Free Weights vs Machines for Muscle Hypertrophy (New Study)
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- Опубликовано: 7 авг 2024
- Are free weights or machines better for muscle growth?
Some consider free weights to be superior mainly due to the increased stabilization recruitment. It's theorized the instability with free weights results in greater muscle fiber recruitment.
On the other hand, a stable environment with machines could allow an individual to focus more on the intended muscles. Additionally, some machines are designed to match the strength curve of an exercise, meaning they challenge the working muscle or muscles to a high degree throughout the range of motion.
But what does the research say? luckily we have a recent study by Schwanbeck et al. to evaluate.
15 men and 21 women with an average of 2 years training experience were randomly assigned to either a free weight group or a machine group. For both groups, training consisted of cycling two days of training, with one day of rest. On day 1 both groups trained the chest, back, and triceps. On day 2 both groups trained the legs, shoulders, and biceps. This was cycle was repeated for 8 weeks.
Ultrasound was used to measure thickness of the quadriceps and biceps before and after the training period for both groups. 1 rep max on the barbell bench press and 1 rep max on the smith machine bench press was assessed before and after the training period. Additionally, a 6-10 rep max on the barbell back squat, and a 6-10 rep max on the smith machine squat were measured for both groups before and after the training period. These 6-10 rep maxes were used to predict one rep max values for both these exercises.
Starting off with the strength results, both groups actually experienced similar increases in barbell bench press 1RM. For the smith machine bench press 1RM, the machine group experienced greater gains compared to the free weight group. For predicted barbell back squat 1REP MAXES, both groups experienced statistically similar increases, however, it's very clear to see that percentage-wise, the free weight group experienced greater gains. For predicted smith machine squat 1REP MAXES, both groups experienced similar increases.
Moving on to the hypertrophy results, both groups experienced similar increases in biceps thickness and quadriceps thickness. In other words, both free weights and machines appear to produce similar hypertrophy. Now, of course, it would have been more informative if the researchers could have assessed hypertrophy of a few other muscle groups, as both groups did train the majority of their body. But Regardless, when looking at the mechanisms of muscle growth, reasoning does seem to suggest both free weights and machines can produce similar hypertrophy.
Mechanical tension is the best-categorized driver of muscle growth currently. Ultimately, both free weights and machines can induce high amounts of mechanical tension (active and passive), likely explaining a big part of why they can produce similar hypertrophy.
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References:
Schwanbeck et al. (2020) - journals.lww.com/nsca-jscr/Fu...
DETAILS ON MECHANICAL TENSION:
Wakerhage et al. (2019) - journals.physiology.org/doi/f... (mechanical tension is the best categorized driver of muscle growth currently + potential mechanosensors)
Schoenfeld (2010) - journals.lww.com/nsca-jscr/Fu... (mechanical tension consists of active tension and passive tension)
Nishikawa (2020) - journals.physiology.org/doi/a... (titin alters its function during eccentric contractions)
Cutts (1987) europepmc.org/backend/ptpmcren... (sarcomeres within the vastus muscles are stretched at long muscle lengths) 
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I like combining both. But after 10 years of training, I’m really enjoying machines. The mind muscle connection is incredible and I feel less tension on my joints.
Interesting! Thank you for sharing :)
@coosee :v absolutely, i once asked a guy that ide say is an advanced lifter (he was pretty big) to spot me on barbell bench, he was doing incline smith bench, he said he likes to use smith machine to progress weight without any risks as he doesnt have a spotter and he was lifting some hefty weight so it sums it up.
Agree. As you get older, machines are a far safer bet for working to failure with far less chance of injury.
I'm kinda torn cause most opinions I can find say beginners should avoid them but the only 2 gyms near my house have a smith machine or nothing but free-hanging barbells and no squat rack. Then again I realize I'm probably never gonna have someone to spot me and isn't that the point of smith machines anyway?
