There has been a debate among training enthusiasts for the longest time:

Should we use free weights or machines if we want to grow optimally?

With solid points on both sides of the argument, many people feel confused about which option is best. Some claim that machines are better for isolating our muscles. Others favour free weights, claiming they train our muscles more effectively and with greater loads.

But who is right? Let’s discuss.

The Benefits of Machine Exercises For Growth

Contrary to what many believe, machine-based exercises are valuable for muscle growth and strength gain. The most notable benefit of machine exercises is their simplicity. Learning such exercises takes less time, and you can overload the correct muscles without having to worry about:

• Balance
• Range of motion
• Body position

All you have to do is adjust the machine, set the correct load, and train. Fantastic examples of effective exercises include:

• Leg press
• Hammer chest press
• Machine pulldown
• Machine bicep curls and tricep extensions

How Do Free Weights Differ And What Benefits Do They Offer?

The most noticeable difference in using free weights is that you have to pay more attention to the overall execution. Meaning, you have to be mindful of your body position, range of motion, stability, and similar details. For example, doing a barbell squat requires you to:

• Assume the correct stance
• Position the barbell in the correct position on your upper back
• Brace well
• Move your ankles, knees, and hips correctly
• Reach adequate depth
• Squat to the top position

You also have to remain stable during the movement to stay safe with a heavy load on your back.

Still, free weight exercises are beneficial because they improve your stability, strengthen your core, and make you more athletic. Plus, free weight exercises often train multiple muscle groups, leading to more balanced and thorough development. Instead of isolating a muscle group, you can train two, three, or more muscles, which is great for your strength and muscular development.

Machines vs. Free Weights: Which Is Better?

As you saw, machines and free weights offer unique benefits that contribute to physical strength and muscle mass. Instead of comparing the two in an attempt to crown a winner, we should take advantage of both in our training.

For example, free weights are fantastic because they make you more functional, improve whole-body balance, and often allow you to overload your body with more weight. An excellent example of a movement that checks off all three boxes is the barbell front squat.

Machine-based exercises are also helpful because they allow you to overload and isolate muscles in a controlled environment. Instead of worrying about balance, you can put all of your attention toward lifting the weight and exhausting the correct muscles with significant tonnage. As a result, you can develop individual muscles more effectively.

A good example of an isolation movement is the leg extension. The exercise trains your quadriceps, similar to squats. But unlike squats, leg extensions require far less stability and allow you to focus only on your thigh muscles.

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