Are machines better for muscle growth? [Study]
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- čas přidán 12. 07. 2024
- Machines versus free weights. Which one is better to build muscle, to build strength, and which one is easier on your joints? We now have relatively conclusive scientific evidence to these questions.
Chapters:
0:00 Intro
0:57 2023 study
1:28 2021 meta
3:12 2008 Spennewyn et al. study
4:06 Conclusion
References:
pubmed.ncbi.nlm.nih.gov/37535...
pubmed.ncbi.nlm.nih.gov/34609...
www.ncbi.nlm.nih.gov/pubmed/1...
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Christ I love these videos. No nonsense, straight up facts. Thanks Menno
Informative and to the point, thank you Menno. Short enough to be able to send to people who have this question and not bore them with an hours long podcast or similar.
Menno, thank you for another excellent video. It is very helpful.
Neutral grip shoulder press machine has worked brilliantly for me. I’ve had the best gains in the last few years, with zero injury. Highly recommended to anyone who has an existing injury to. Neutral grip seems to be a lot better on the joint, for me anyway
Great video. Would like to see a similar video comparing calisthenics/gymnastics exercises to free weights and machines.
Great video and explanation. Thanks
Really loved the video thoroughly from start to finish. Absolutely fantastic work. Thanks for sharing such amazing and high information and very valuable advice with us! It’s highly appreciated. I’m deeply grateful to you for all the effort you put into the videos. It’s truly commendable. Incredibly outstanding! 🙏💪👍
My pleasure!
Amazing content.
Thanks 🇵🇹💪
Love the content
Useful to know thanks. Using machines has always given me good muscle growth so no surprise. I find free weights esp dumbbells in the gyms i attend, to be more time efficient as there's less chance of waiting compared to machines, and it's way more convenient to superset.
Good content menno
Finally a clear answer on this old question.
Interesting. Thanks for highlighting these.
Glancing over the abstracts: Do the one you want to specifically test really well on; or for general health, do whichever you prefer.
Of machines, maybe prefer the free-form plate-loaded ones over the fixed-range selectorized ones.
When I use my Smith for a month and go back to barbell my strength carries over but my barbell control diminishes. But only from 1-2 sets and it returns.
Makes sense. My muscle doesn't know what it's lifting, it's just lifting whatever I tell it to.
Are you willing to do more videos on the topic of strength carryover?
I'm really curious about questions like how much does benching make your punch stronger?
I'll put it on the list of suggested topics!
make one on resistance band
Nice Video! What do you think about training with Rings?
Hula-hula rings?
I love gymnastic rings for chin-ups. Very easy on the joints while still hammering the biceps.
@@menno.henselmans Ah ok Thank you. And do you think Gymnasik Ring Push ups are a goog exercise too?
I'd say free weights would train more the core. Is that the case?
👍
Strange question: are there any cables ratios to "feel more weight"in eccentric and less in concentric?
No, not any regular ones, at least. You'd need an isokinetic machine or some special type of equipment.
Do you coach/train people?
I do, but I'm fully booked much of the time: mennohenselmans.com/coaching/
What about resistance bands?
Probably not due to lack of eccentric loading.
Still have a role to play though.
RBs blow because they don't load the stretched position.
Poor resistance curve
@@codywirth8190 can pre-stretch the band...
What do the trials and evidence from those show though?
Resistance bands are great for minimizing eccentric fatigue and damage by reversing the resistance curve, also priming neural drive in the concentric phase. As such, it's a great tool for muscle fiber activation, blood flow and teaching coordination/mind-muscle connection. It's a really good warm up and conditioning tool.
free weights all day
But then again someone whom wants to build raw powerlifting strength ( SBD ) will not be able to get strong with machines whereas someone whom has impressive numbers on their powerlifting movements will be able to convert that strength over to machines
Why wouldnt they be able to get strong? Strength comes from muscle. Just need a little time to adjust to free weights
Very true
@@cnazty6371 Anton is saying that if you develop your pecs to exert X force in a machine, they still have the capacity to exert X force in the same motion of a free weight. 'Adjusting' to free weights is mostly a matter of CNS acclimatization to the loss of rigid stability. Once it's done, your machine gains do transfer. This is the same mechanism that allows your 500lb free weight squatter to just as easily use a machine; the machine takes over the role of the CNS in stabilizing the load, so of course he's still able to exert his strength. The only benefits of compound work over isolations is time efficiency and developing CNS coordination, at the expense of increased overall fatigue. These are good tradeoffs for a powerlifter, but not necessarily good tradeoffs for a bodybuilder just interested in hypertrophy. Different strokes for different folks. Just use what you like.
hmm... I'm having trouble reading the title like op. I think muscle growth means strength... right?
can you not read op?
The jury is in. Machines are inherently superior. The goal with resistance training is to build muscle and strength. The end. Machines facilitate this better all around by maximizing stability which maximizes force transfer from muscles to weight the result is better performance which yields better results.
When you destabilize a movement with free weights you simply allocate the stress to stabilizer muscles. Why favor secondary muscles over primary?
You're also making the movement considerably more dangerous in doing so.
John Connor was wrong, machines are the future.
Menno mentioned this stabilizer argument in the beginning, but this doesn't result in significant better results. To clarify things, I'm no camp A or camp B guy. I just select those movements that feel right on the muscle and the joint.
Why not strengthen the 'secondary' muscles? Also you get better at stabilizing after a while of training. I think people should pick what suits them the most. Both machines and free weights are great. The focus should be on performing them with good form.
@@adrianahaverhoek
wHy NoT StReNgThEn sEcOnDaRy mUsCLes?
Because:
A) Those secondary muscles should have their own exercises where they are the PRIMARY muscles.
B) The more secondary muscles a movement requires, the more dangerous it is.
C) Skill wise, you're only learning to "stabilize" that specific movement. The learning component or motor pattern doesn't transfer. Only strength transfers.
So you're doing a more dangerous exercise that only minimally targets a bunch of muscles, and skillwise doesn't meaningfully transfer over to other activities.
We should be favoring low skill, high stability, high resistance exercises for building muscle and strength which is why we're in the gym in the first place.
@@warrenhenning8064 There is no evidence that free weights stimulate soft tissues more effectively. In fact, if you're training with those in mind you should HEAVILY favor machines because they're inherently safer.
Anaerobic conditioning?
You're stimulating that with machines too. Way to try and buzz word me with something that doesn't make sense.
Psychological motives are subjective and doesn't prove superiority in general.
So you presented no evidence why they're better.
The only benefit to free weights is their versatility. Other than that if you're goal is building general strength and muscle which is the primary purpose of resistance training and you have access to machines and FWs, you are doing a disservice by choosing FWs.
The reason why a DB chest press off of a yoga ball is inferior to a DB bench press is the same reason a machine chest press is superior to the DB bench press.
@@codywirth8190 What do you even mean with secondary muscles? The ones that are not the prime mover during an exercise (stabilizers) or the smaller muscles like for example the rotator cuff muscles that always play an important role in stabilizing during an exercise?
I've got very mobile joints, but I haven't injured myself although I train mostly with free weights. These free weight exercises are even more 'dangerous' for me than for people with not such a mobile joints as me. For the record I've got nothing against machines. It's just that I prefere training with free weights.
The brain is just a smart piece of meat connected to a bunch of dumb pieces of meat.