Rise of the machines

Build muscular size and strength by using resistance machines more effectively

Increase the amount of training time you spend on weights machines to build a bigger, stronger and leaner body

1 Master essential movements

If you’re new to the gym, or are beginning to get into lifting weights rather than focusing purely on cardio, using resistance machines is a great way to learn the main movement patterns involved in weight lifting in a safe and controlled way.

Why it works

The way machines are made means the movement is always in a fixed plane so you can only lift and lower in the correct way. This builds strength, a mindmuscle connection and confidence before you advance to free weights.

2 Isolate specific muscles safely

Machines allow movement only along a fixed path, which makes them an effective tool for advanced lifters to target specific muscles.

Why it works

While free weights are essential in any muscle-building plan, you’re only as strong as your weakest link, which is often the small, stabilising muscles around a joint. When you use machines these stabilising muscles are not recruited, allowing you to lift heavier in safety and work a particular muscle to its limit.

3 Come back from an injury

It’s inevitable that at some point during your training life you will suffer an injury, regardless of the precautions you take. And it’s when you return to training that machines can help you regain strength and stability lost during your time on the sidelines, enabling you ultimately to come back stronger than ever.

Why it works

Again, the fixed movement range of machines supports your major and minor muscle groups, allowing you to focus on perfect form.

4 Fire up your fast-twitch fibres

Muscles are made up of different types of fibres, and the more fast-twitch fibres you have, the quicker and harder they can contract to make you more powerful and explosive.

Why it works

Using machines for explosive contractions – think of a fast but controlled movement to initiate a move – is one of the most effective ways to build bigger, stronger and more powerful muscles, according to research from Loughborough University.

5 Maintain tension on your muscles

All resistance machines allow you to maintain more tension on the working muscles – which results in greater growth – but none more so than cable machines.

Why it works

Cable machines are a halfway house between fixed machines and free weights because you have some control over the movement range. The best thing about them is that the weight you move remains the same through every stage of the rep, making your muscles work harder every set.

6 Power through a strength plateau

Have your strength gains hit a plateau? Using machines for safe eccentric lifting - which is where you lower a heavy weight slowly and under complete control - can shock your body into getting stronger.

Why it works

Eccentric reps are tough to do well with free weights as you start to fatigue. In a study in the journal Frontiers In Physiology, subjects increased their force production, work capacity, muscle activation and resistance after just five weeks of eccentric lifting.