Comments on: Should You Use Machines To Build Muscle?

By: Mark McManus

Mark McManus — Tue, 09 Sep 2014 09:00:37 +0000

@Jake. The point is that this is a Hypertrophy training site. The goal is to maximize growth in ALL muscles. Therefore in THT training, squats are a fundamental exercise, but so are isolation exercises as it’s literally impossible to stimulate maximum growth in all muscles without them.
Nonfunctional hypertrophy. There’s no such thing. All hypertrophy/growth is functional.
I wrote a critique on 5×5 training systems, which includes points relevant to your question.
In the first section called ‘The Rep Range’ scroll down to the part that says ‘IS THIS EXTRA GROWTH JUST “SARCOPLASMIC GOO”?’ – it is not nonfunctional hypertrophy.
For more on the necessity of isolation exercises, see the last section called ‘NO ISOLATION EXERCISES’. Here’s the article…
https://musclehack.com/why-5×5-workouts-dont-build-maximum-muscle/

By: Mark McManus

Mark McManus — Tue, 09 Sep 2014 08:53:37 +0000

@Gabriel. By burn-out sets I mean grabbing a lighter weight and “repping out” until failure with the same exercise. Yes it’s a drop set, but it’s only done at the very end of training a particular body part.
What you’re describing there at the end is a rest-pause after reaching failure. If this is safer for you as you train alone, go for it. Only do the drop set after the last set.

By: Jake

Jake — Tue, 09 Sep 2014 02:44:57 +0000

But what is the point of increased strength gains in the prime movers achieved via some additional machine-based isolation if when you get back under that squat bar you are still limited by the capacity of the overall system?

Just nonfunctional hypertrophy?

By: Gabriel

Gabriel — Mon, 08 Sep 2014 23:34:09 +0000

Hi Mark. Quick question on your “burn out” reps. Can you confirm these are the cheat reps at the end of a set with struck form? Also, I train solo and hence try to go to positive failure each time, not easy and I often wonder if I am training hard enough. Should I do a quick drop set at the end of each body part? E.g. For THT vol 8-12 on biceps;first set to positive failure using your constant load technique with 2 cheat reps (allowing weight to stop at bottom). Same for second set but then drop some weight and do another 4-6 reps.

Thanks for your help – you’ve made a HUGE difference to my training.

By: Joe

Joe — Mon, 08 Sep 2014 21:00:43 +0000

Thanks for the article. Since starting Muscle Hack I’ve noted that you can’t truly train to positive failure without a spotter with exercises like bench where not finishing your last rep could mean injury. My wife became too busy to spot my bench so I’ve been using an old press machine lately. I miss not being able to do the full range on my last couple reps but at least I feel safer going for them.

By: Mark McManus

Mark McManus — Mon, 08 Sep 2014 20:24:11 +0000

@Tony. That last part made me lol

By: Mark McManus

Mark McManus — Mon, 08 Sep 2014 20:23:39 +0000

@Thomas. Get some motivation. Download some pics of guys you aspire to look like, and look at those pics often. Remind yourself that with dedication, it’s only a matter of time.

By: Mark McManus

Mark McManus — Mon, 08 Sep 2014 20:21:12 +0000

@Darshan. Good point, buddy. I’d actually recommend the Nautilus equipment because of the cams they use (at least the older machines did). I think Cybex is the same.

By: Mark McManus

Mark McManus — Mon, 08 Sep 2014 20:18:47 +0000

@Nandan. No it wouldn’t have anything to do with stopping glutamine.

By: Tony

Tony — Mon, 08 Sep 2014 14:19:49 +0000

I actually found that using the machines in the beginning helped as a newbie. As a guy walking into the gym, never working out before, you tend to avoid the free weight area. I was machine 100%, was me, some old guys and a few girls. I used them initially as a guide, taught me what weight I could use (I too feared of the weights crashing on my head), proper form. After a couple weeks I went to free weights and I did notice those extra muscles that weren’t worked.

I still use them from time to time, mostly because certain parts of the day at our gym you get a flood of crossfitters doing these crazy exercises with chairs and elastic bands placed on the bench press bar (on either side). When asked why not just use more weight instead of elastic bands, never get an answer. So rather then waiting for these fellas, I will use a machine.

By: Thomas Mitchell

Thomas Mitchell — Mon, 08 Sep 2014 13:26:33 +0000

To put simply, without risk of argument, any lifting of heavy weights with correct form is good. Now, if I could just follow my own words and get my ass back to the gym, I wouldn’t be losing the battle of muscle loss. Hmmph!

By: Darshan Weerasinghe

Darshan Weerasinghe — Mon, 08 Sep 2014 12:48:30 +0000

Mark you should encourage your readers to use the better brands of machinery like Hammer Strength, Technogym and Cybex. These are essentially redesigned free weights and allow a very natural and smooth range of motion without undue stress on the joints. Some cheap machines are terrible for your joints and can cause injury and are not adjustable for bigger and smaller guys. Good stuff as always, keep it up.

By: nandan

nandan — Mon, 08 Sep 2014 12:42:04 +0000

Hi mark
By chance I finished my glutamine stock and had no spare. Since 1-2 weeks I noticed dat I m lifting a bit heavier. Is this related to stopping glutamine…..i don’t know. I have been taking glutamine for quite some time now and creatine in cycles.

By: Kevin

Kevin — Mon, 08 Sep 2014 11:40:37 +0000

True dat! Mark, always good to come here and see the other point of view. The no isolation, no machine guys have been talking that crap for too long. Yes machines aren’t good for the whole body, but that doesn’t mean they don’t have a part to play for the reasons you’ve given,

By: Mark McManus

Mark McManus — Mon, 08 Sep 2014 11:24:29 +0000

@Yeser. They’re not better. You can’t train all the muscles of your body without free weights, and without free weight compound movements. Also, the stabilizer muscles don’t come into play.
The point is that machines play a role in full muscular development since they allow a single intended muscle to use more weight and go to failure (including drop sets, burn outs). So the key is to have the bulk of your workout be with free weights and use machines as the “snipers” at the end.

By: Yeser

Yeser — Mon, 08 Sep 2014 11:17:03 +0000

Thank you! One question though:

Machines are clearly better than free weights. Then why a workout with only machines is a huge mistake?