Six-time Mr. Olympia Dorian Yates built his title-winning legs with leg presses and machine hack squats. His successor, eight-time Mr. Olympia Ronnie Coleman, routinely performed heavy barbell squats and deadlifts. Save for top-tier genetics; their contrasting approaches created elite champions.
Does this prove free weights and machines build muscle equally well? In early Jan. 2025, world champion powerlifter Dr. Layne Norton debated free weights versus machines for muscle gains:
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Free Weights vs. Machines Debate
Traditionally, free weights, like barbells and dumbbells, have been considered more beneficial than machines for resistance training. However, machines have gained significant popularity in recent years, and for good reason.
Benefits of Free Weights
Free weights often feel more natural and adapt easily to individual body mechanics. They build stability, balance, and coordination, are accessible and portable, and remain the gold standard for assessing physical ability.
Benefits of Machines
Machines (excluding cables) eliminate stability requirements, allowing full focus on training with maximum intensity on the target muscle group. Machines have safety advantages and are commonly prescribed as part of a training regime for those with limitations. Many modern machines mimic natural movement patterns, making them more ergonomic and versatile than before.
What Does Research Say?
In several studies, including a 2023 systematic review and meta-analysis of thirteen studies, with 1,016 total participants, neither free weights nor machines were deemed superior for muscle growth. (1)(2)(3)(4)
Some studies involved beginners, others on trained individuals. Trial durations ranged from several weeks to a few months. Despite the variance, Norton doubts the results would differ much, if any, over a longer term. It’s sufficient to say muscles can’t distinguish between free weights and machine resistance.
“[Muscles] knows tension, stretch, load, and effort,” Norton assured. “As long as you’re taking a muscle close to failure and doing enough hard sets, that appears to be the impetus to grow muscle.”
Dr. Norton’s takeaway? “Use the training style you’re most consistent with.” Dr. Norton prefers free weights, saying, “I enjoy it more; I’m more motivated and push myself harder. [Free weights] may actually be better for me.”
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