How to use the gym like a pro (and make sure you aren’t losing gains)
I have had a few clients ask me if there is a difference between the ‘gains’ from using various different equipment types in the gym. Especially for beginners this can be quite a daunting task to navigate the large and complex facility with all the hundreds of different machines. So today I thought I would help you all out by distinguishing the difference between barbells, dumbbells, or machines based training and when to use each of them.
The utility of when you should use the various equipment for any given exercise or training program is really a case-by-case basis. Barbells, dumbbells, and machines all have a place in a well-structured training program based on an individual's specific goals and training situation.
I will say there is a purity stigma for people performing traditional barbell exercises in a training program, as I have done this myself. I am a personal trainer and would program the barbell equivalent as often as possible because that is what I know and love personally and where most of my progress came from in my youth (plus a poor personal trainer who has just barbells can only go so far). But as I have gotten older and strayed from just traditional barbell training (as well as being able to afford more equipment), I can tell you there is more in the exercise repertoire. There are plenty of times when I would not utilise just barbells over other training modes. But once again, being my roots and primary method of training, I would and still will train my clients in that way unless another method is deemed appropriate.
If we just go back to basics and ignore the equipment for a moment, we should define what are 'gains' and what is optimal for them.
'Gains' as the term is described can be multiple different training outcomes that are brought about by engaging in physical activity, specifically weight training. The common 3 are:
Muscular strength
Muscular hypertrophy (muscle size)
Muscular endurance.
When most people refer to 'gains' they are talking about either hypertrophy or strength though as these are the most commonly sought-after outcomes from weight training (if you want muscular endurance just go for a run or a bike ride).
The training that gives the most 'gains' by this criteria is also determined by 3 things. These are:
The load of the exercise. (How heavy the exercise is loaded)
The volume (Equal to sets x reps)
Range of motion (The length of the muscle stretch during exercise)
Time under tension (the duration of the eccentric phase of the lift)
Each of these variables can be manipulated in a program for a specific training outcome.
So if I haven't lost you there with those heavy exercise science principles, let me bring it back.
Irrespective of these variables, the fitness community at the moment believes that if volume is equal, then overall 'gains' of the hypertrophy kind should be similar. This removes the differences that would otherwise be between a dumbbell, barbell, or machine training.
However, the only caveat to this is for time under tension, specifically for hypertrophy 'gains'.
It appears time under tension is more important for hypertrophy. So one would choose a reasonable relative load to perform at an equally reasonable amount of reps (say 6-16 reps as anything more would make for an unnecessarily long set), then perform the set with a reduced tempo on both the concentric and eccentric phases of the lift.
Whereas strength training seems to benefit more from higher relative loads and lower number of reps where voluntary maintaining or decreased tempo of tension is difficult. So the specific outcomes you are looking for would fit into either of those parameters.
But, if time under tension is controlled between all of the exercises, as well as controlled volume and load, then realistically you look at what equipment is going to give you the biggest range of motion for the muscle you are targeting.
Once again, this is specifically for hypertrophy.
Certain body parts might benefit more from one equipment type over another. For example, I love single-leg Romanian deadlifts to hit my hamstrings, but a seated hamstring curl hits it more beautifully which I believe is hard to replicate with only dumbbells or barbells.
Despite all of this, do you know what trumps everything I have said?
Consistency and adherence.
Ultimately, it does not matter the minute details so much as the overarching adherence to a training program and general progressive overload performed with time. You will get the most benefit out of the thing you enjoy doing the most because you will continue to do that thing with time. Maybe what you prefer changes with time, then your program will reflect your change in temperament. But the thing that kills the gains the most is not training at all. Do not stress over the minor details. Spend your time on the bigger issues like devoting time to consistent training that you enjoy.