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Free-Weight vs Machine-Based Strength Training
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Free-Weight vs Machine-Based Strength Training

Do muscles know the difference?

Danny James's avatar
Danny James
Oct 03, 2024
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Free-Weight vs Machine-Based Strength Training
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Muscular man wearing blue under-armour long-sleeved shirt rest between sets on machine-based strength training exercise in a dark gym with light blue fluorescent lighting.
Image created by Author using Midjourney

This study (PMID: 37340878) by Hernández‐Belmonte et al. challenged the traditional assumption that free-weight resistance training is superior to machine-based training for improving athletic performance and muscle architecture adaptations.

The researchers used the velocity-based method to compare the effects of these two training modalities in resistance-trained men over an 8-week program.

Key Points

  • Thirty-four resistance-trained men participated in the study, with 17 in each training group.

  • Both training groups performed identical exercises (full squat, bench press, prone bench pull, shoulder press) with the only difference being the use of a barbell or specific machines.

  • The velocity-based method was used to accurately adjust the planned training intensity for both groups.

  • A comprehensive set of athletic performance and muscle architecture variables were assessed before and after the training program.

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