Your muscles respond to mechanical tension and progressive overload. Period.
When you subject a muscle to sufficient mechanical tension and then allow it to recover with adequate nutrition and rest, it grows. This process is the same whether you’re using a 500-pound barbell or a leg press machine with the pin set at 300 pounds.
Research confirms this. Studies have found that free weights and machines are equally effective in increasing strength and muscle mass. As long as you’re getting adequate mechanical tension to stimulate muscle growth and are progressively overloading your muscles workout to workout, you’ll get bigger and stronger . . . even if you use bright purple weight machines.
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