Free Weights vs. Machines: Which Can Lead to the Most Optimal Gains?

Optimization of muscle gains is the primary goal of bodybuilders, and they use various training methods to become champions on stage. The training routine that most bodybuilders use has seen a major evolution with a journey from bodyweight exercises to machine-based workout routines. Mr. Olympia winners like Chris Bumstead and Derek Lunsford use both free weights and machines to build their ripped physiques. 

Fitness influencers and bodybuilders understand that their bodybuilding training regime cannot compromise on specific workouts. So, knowing the pros and cons of each variation will help them to curate the best workout plan to optimize muscle growth.

Involvement of more muscle groups and the universality of free weights

Free weight exercises involve strength training using props like kettlebells, dumbbells, and barbells. Maintaining a proper form is mandatory to see the desired results when using free weights. There are many advantages to using free weights. Let us see what they are  

Unlike machine-based workout routines, free weights help the bodybuilders focus on a wide number of muscle groups. Free weights put stabilizer muscles to work and could improve muscle tension, ultimately leading to growth. On top of that, heavy weights that involve more muscle group stimulation can lead to muscle damage and consequently greater muscle growth. 

Considering a barbell squat, the bodybuilder needs to engage his abs, lats, rear delts, and quads, while the machine-based leg presses would involve only quad muscle development. So, to develop muscle mass, barbell squats outweigh machine leg presses. While the goal is conditioning and symmetry, choose the latter. Unlike machines, which may not be suitable for certain body types, free weights offer everyone an equal chance to progress in their bodybuilding journey. 

The elite efficiency and strength aspect of free weights

Adjusting lifting movements based on results is another advantage of free weights over machines. This helps in increasing efficiency, bringing greater muscle mass. If bodybuilders can’t use their wisdom to focus on their weak areas due to a lack of freedom in the movement path, then the gains are always limited. So, free weights allow bodybuilders to be creative to carve their unique physiques.

Read More: Arnold Schwarzenegger vs Lou Ferrigno- Decoding Physical Attributes of Two Colossal Bodybuilders 

While bodybuilders are focused on physique, fitness influencers, powerlifters, and strongman athletes would understand the importance of free weights in building strength. However, there are certain disadvantages to free weights. One cannot undermine the risk involved in training with free weights. This is why training with them is usually restricted when recovering from an injury. 

On the other hand, what do machines offer, that free weights don’t?

The constant tension and unhindered form from machine exercises

Pressure on muscle fibers makes them tear, which results in the gain of muscle mass. Machines provide such constant tension that would do the required job for bodybuilders. Unlike in free weights, where the bodybuilders have to focus on form for better results, the machines take care of the form, so that the athlete can focus only on the required muscle group for resistance training. It helps in better mind-muscle connection. So, CNS fatigue can be decreased using machines, which will have a positive impact on muscle growth. 

Muscle failure, safety, and isolation of muscle groups

A study by Cameron and Mitchell proves that training till failure is a good inducer of muscle enhancement. While pushing to failure in free weight compound exercises is not always an option, with machines, it is easier to achieve. Another advantage of machines is they are less prone to injuries. While recovering from an injury, machines are safe to work with as they don’t stress multiple muscle groups. So, if you are looking to maintain a ripped physique while playing safe, machines are your go-to option at the gym.  

Both free weights and machine-based workout regimes have their advantages and complement each other for overall muscle development in bodybuilders. While getting by just using one of the methods is ineffective, optimizing specific types based on desired results is the way forward for bodybuilders.

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