@@leviathan3630 Use them. Or use in combo with freeweights. Studies have proven they build just as much muscle. And there's no one who cares really, it's all up to you.
what i like about the machines are if you fail and your muscles give up you'll be safe whereas with free weights if your muscles fail you'll likely need someone to help get the weight off of you. I use both but theres no denying Im more comfortable pushing my body till failure with the machines.
Facts, thats the only way i train. Every set till failure with decent rest between. I love free weights but those two concepts become inconvenient in the gym together.
Until you get trapped under the barbell when doing smith machine bench press and you literally die if you don't have any help, and there is nothing you can do.
Only down side is that all the stabilizer muscles kinda sit idle when you use machines. And it can set you up for injury in the real world. Another point is I'll be stronger on a machine 100% of the time than with free weights.
@@correctpolitically4784 why would u get injured?
@@noticemesenpai9754 because when you use a machine you don't use the muscles that keep form. So the ability to push hard is there but not the ability to control the force. When you use free weights there are other little things at play other than chest Tris and delts on a bench. The muscles that stabilize you to keep that form. So in a very real sense you may look like you gained as much but in reality you don't. Those little assistance muscles are why you will lift more on a machine than with free weights on an equivalent exercise. Don't get me wrong there are some awesome machines but , for the most part , using them exclusively is a bad idea. You ever spot somebody who just had terrible form and the whole time you're trying to talk them through it ? But they just can't get it right ? That's because they never developed the muscular control. And so they stall right there. That's kind of what machines only will do to you. I guess if you're happy with just looking like a tank and not being 1 maybe. Personally i started lifting to beat the sht out of people better. So at almost 50 I want sht to work.
I love these and the way the videos are animated. Very well explained too. I just subbed to stay up to date on your videos.
Great to hear, thank you very much :)
Thank you for taking the time to make this video. It was very informative.
Great to hear, thank you for your nice words!
I thought I'd explain the ideas at 7:37 a little more here, rather than making the video longer: I said that depending on the working sarcomere lengths of a particular muscle, passive tension can be generated at long muscle lengths (stretched muscle position).
Most would assume (and I've made this mistake before) that if a muscle was stretched, the sarcomeres in that muscle would be stretched too (and therefore passive tension is present). But this isn't always true, because different muscles have their sarcomeres organized in different ways, meaning that a muscle can be stretched, yet it's sarcomeres are not stretched to the point passive tension occurs.
In the video, I gave the example of the vastus muscles in the quadriceps (these include the vastus medialis, vastus lateralis, and vastus intermedius) research does suggest (1) that when the quadriceps are stretched, the sarcomeres within this muscle do produce passive force. If we look at another muscle, like the long head of the triceps, research suggests (2) that the sarcomeres within it are not stretched enough to produce high amounts of passive tension.
Anyway, thanks for watching!
References:
(1) europepmc.org/backend/ptpmcrender.fcgi?accid=PMC1262051&blobtype=pdf
(2) pubmed.ncbi.nlm.nih.gov/10828324/
This can likely explain why the squat had a greater disparity then because the eccentric phase in the barbell squat is significantly more challenging
I’ve heard that free weights are more effective for building strength since you need to build stabilizing muscles that wouldn’t normally be activated during an isolation type exercise on a machine
Exactly!
Keep these videos coming. We're living in the time where people are CRAVING real knowledge on so many concepts. Health being a biggie. Your channel is well rounded. Keep it up 👌💪
Thank you for the kind words, I'll do my best!
Great video. One of the best i've seen on this topic. Keep up the good work
Thank you :) I'll do my best!
How u only have 500 subs, this vid is amazing
Thank you :)
I second this notion! (p.s. subs have doubled since your comment so it’s building up!)
Now bro’s popping off
Incredible video, super informative and helpful, thanks a bunch!
Thank you so much for the kind words, they mean a lot :)
Incredible video, surprised you only have 1.38K subscribers. Good work!
Thank you for your kind words :)
New sub. Really great material, mate. As someone who does a lot of bodyweight stuff, I really appreciated your bench press/pushup video.
