Do free weights produce better results than machines?
Studies have shown there are no significant differences in the development of muscular size and strength when comparing groups that used free weights and groups that used machines. The use of any equipment in which a load is progressively applied on the muscles will stimulate improvements. In one study, 22 college students were randomly assigned to two groups: one group performed similar exercises with machines. Both groups used the same training protocol of three sets of six repetitions performed three times per week. After five weeks, the subjects in the free weight group increased the strength of the elbow extension by about t22 percent, and shoulder flexors by about 12 percent; the subjects in the machine workout group increased the strength of their elbow extension by about 24 percent, and shoulder flexors by about 13 percent. There are no significant differences between the two groups. Since a muscle doesn’t have the ability to think or see, it cannot possibly “know” whether the
