Thanks to science, the myth that free weights are better than machines for muscle growth has been debunked. (1) Some fitness enthusiasts might be overwhelmed by the boom in the machine equipment space, with new brands and products released yearly. But with so many choices, how can anyone know which machines are best for hypertrophy?
Dr. Mike Israetel and IFBB Pro League Classic Physique athlete Jared Feather of Renaissance Periodization (RP) compiled a list of their top 10 machines for bodybuilding-related training. Let’s take a look:
Top 10 Hypertrophy Machines
- Atlantis Hack Squat
- Nautilus Assisted Pull-Up
- Hoist Chest Press
- Prime Seated Row
- Freemotion Machine
- Axium Smith Machine
- Pitshark Belt Squat
- Arsenal Leg Press
- Newtech Side Lateral
- Panatta Leg Curl
Atlantis Hack Squat
Feather highlighted the foot pad adjustment as the key feature of this squat machine. Israetel recalled using it at the Atlantis facility, which caused him to limp (in a good way!) afterward.
“It maimed me in the best way possible,” he said. “Crazy DOMS [delayed onset muscle soreness].”
Dr. Israetel highlighted that the chair adjustment allows the machine to double as a leg press.
Nautilus Assisted Pull-Up
The first upper body machine selected was the Nautilus Assisted Pull-Up. Dr. Israetel emphasized how the body support goes down at an angle as the lifter performs the eccentric of the pull-up, providing a greater lat stretch. As the lifter ascends, it reverses direction, providing benefits similar to a pullover. Feather agreed with Israetel’s analysis.
The range of motion is so long. You don’t really need to put attachments on.
[Related: Jay Cutler’s Favorite Triceps Exercise for Serious Growth]
Hoist Chest Press
Feather and Dr. Israetel acknowledged that some bodybuilders might disagree with their addition of the Hoist Chest Press. Still, they shared that this machine is beneficial for their style of training, which includes slow negatives and deep pauses at the bottom.
Hoist machines stand out because the seat moves while the user performs reps. The seat goes back when the handles are pressed forward. Feather explained that this matches how a natural strength curve should be.
Prime Seated Row
The Prime Seated Row has three places for users to add weight plates. The stress on the muscle and the most challenging portion of the rep is determined by where the most weight goes.
Feather found that weights on the top sleeve provide the best stimulus for the upper back. When the weight is on the top, most of the load is felt at the beginning of the row; it gets easier throughout the range of motion. This makes the eccentric more challenging because the lifter feels the load more when returning to the starting position. That makes it superior to a standard cable row.
You can connect mind to muscle with your back completely.
—Dr. Mike Israetel
Freemotion Machine
The Freemotion’s Dual Cross station has adjustable arms, allowing the user to train any upper-body muscle group with various attachments. It is not inexpensive but is worth the investment because of its versatility.
Axium Smith Machine
Feather prefers this Smith Machine for two reasons:
- It goes all the way to the floor and moves at a slight angle
- Feather feels is better for those looking to build muscle since it replicates a more natural motion.
If a buyer were limited to buying two machines, they should purchase this and the Freemotion.
Pit Shark Belt Squat
Belt squats have gained popularity because the weight is around the hips instead of loaded on the spine, which is safer for those with lower back issues. (2) Feather and Dr. Israetel recognized Pit Shark as the top choice because the machine accommodates users of all shapes and sizes.
That perfectly replicates the force curve.
[Related: Training Fasted vs. Fed — Which Makes You Stronger?]
Arsenal Leg Press
Dr. Israetel compared this leg press with a Nebula version but feels the Arsenal has more advantages, like the better footplate angle. The depth of the pad can be adjusted to maximize the range of motion.
Newtech Side Lateral
The only shoulder machine on the list was the Newtech Side Lateral, a South Korean brand. The duo feels that this standing lateral raise machine is superior because the handle has a top strap, allowing the user to exert more force.
You slide your fingers under it, adjust it tightly, and that strap just holds down your hand.
[Related: Is Training to Failure Overrated?]
Panatta Leg Curl
The RP team finished the list with another lower-body machine: the Panatta Leg Curl. The angle of its bench provides a hip arch that Feather feels is optimal for hamstring training since the tension is at the bottom of the rep. Israetel agreed.
“The force is completely maximized at the bottom, and you will never hit a force unloading point.”
Machines that Feather felt deserved honorable mentions included the Panatta Standing Total Arm, the Prime Preacher Curl, and Prime’s Selectorized Flat Chest Press.
Training Machine Reviews
References
- Schwanbeck, S. R., Cornish, S. M., Barss, T., & Chilibeck, P. D. (2020). Effects of Training With Free Weights Versus Machines on Muscle Mass, Strength, Free Testosterone, and Free Cortisol Levels. Journal of strength and conditioning research, 34(7), 1851–1859. https://doi.org/10.1519/JSC.0000000000003349
- Joseph, L., Reilly, J., Sweezey, K., Waugh, R., Carlson, L. A., & Lawrence, M. A. (2020). Activity of Trunk and Lower Extremity Musculature: Comparison Between Parallel Back Squats and Belt Squats. Journal of human kinetics, 72, 223–228. https://doi.org/10.2478/hukin-2019-0126
Featured Image: @jared_feather on Instagram
