Free-Weight vs Machine-Based Strength Training
Do muscles know the difference?
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.