Gaining muscle mass, also called hypertrophy, requires stressing your muscles with resistance. Resistance training occurs in many different forms. Typical forms of resistance include weight machines, dumbbells, barbells, cables and more. Some forms are more unusual, like tire flipping, truck pushing, kettlebells and suspension training. Machines and free weights are found in almost every gym and are the most widely used resistance tools.
Gaining Muscle
According to Thomas R. Baechle, author of the book "Essentials of Strength Training and Conditioning," muscle gain is best accomplished by resistance training for three to six sets of six to 12 repetitions with little rest and a challenging resistance. Rest and recovery are crucial; wait 48 hours between workouts and aim to exercise two to four days per week. Since resistance is the key ingredient for muscle gain, choose tools that allow you to safely maximize the stress placed on your muscles.
Free Weights
Free weights don't have any structural constraints and can be moved without limitation. They can be used for a wide variety of exercises in many different positions. Dumbbells, barbells and kettlebells are all considered free weights. Depending on the exercise, the amount of weight you lift may be limited by the strength of your grip, core and joint stabilizers instead of the large muscle groups you are trying to target. As a result, the targeted muscles don't receive as much stress and potential muscle gain isn't maximized. Different free weights have different limitations, as well; You can lift more weight with a barbell because it is more stable than a dumbbell or kettlebell. Exercises that provide more core support allow you to lift more weight. For example, a seated shoulder press is harder without any support and easier when leaning back into an upright bench. Free weights are effective tools for muscle gain if you choose the correct exercises.
Machines
Machines provide resistance using pulleys, weight stacks, air compression, elastic bands and more. Machines are designed with structural support that limits the machine's potential uses. Lifting a challenging weight is usually easier on a machine because core support is provided and lifts are usually performed in a seated position. Machines also don't require as much grip strength, so the weight you lift is truly dependent on the strength of the muscle group you are exercising.
Considerations
Training for hypertrophy requires a large volume of work, so keep other activities light and limit the duration of this phase to four to six weeks. Increase your caloric intake to provide the energy you need for recovery and muscle gain. Each pound of muscle gain requires 2,500 extra calories and gaining a pound of muscle per week requires about 350 extra calories per day.
References
- "Essentials of Strength and Conditioning"; Thomas R. Baechle, et al.; 2008
- Mayo Clinic; For Weight Training, Is It Better to Use Free Weights or Machine Weights?; Dr. Edward R. Laskowski; 2011
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