The type of equipment used for resistance training (machines versus free weights) does not matter for building muscle mass; the essential factor is simply to train.

noli's read

Professor Stuart Phillips, a prominent researcher in exercise physiology, highlights here a fundamental fitness truth: mechanical stimulus and placing muscle fibers under tension take precedence over the tool used. Scientific research, notably a meta-analysis published in the 'Journal of Human Kinetics' (Heaselgrave et al., 2019), confirms that at equal volume, muscle hypertrophy is similar whether using free weights or machines. Free weights potentially offer a minor advantage for the recruitment of stabilizing muscles, while machines provide increased safety and easier isolation. However, for the majority of practitioners seeking muscle development, these differences are negligible. The statement is therefore solid, as it refocuses attention on consistency and effort rather than secondary technical details. There is no exaggeration here, as long-term adherence to a program is the most reliable predictor of results.

the sources

1. 1Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW 2017
2. 2Refalo MC, Helms ER, Trexler ET, Hamilton DL, Fyfe JJ 2022