Unique styling format and very informative 👍
Thank you for your kind words :)
Awesome video sir! I found this very informative.
Thank you, really awesome to hear :)
Holy shit there is so much good researched information on here compared to channels with millions more subs. Earned a sub
Thank you for the kind words, that means a lot!
Lots of good videos keep up the good work. You deserve more subs
Thank you :)
I can't wait for this channel to blow up to a million subs so I can brag about being one of the first 1000 lol
Haha, I appreciate your kind words, thank you!
I'm so happy i subbed yesterday!
That's awesome to hear, thank you :)
This is good information. I am not very experienced with weight training, and I want to get into it, but at this time I don't have anyone to work out with, so I will feel safer using machines, at least at the start.
Thank you, and I think that's perfectly justified :)
Great video, subbed! 😊 keep it up
Thank you, I'll do my best :)
found your channel at 1.4k subscribers. Mark my words, this channel will blow up eventually. Can't wait to brag that I found this channel before it hit 1.5k subs.
Haha, I appreciate that, thank you :)
Reminder to brag
I suggest trying both machine and free because you never know which one is best for you. If you enjoy both then both is good, try and change up every week.
I think machines are safer and I can rep out to a closer point of failure on most machines. If I was doing free barbell bench presses, I wouldn't be able to go as close to failure, unless I had a spot or a training partner.
I'm 54 years old now so the added stress of free weights is more likely to damage my joints. I did all of the old-school stuff in my 20s and 30s. I'm ambitiously lazy these days ; )
especially leg presses,squat may be dangerous in high weights
very informative video. this video throws away the misconception that machines are only for beginners.
I use the smith for so many things and I find I am able to target my desired muscles more and use less energy on stability. Not only that but I can sit back more in my squats without the risk of falling.
Your animations and explanation of muscle contraction are excellent. I would love to have had something like that for my A&P class. If you don’t have a dedicated video on muscle contraction, you should make one!
Anyway it doesn't hurt to do both of them, I usually do flat bench machine after bench press, incline machine after incline bench and so on. And if you want to increase your free weight bench, flat bench machine is the safe way to do it since you can go heavy without having a spotter, just make sure not to forget to also do the free weight version or else you will mess up your stability on the free weight version.
I think that's a nice recommendation :)
Great vid man... subbed
Thank you, I hope my content provides you with value :)
Great video!
Thank you!
Great going🔥
Thank you :)
Very informational. Keep it up
Thank you, I'll do my best!
Nice channel, subbed.
Thank you, welcome :)
This vid was amazing!!
Awesome to hear, thank you!
Thank you!!!
You're welcome :)
You earned my subscription good talk
Awesome, thank you!
Great video
Thank you :)
Wow what a nice information. Subbed!
Thank you! that means a lot :)
@@HouseofHypertrophy Most welcome!
I only like machines for movements I can’t give 100% control to.
Seated rows and large pull downs,
Tricep extensions, cable flys, hamstrung curls.
Bro this video is amazing
Thank you :)
Brilliant presentation 🖒
Thank you!
I appreciate this video alot. I have been really afraid of using machines because I have heard they are bad for your body because they don't do the regular range of motion or something like that, so this makes me feel a bit better. If someone is able to tell me another video to check out that kinda recognizes this idea, let me konw
Thank you for the kind words!
As machines technically do not enable complete freedom of movement, this can be uncomfortable if that movement the machine permits does not really align with your body's anatomy. However, so long as a particular machine exercise is comfortable for you, I think it should be fine. Hope this helps!
@@HouseofHypertrophy If I could ask this question then, is there something you would recommend to make sure I am smartly doing machines, or somewhere you recommend checking out for that sort of thing?
There's probably good tutorials that can be found on RUclips. I'd say, for the specific exercises you're interested in, check out if you can find tutorials on here. Then try out what they've said, and see how it feels (I'd say don't be afraid to make slight modifications on any exercise if you think it's justified). Hope this helps!
