There’s more than one way to crack a nut, and the same goes for muscle building, according to fitness coach Jeff Nippard. In the latest Nippard Fitness Newsletter, he debates whether using free weights to build muscle is better than using machines.
Bodybuilding has been around for well over a century, and in that time, lifters have learned the best methods for adding mass and definition. In Arnold Schwarzenegger‘s day, free weights reigned supreme as machines were just making their foray into the fitness industry. However, in today’s landscape, machines have gained extraordinary popularity due to their ease of use and safety features.
This begs the question: which method is better for building muscle? Natural bodybuilder and powerlifter Jeff Nippard hopes to enlighten his audience on the correct answer, which happens to be both, assuming you push close to failure.
Jeff Nippard Compares Free Weights vs Machines for Building Muscle
To answer the age-old question, Nippard first examined the common arguments presented in favor of free weights.
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“Are Free Weights Better At Building Muscle?
You may have heard that free weights are better than machines. The rationale varies from “you engage more stabilizing muscles” to “come on, look at Arnold.”
Taking the latest research into account, Nippard highlights that building muscle ‘comes down to specificity,’ meaning that if you want to grow, pushing your muscles close to failure is an essential ingredient.
“But the latest research doesn’t conclusively support one set of tools over another. It comes down to specificity. If you want to get stronger on the barbell bench press, you won’t make much progress doing cable crossovers.
But if your primary goal is to get bigger, both machines and free weights will work, as long as you push your muscles close to failure.”
For the majority of lifters, Nippard asserts that their best gains will come from a combination of free weights, plate-loaded machines, and ‘selectorized’ weight-stack machines like the lat pulldown.
“For most lifters, your best gains will come from a mix of free weights (barbells and dumbbells), plate-loaded machines (like the leg press), and selectorized weight-stack machines (like the lat pulldown), with some body-weight exercises (like pull-ups and dips) when appropriate.
But if you only have access to a limited range of equipment, know that pushing your sets hard will still get the job done.”
Aside from Nippard, bodybuilding legend Jay Cutler also tackled whether machines are better than free weights for muscle growth. He mentioned that he didn’t have access to ‘fancy machines’ during his Mr. Olympia reign yet it never prevented him from reaching the pinnacle of his career.
“My training was basic old school, squats, and deadlifts, and t-bar rows, and dumbbell bench press or with barbells or whatever. We didn’t have the fancy machines.”
“I think it can lengthen someone’s career if they stay more to machines. You saw Phil Heath kind of build his physique using more machine work. I feel like a lot of this stuff.”
If your goal is building muscle, Jeff Nippard believes free weights or machines will do the trick, just as long as you push your sets hard. Ultimately, the best choice depends on your personal preference and intensity in training.
RELATED: Jeff Nippard Discusses Best Rep Ranges for Training: ‘What Matters Isn’t the Number, But the Effort’
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