall fitness. Consulting with a fitness professional can help you create a balanced and individualized training program based on your goals and needs.

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