I’m new to lifting but I think eliminating guesswork and focusing solely on your work out in a safe environment produces better results and well you are safe from unnecessary injuries,
It’s not about looking cool, it’s about the gains.
Some come slow,some fast
But All in all,you must put in the work for results,there’s no magic work out.
great video. keep it up!
Thank you very much! I will try my best :)
@@HouseofHypertrophy so it is the same result as long as I do every set to to failure in smith machine bench press?
For muscle growth of the prime movers (pectoralis major, anterior deltoid, and triceps), probably.
If Im at the gym, I avoid free weights like the plague. Too many bros hog all the weights and benches, they can be too dangerous, and it adds time in the gym. Machines are great because you can increase or decrease weights as much as you want, and failure isn't so scary. Also, no bros.
Haha, fair enough! :)
Thanks man
Not a problem!
Man I love this video, my apartment only has a smith machine , I have been beating myself up over the fact that I felt like I was cheating myself, that being said I have seen massive gains Over the last 5 months since I started working out so obviously it’s working! I just wish I knew how much weight I could push on a regular rack
I love Smith machine nowdays. Smith and normal bench strength actually isnt huge difference. Usually only 10-25lbs difference. I prefer Smith because its easier on shoulders.
Awesome to hear! Hopefully you get access to free weights some time so you could test it out :)
Generally, the research seems to show non-significant differences in the load lifted between barbell bench pressing and smith machine bench pressing or that individuals can lift slightly more with the barbell bench press:
1) Correterman et al. (pubmed.ncbi.nlm.nih.gov/15705030/) found that in individuals with at least 1 year of training experience, they could barbell bench press an average of 78.3kg, while they could smith machine bench press an average of 67.4kg.
2) Saeterbakken et al. (pubmed.ncbi.nlm.nih.gov/21225489/) found in men with an average of 4.6 years of training experience, barbell bench press one-rep max was statistically significantly greater compared to a smith machine bench press one-rep max. Unfortunately, they did not state the exact values, rather a graph that is pretty hard to decipher the precise value was provided.
3) Schik et al. (pubmed.ncbi.nlm.nih.gov/20093960/) found that in trained and untrained subjects, smith machine bench press one-rep max values were statistically similar to barbell bench press one-rep max values. Unfortunately, the exact values were not given.
4) Finally, Schwanbeck et al. found that in men and women with an average of 2.5 years of training experience, smith machine and barbell bench press one-rep maxes were also similar (journals.lww.com/nsca-jscr/Fulltext/2020/07000/Effects_of_Training_With_Free_Weights_Versus.6.aspx?context=FeaturedArticles&collectionId=1).
I'm pretty sure most smith machines bars are 15-20ish pounds yours may have it printing somewhere on it so you can do your calculations accordingly
@@lonewolfe5960 my is 35
Good information!!!!
Thank you :)
maaan, how come you have soo less subs, i love it.
Thank you :)
Great video! The information makes sense as most trainees know and realise there is a certain danger that is associated with free weights. I was thinking though... I wonder if they can test the most important muscle of all ..."the brain" as I know for me I get fatigued and stressed alot faster with free weights than any machine ever could...but machines will always have their place for focus and precision.
Interesting, I think it's possible free weights cause more fatigue as they generally involve more muscle mass than machines (due to more stabilization muscles being invovled with free weights). As far as I'm aware, I don't think there are any papers comparing measures of fatigue between free weights and machines. Hopefully future reseach assesses this :)
Trouble is people lift far too much weight with a poor technique using Freeweights that’s what causes the injury
Good video I think machines get an unfair bad reputation. To me its another tool to be utilized. I've gotten the best results combining free weights, machines, bodyweight and even bands.
