The fitness world is divided: Are free weights or strength machines superior for building muscle, power, and strength? Dr. Erik Korem dives into the research to provide definitive science-backed answers. Discover a recent 2022 systematic review and meta-analysis comparing muscular changes from these modalities head-to-head.
The verdict may surprise you! Get the real reasons why each method succeeds despite prevailing myths. Learn how to incorporate both into an integrated training program for more well-rounded development.
 
Expect insights on:

Specificity: How practicing the exact exercise drives superior results
Why do machines effectively grow muscle 
Strategies to blend free weights AND machines for optimal muscle gains
Using machines to safely push close to complete failure
How to choose tools aligned with your specific strength goals

Dr. Korem cuts through the debates to reveal how you can harness the unique advantages of both free weights and machines. Apply his science-backed blueprint to pick the right modality for your needs and optimize all aspects of your training. Gain versatility, safety, precision, and the best path to accomplish your fitness goals.
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Paper: Machines and free weight exercises: a systematic review and meta-analysis comparing changes in muscle size, strength, and power.


Quotable moments:
"The study highlights something really important. Specificity. If your goal is to increase strength in a specific exercise, like a squat, then practicing that specific exercise will yield better results." - Dr. Erik Korem
"For optimal muscle development, incorporating both free weights and machines might be the best strategy." - Dr. Erik Korem
"The most important thing is, is that you're applying the principles of volume, intensity, and frequency." - Dr. Erik Korem

ABOUT THE BLUEPRINT PODCAST:
The BluePrint Podcast is for busy professionals and Household CEOs who care deeply about their families, career, and health. Host Dr. Erik Korem distills cutting edge-science, leadership, and life skills into simple tactics optimized for your busy lifestyle and goals.   Dr. Korem interviews scientists, coaches, elite athletes, entrepreneurs, entertainers, and exceptional people to discuss science and practical skills you can implement to become the most healthy, resilient, and impactful version of yourself.
On a mission to equip people to pursue audacious goals, thrive in uncertainty, and live a healthy and fulfilled life, Dr. Erik Korem is a High-Performance pioneer. He introduced sports science and athlete-tracking technologies to collegiate and professional (NFL) football over a decade ago. He has worked with the National Football League, Power-5 NCAA programs, gold-medal Olympians, Nike, and the United States Department of Defense.
Erik is an expert in sleep and stress resilience. He is the Founder and CEO of AIM7, a health and fitness app that unlocks the power of wearables by providing you with daily personalized recommendations to enhance your mind, body, and recovery.
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