Using Machines or Free Weights for Resistance Training in Novice Males? A Randomized Parallel Trial

Abstract

This study compared the effect of a resistance training (RT) program with machines, free weights, or a combination of both on changes in anthropometrics, strength, and functional ability in novice adult males. Thirty-six male novices in RT (18–45 years) followed a 10-week RT program. Participants were randomly assigned to one of three groups (N = 12 each): machines only; free weights only; or switching from machines to free weights (after 5 weeks). Muscle size (circumferences of upper arm, thigh and chest), strength (1 Repetition Maximum) on both machines and free weights, and functional ability (Functional Movement ScreenTM (Functional Movement Systems Inc., Chatham, VA, USA)) were assessed prior to the RT program, halfway at 5 weeks, and within one week after the final training bout. Repeated measures MANOVAs showed no significant time by RT group interactions for the different outcome measures. Regardless of RT group, significant improvements over time were observed for anthropometrics (F = 9.144, p < 0.001), strength (F = 6.918, p < 0.001), and functional ability (F = 25.578, p < 0.001). To conclude, similar gains in muscularity, strength, and functional ability can be expected for male novices in RT regardless of the equipment being used and without a fallback when changing from machines to free weights. Accordingly, any choice of RT equipment can be made, considering individual preferences.

Does Varying Resistance Exercises Promote Superior Muscle Hypertrophy and Strength Gains? A Systematic Review

“…A summary of the methodology and main findings of included studies are displayed in Table 2. Seven studies assessed the effects of exercise variation on measures of both muscle hypertrophy and strength (2,10,14,20,39,40), and 1 assessed only muscular strength (15). The studies from Aerenhouts and D'Hondt (2), Chaves et al (10), Costa et al (14), Costa et al (15), Fonseca et al (20), and Rossi et al (40) compared 1 fixed predetermined exercise per muscle group vs. predetermined variations of exercises (e.g., A vs. A, B, C).…”

“…Of the 7 studies that investigated muscular strength, Aerenhouts and D'Hondt (2) estimated 1RM strength, Baz-Valle et al (5), and Rauch et al (39) employed 1RM testing, whereas Chaves et al (10) conducted isometric strength tests, and Costa et al (15) conducted both 1RM and isometric strength tests. Aerenhouts and D'Hondt (2), Baz-Valle et al (5), Rauch et al (39), and Chaves et al (10) showed similar strength responses between varied and nonvaried protocols. Conversely, Fonseca et al (20) observed greater gains favoring varied-exercise groups, whereas Costa et al (15) and Rossi et al (40) observed conflicting results depending on the specific test.…”

“…A summary of the methodology and main findings of included studies are displayed in Table 2. Seven studies assessed the effects of exercise variation on measures of both muscle hypertrophy and strength (2,10,14,20,39,40), and 1 assessed only muscular strength (15). The studies from Aerenhouts and D'Hondt (2), Chaves et al (10) D, E, A, C, F).…”

Resistance Training Recommendations to Maximize Muscle Hypertrophy in an Athletic Population: Position Stand of the IUSCA

“…Schwanbeck et al (160) reported similar increases in biceps brachii and quadriceps femoris muscle thickness regardless of whether participants used machines or freeweights over an 8-week study period; the effects of combining modalities was not investigated. Aerenhouts et al (161) showed no benefit to switching between machines and free-weights midway during a 10-week RT program compared to either modality alone; however, hypertrophy was estimated by circumference measurements, hence providing only a crude estimate of changes in muscle mass.…”

Peculiarities of the Influence of Loads with the Use of Exercises on Simulators and with Free Weight Load on the Development of Maximum Muscle Strength in Bodybuilders

“…Вступ. Проблемою удосконалення тренувального процесу в бодібілдингу за рахунок розробки інноваційних програм занять з використанням різноманітних комплексів вправ, методів, принципів, механізмів корекції навантажень та варіативності співвідношення величини параметрів їх компонентів направлених на підвищення адаптаційних резервів організму на тлі прискореного зростання м'язової маси тіла та силових можливостей організму спортсменів протягом останніх десятиліть займалась значна кількість провідних фахівців в даному напрямку науково-дослідної роботи [1][2][3][4].…”