The Claim

After 8 weeks of resistance training, free-weight and machine-based resistance training produce similar increases in muscle size (hypertrophy) of the quadriceps, pectoralis major, and rectus abdominis in resistance-trained men.

Source: Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth

What the research says

Supports is higher

Support is ahead, but a single strong opposing study can change this.

Supports
38score
Challenges
0score

These are independent scores, not a percentage. Higher-grade studies count more, so a single strong opposing study can outweigh several weaker ones.

Description
1 study reviewed
In plain English

If you're already used to lifting weights, using free weights like dumbbells or barbells gives you about the same muscle growth in your thighs, chest, and abs as using weight machines — after 8 weeks of training.

See the scientific wording

Free-weight and machine-based resistance training produce similar increases in muscle size (hypertrophy) of the quadriceps, pectoralis major, and rectus abdominis after 8 weeks of training in resistance-trained men.

What the research says

1 study

  1. Study: Free-Weight and Machine-Based Training Are Equally Effective on Strength and Hypertrophy: Challenging a Traditional Myth

    The study found that lifting free weights and using machines led to the same amount of muscle growth in the thighs, chest, and abs after 8 weeks of training — so neither method is better than the other for building muscle.

Score breakdown, mechanism chain, raw evidence, ideal studies needed & 1 supporting studies

Fit Body Science verdict — we translate health claims into clear verdicts backed by peer-reviewed research.

Not medical advice. For informational purposes only. Always consult a qualified healthcare professional before making health decisions.