Thank you, and I agree :)
Starting to prefer machines as I get older, helps keep niggling injuries at bay. I’m a smith machine convert now, use it for everything
Great video bro! I have a question btw, I'm still new to the gym and is it okay to just exercise my strength on a Smith machines first? Because I tried to bench press for the first time yesterday and I couldn't even lift the barbell without the weight (skinny guy problem) 😂 but when I tried to do it on the Smith machine it felt a little bit easier
I think that's perfectly fine. So long as the smith machine bench press is comfortable for you, I say go for it. Alternatively, you could perform dumbbell bench presses with light weights, and progress from there. Ultimately, either one (or even a combination of both) is fine in my opinon :)
@@HouseofHypertrophy thank you so much! I will definitely try to progress into it 🙏
The smith bar weighs less. A standard bar is 45lbs
Most smiths 15-20
Hey are you able to bench the bar now???
@@James-Lifts yeah i can bench the bar easily now but im on a recovery now and didn't workout over the past 4 months due to a motorcycle accident and my arms still feel sore after it, i kinda lose some weight and muscle rn
Learning the mechanics of my body, I attain better stimulus with machines. Plus, free weights, over time, have put a lot of stress on my joints.
Awesome stuff, always great to learn what works best for you!!! :)
@@HouseofHypertrophy for sure!
I do not think there is any point in citing a study with n=37. It may just as well be noise - and probably is.
This means if I want big muscles I have to use machines and if I want to dry out I have to use the opposite
Is that right?
I use machienes to isolate musclesnI want to focus on and free weights for overall strength in that specific movement.
Doing in order of .... barbell, dumbell, machine, cable... is the best way for hypertrophy. Really work and exhaust the muscles this way.
In my opinion I’ve seen most Gains from free weights compound exercises also I think it’s best if you wanna build overall strength and athleticism but if bodybuilding is your goal then probably doing both machine and free weights is best .
machines are super expensive and take up tons of space. For home gym the dumbbell and adjustable bench and power cage is best way to go plus add some cable attachments.
Interesting how much specificity may a play a role. What I am saying is andedotal and has many confounding factors. I hadn't barbell bench pressed in ~ 10years, but I have done a good deal of Hammersmith Bench Press Machine,Tricep Press down, and Machine Incline Bench. Lifting off and on.... However, when I free-weight-benched press yesterday for the first time in ~8 to 10 years I only put up 235lbs. Which for someone who had almost never barbell benched in 10 years is probably pretty good. I have hiy as high as 365lbs in my early 40s. I don't barbell bench mostly becuase I don't have a spotter or partner. The barbell bench seemed quite awkward and bit weaker than I hoped to lift. I do think the combo machine and free weights could be a good comeback workout for my barbell bench. I think I could get some noob gains and be in the 300 plus club once again in several months of regular working the barbell bench while in my mid 50s as true natty, not even trt.. I guess I will see, I have bench press comebacks before, lets see if I can do it it in my 50s with the 300 club first.
Yeah, I think the principle of specificity likely explains this. If you train the barbell bench for a while again, you should be able to get back to 365lbs and maybe even beyond :)
Both will help you build muscle.. you have to know its Max Tension Under Load ROM
There's only a 'dynamic better' that is applicable to both.
What I would like to see if the compound lifts on the Smith machine were taken out and see the results then as I know alot of people who claim they're no more effective than leg press for example
First exercise I use free weight then the rest use machine.
What’s better for chest press bench smith machine or barbell
Loved it! currentley working on a Meta-analysis on this topic! but what happened to your instagram??
Thank you :) Awesome to hear, I'd love to see the meta-analysis when it's done!
I decided to delete social media. I still make infographics, but I send them out via email. If you'd like, you can sign up to the email list at houseofhypertrophy.com
Also, if you need to contact me about anything (if you need any help with adobe illustrator), feel free to email houseofhypertrophy@gmail.com :)
@@HouseofHypertrophy Great! i hope it will be published this year! i will do the statistics in the next few weeks :)
Oh, i understand! sad, i loved you instagram, but its understandable. I have subscribed to your email now. And again, thanks alot for your contribution to my AI skills :)
It makes sense, the barbell press has a much tighter accepted range of motion that the back squat.
