Free Weights vs. Machines? Dorian Yates Explains

The Shadow doesn’t mince words. Here’s what he thinks about equipment selection for building muscle.

Last updated on October 31st, 2024

Bodybuilding is a surprisingly vibes-based sport. When it comes to equipment usage — specifically, machines vs. free weights for muscle growth — intuition and preference matter a great deal.

• “I recommend using both, which is what I did,” says six-time Mr. Olympia and forefather of bodybuilding’s “mass monster” era, Dorian Yates.

A good bodybuilder knows how to find, and use, the right tool for the job. Yates was a damn good bodybuilder; let’s hear what he has to say on machines, free weights, and pouring your blood and guts onto the gym floor. 

Dorian Yates on Machines vs. Free Weights 

On Oct. 30, 2024, Yates discussed his equipment preferences on social media while reviewing his now-famous “Blood & Guts” training series. 

• “There’s pros and cons [with machines and free weights], but I would say to use both,” Yates remarked about the Hammer Strength chest press station, a machine he relied on heavily during his competitive years.

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Yates, as usual, is on point. “The Shadow” had a specific training style that lent itself well to gym machines more than free weights in some cases: 

“[I went] all the way to positive muscular failure … for the last few, [my spotter] lifts the weight up and I’d perform extra negative reps … you can’t really do this with free weights safely, so it’s best to go beyond failure on machines.”

Free weights and machines are both valid tools for building muscle, but the devil is in the details. One 2022 meta analysis — that’s a study compiling findings from other papers on a specific topic — said, “Individuals looking to increase muscle mass may choose whichever activity they prefer and are more likely to adhere to.” (1)

Go Deeper: A 2023 meta analysis comparing free weights and machines detected “no difference” in each equipment type’s muscle-building potential. (2) However, the authors did acknowledge that strength gains were “specific to the training modality” — throwing four plates up on the machine chest press doesn’t mean you can bench 405 pounds with a barbell. 

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Machines vs. Free Weights: The Big Picture

Yates believed in “one and done” for most of his bodybuilding exercises. He would often perform a single working set on compound presses, pulls, or squats, taking the movement to the absolute brink (and then a little further). 

If heavy-duty training isn’t your bag, don’t fret — data from 2020 argue that training to failure and non-failure (but close to it) produce comparable results. (3) Taking at least one set to the limit guarantees you’ve squeezed all the potential muscle growth from that move. 

If you’re going to channel your inner Yates, make sure you have a good spotter on hand and an ample selection of exercise machines that allow you to do so safely. 

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References

1. Heidel KA, Novak ZJ, Dankel SJ. Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power. J Sports Med Phys Fitness. 2022 Aug;62(8):1061-1070. doi: 10.23736/S0022-4707.21.12929-9. Epub 2021 Oct 5. PMID: 34609100.
2. Haugen, M.E., Vårvik, F.T., Larsen, S. et al. Effect of free-weight vs. machine-based strength training on maximal strength, hypertrophy and jump performance – a systematic review and meta-analysis. BMC Sports Sci Med Rehabil 15, 103 (2023).
3. Santanielo N, Nóbrega SR, Scarpelli MC, Alvarez IF, Otoboni GB, Pintanel L, Libardi CA. Effect of resistance training to muscle failure vs non-failure on strength, hypertrophy and muscle architecture in trained individuals. Biol Sport. 2020 Dec;37(4):333-341. doi: 10.5114/biolsport.2020.96317. Epub 2020 Jul 5. PMID: 33343066; PMCID: PMC7725035.

Featured Image: @thedorianyates / Instagram