What scientific evidence says cables build less muscle than free weights?

Asked by: Chris Peterson

Are cables as effective as free weights?

Free weights offer more variety, but less stability. There is no “resting point” while using cable machines, unlike free weights, but both are very effective with a goal to create muscle and improve strength for different reasons.

Are cables good for muscle building?

The bottom line. Including cable exercises in your fitness routine is an excellent way to add variety to your workout, while building strength and training your muscles from different angles.

Do free weights build more muscle than machines?

In general, free weights activate more muscles than machines and therefore are better for building muscle in the long-run. However, towards the end of your session when your muscles are tired and your form is starting to suffer, machines are safer and can help you to continue training safely.

Why are cables better than dumbbells?

The cable machines are easy to use, and provide you proper technique and form. You can isolate one muscle at a time for an intense workout. Machines allow you a fluid movement with proper form through the full range of motion. You will spend less time setting up, changing and putting weights away.

Are cable curls harder than dumbbells?

The main differences. Dumbbell curls are the hardest when your arm is flexed to 90 degrees. Cable curls provide constant and more consistent tension. Cables are easier to microload because you can add fractional plates to the stack (important for a relatively small and weak muscle like the biceps).

Are cable machine weights accurate?

Most weight stacks are fairly accurate.



Some have been discovered to be slightly lighter than advertised, but this is not the main way you will be fooled. Any variances of this type are not that significant enough to worry the prospective gym member.

Are cables Best hypertrophy?

Cable exercises offer an incredibly diverse range of benefits to every lifter. They are potent tools to optimize hypertrophy training, and offer a joint-stabilizing option between rigid machines and free weights.

Can you build biceps with cables?

You can flex your bicep really hard here. This is a great place to start though just a good old cable curl okay next up all we did was change the attachments.

Why do cable weights feel heavier?

The angles of the mechanical device, the movement pattern of its handles, the number of pulleys used, all of these can affect the way the weight “feels” on the other end. 15lbs on one machine may “weigh” slightly less or more on another machine due to the complexity of the pulley system involved.

Are cables or dumbbells better for biceps?

Cable curls strengthen your biceps almost better than any other biceps exercise. If you’re looking to increase the size or strength of your biceps muscles, consider adding cable curls to your routine.

Are cable workouts good?

Much like lowering a bicep curl under control, the cable teaches you to work your muscles throughout the lift. Being able to perform an exercise under control, from any angle, is a great way to isolate muscles like your triceps that contribute to bigger lifts.

What are some downsides to using cable equipment?

At a certain point, the use of stacked weight cable machines may include several distinct disadvantages for your overall training goals.

• No Form Support. …
• No Direct Resistance. …
• Poor Engagement of Stabilizer Muscles. …
• Weighting is the Hardest Part.

What is the best shoulder exercise?

Best Shoulder Exercises

• Barbell Overhead Press.
• Half-Kneeling Landmine Press.
• Arnold Press.
• Push Press.
• Bottoms-Up Kettlebell Press.
• Wide-Grip Seated Row.
• Leaning Lateral Raise.
• Incline Y Raise.

What are cable exercises good for?

Cable machines provide constant tension while you lift and lower the weight. Since muscle growth and strength increases are directly based on how much tension is placed on the muscle during the exercise, cable machines fatigue muscles faster and result in greater strength gains.

What muscles do cable pulls work?

What Is a Cable Pull-Through? The cable pull-through, sometimes referred to as the glute pull-through, is a compound exercise that works muscle groups in your posterior chain, including the hamstrings, gluteus maximus, and lower-back muscles.

How do I target my lower chest with cables?

And our elbow placement is super important on this exercise. Because we want to make sure that our lower arms. So from our elbow down to our wrists are running in line with the cables.

Can you get big with a cable machine?

Yes you can build muscle with cables. But no you cannot get the same impact the same stress as you can with barbell and dumbbell and heavy compound exercises.

Can you build muscle with just machines?

You can still build muscle with machines, and at a similar speed to if you were using free weights. (Note that we generally recommend against using resistance bands unless that’s all you have access to, given that their strength curve isn’t very good.)

What is a cable deadlift?

Cable Machine Romanian Deadlift



To begin, grab a cable in each hand and stand with the feet shoulder-width apart. With medium resistance on the cable machine and the knees slightly bent, bend forward at the hips and let the cable resistance slowly pull the hands toward the top of the feet.

What’s a Romanian deadlift?

You're going to pull it up by pushing your hips. Forward and at the top position you're going to lock them out nice squeeze in the hamstrings.

Why do I feel RDLs in my back?

There are a couple of factors that could play into you always feeling your lower back when doing RDLs. Typically, the lower back comes into play when you’re unable to properly brace your abs and your pelvis rotates a little too much.

What is hack squat?

What is a Hack Squat? The HS is a Squat variation that is performed on a machine and involves pushing the weight away from you, at an angle, as you stand back up. You must stand on the plate with your body leaning back against the pads. The weight is moved during the concentric phase of the movement.

What muscles do Bulgarian split squats work?

Benefits of the Bulgarian split squat abound. As a lower body exercise, it strengthens the muscles of the legs, including the quads, hamstrings, glutes, and calves. Also, as a single-leg exercise, your core is forced to work in overdrive to maintain your balance.

Will Bulgarian split squats build mass?

Now, we know that Bulgarian split squats will build your legs stronger, this allows you to put more tension on the leg muscles. More tension means more muscle growth. Also, due to the demands of balancing on one leg, Bulgarian split squats hit your quads, glutes, hamstrings, adductors, abductors, and calves.

Why is Bulgarian split squat so hard?

Rocking Side to Side. One reason Bulgarian split squats can feel so challenging is the stability they demand from your muscles and joints. After all, balancing on one leg while bending down and straightening back up is no easy feat.