You can't specialize the targeted muscle as much if you don't use a machine such as the legs for me. If I do heavy barbell squats, my core takes some energy not making my legs grow as big. If I do calves, holding weight somewhere takes energy and my grip can't hold as much weight for example. It wouldn't get as big. Everything else, I do not to look big so I just do free weights and cables.
machines are safer, usually can use more weight and get better connecton. I don't even bench press anymore, i do cable flys, less stress on my shulders, and get a way better connection to my muscles. I could bench all day, and only feel it in my arms and shoulders, but i can do 3 intense sets of chest fly with a cable machine and blow my chest out.
Some people don't feel the same, but all that matters is what you feel a muscle connection with, that's how you build muscle.
HOLY CRAP THE QUALITY OF THIS VIDEO IS INSANE
Thank you, your kind words mean a lot! :)
I do big sets is free weight back squats. Then to finish off I do leg press to failure.
Great video but the small sample size is worrying for validity of this study, personally anyone can get results with effort just depends how much U want it
Thank you :) and yep, unfortunately, small sample sizes appear to be the case with most sport science studies.
@@HouseofHypertrophy learned alot regardless great effort man
I have free weights, dumbbells, barbells and a bench press. Someday, ill try those leg things lol.
Hahah :)
It’s best to alternate between free weights and machines. Figure out the lower weight range for free weights without assistance from spotters. This will assure both muscle growth and balance.
I’m thinking without a spotter it makes more sense to use a machine if that means I can load it so my last set is to failure. Maybe do dumbbell bench after for stability work?
That's certainly a fine way to do thing!
As I am approaching 60 I find free weights particularly on push days are trashing my joints.
I'm using smith machine for squatts and a bit advancing there and I would rather do free weight barbell squats, but I'm afraid that if I'll do it to failure, at the last rep I would not be able to stand up from a lower phase of a squat having a barbell on my shoulders, It would be very dangerous and shameful at the same time 😅
i squat in my garage gym and i told my wife if something bad happens make sure she adds more weight before the paramedics get there.... she said no 🤷
@@Jose-cb3tj 🤣🤣🤣
@@Jose-cb3tj Best comment
I've been training with barbells and dumbbells for so long that if you asked me how to use "machines", I honestly wouldn't know what to tell you.
If you have access to a gym and you’re not a professional weight lifter trying to practice form, I feel like machines are objectively superior. But the argument is similar to that of manual vs automatic for cars I guess, somehow as a man it just feels good to pick up heavy ass shit off the ground
Its the age old wisdom of train for the specific exercise you want to get better at to get better, otherwise the cascading benefits are more general no matter what lift you do for that muscle group
🔥
For a person who is looking to build strength AND size, a healthy combination of free weights and machines is necessary. Free weights being excellent for strength building and using the machine to isolate and build a specific muscle. 💪🏽
I think there's more injuries with free weights because people try to lift and balance too much weight
I like free weights because of the stabilization aspect which I think has better carryover to sports and grappling and such, but I don’t think that machines are bad for hypertrophy, it’s just that I’m not solely focused on muscle size, I want to strength that can win a wrestling match or tackle someone in a football game
100% agreed! free weights can be awesome for sport transfers :)
Machines are better because you can go to your highest weight on them but for free weights if you want to do your highest weight on bench press for example then you’d need a spot
Yup. Which this study didn’t even factor in as everyone had a spotter at all times.
Failure can be safely achieved on machines which makes them superior for training and intensity. But if you’re a competitive powerlifter you should be training with free weights.
Hey guys. I’m a bit confused as to how to read the results. I’m confused as to why the first graph states that both groups had similar muscle gain in barbell benchmark rm but in smith machine bench. The machine bench had more gains. Why is the graph showing both studies in one study. I’m just confused if some one could explain it to me
There are different graphs for different measurements taken:
The graph at shows 3:37 barbell bench press strength gains for the machine and free weight groups.
The graph at 3:43 shows smith machine bench press strength gains for the machine and free weight groups.
The graph at 3:53 shows barbell squat strength gains for the machine and free weight groups.
The graph at 4:06 shows smith machine squat strength gains for the machine and free weight groups.
The graph at 4:51 shows muscle growth for the biceps and quadriceps experienced by the machine and free weight groups
I have used both for decades. I prefer machines for the safety benefit.
Interesting, I see what you're saying :)
Hey I just started going to the gym because I want to get bigger and stronger. I started with planet fitness as my first gym ever and didn’t know they didn’t have a way to do free weight deadlifts, squats or bench press. Is it the same doing them on a smith machine or should I find another gym
@@gustavoroque8830 personally all the gyms around me that have free weight bench, deadlift, and squats are more expensive. I have been going for 6 months using the smith machine for all 3 and I have gained 15 lbs of muscle and my chest and legs look a lot better. Personally I think the smith machine is just fine I just go for more time under tension than lifting to heavy on the smith.
Based on the current evidence smith machine exercises are probably fine for building the main muscles involved in an exercise (as shown by the study in this video). Hope this helps :)
I have to use mostly machines after frozen shoulder!
So I regularly do the chest fly machine at 120 kg (265 lbs) now.
I wanted to check out bench press today and found 60 kg (133lbs) to be already quite a load.
Isn't that weird...
I think you're working different sections of the chest doing that, the strength might not translate from one to the other, but good all round
@@omniXenderman improved pretty quickly on the bench up to 70 kg.
Pausing right now caught a cold for the first time in years. Came back from holiday and kept walking around in shorts and t-shirt although it was clearly too cold. Oh my😁
@@Io-Io-Io okay I can't seem to improve on my bench at all, I'm new and I'm skinny so I'm only getting a plate, but shit like tricep pushdowns I'm doing working sets of 150 or more, my body is weird
150 pounds, I weigh 130
I think it would be better to use a machine chest press rather than a smith machine bench press? Since they are so similar. And maybe something like a hack squat rather than smith machine squat
If you prefer those movements, that's perfectly fine! But I don't neccessarily think hack squats or machines chest presses have an clear hypertrophy advantage over smith machines variations.
For me free weights are better
Plate loaded machines are a game changer
Here is my question is 400 on a machine assisted bench press the same as 400 on free weights
Nope, differences between the two movements exist (such as stablility and bar path differences), and these differences would impact the amount of load lifted.
What's the bar weight on the Smith machine?
I'm not actually sure. Based on my quickly searching it up, it probably varied from machine to machine, but most may be between 15-25lbs. It may be worth carefully checking out your smith machine and seeing if any label provides info, or perhaps ask a stuff member at your gym.
@@HouseofHypertrophy Thank you , I thought so as far as it being so easy to lift bar alone with just two fingers. Again thanks 👍 God bless 🙏
Are squats as good for you as the weights at the gym
Better
I prefer machines at 56. They decrease the likelihood of injury. I’m in the gym at 5:45 am. No one to spot me that early in the day.
Dumbells dont require spotter.
Nice I will stick with machines then. Better to avoid injury
Enjoy mediocre results
@@SoccasteveEveryone has different goals. And you seem like you didn't understand the video as both free weights and machines have similar results
@@prabhakaranjeyamohan4579 That may be what one study on beginners concluded. That doesn't mean much if you actually lift for years on end and want as much muscle as you can get.
True, everyone does have different goals but if you're performing resistance training for building muscle, not health or just general fitness, wouldn't it make sense to use the best tools for the job? I'm assuming people clicked on this video for hypertrophy information, so if that's not why people are here then completely disregard this argument. I have a hard time imagining people watching a channel like this though if they're not interested in gaining a lot of muscle.
@Elia Lol I think that goes without saying. I wasn't trying to argue that free weights were better if you're injured lol. I was arguing free weights are better for overall muscle and strength progress. If you're injured, do what you gotta do until you're recovered.
@@Soccasteve there are many studies that point towards machines being better at inducing hypertrophy from a general standpoint.
Arthur Jones knew this and developed Nautilus decades ago.
I do body weight machine and barbell