It is important that when we train strength with a particular objective, we know what exercises we have to prioritize to get the most out of our training. The exercises can be performed both guided on machines and with free weights.
Machines can be operationally defined as devices that contain cables, pin-loaded weight stacks, or fixed lever arms, while free weights refer to dumbbells and weight plates that are loaded at the ends of a barbell.
Usually, but not always, machines move in a fixed plane of motion While the exercise with free weight is carried out in three-dimensional space.
Free weights are widely believed to promote better transfer to functional and sport-specific skills compared to machine-based exercises. This supposed superiority has been attributed to the mechanical specificity, so free weights more closely replicate movement patterns, force application, and velocities movement during functional tasks.
It has also been suggested that free weight squats activate more muscles in the lower extremities than the Smith squat machine and induce a greater response than the leg press, but, to what extent is it true?
It should be noted that there are many components of functionality, in particular balance, that have not been well studied. In addition, according to the knowledge of the authors we are going to cite, no study to date has investigated the effects of combining free weight exercises and machine exercises compared to performing either type of modality alone. Therefore, the purpose of the study under discussion was to compare strength, body composition, and functional outcome measures after performing back squats, leg presses, or a combination of the two exercises over a study period of 8 weeks.
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Regarding body composition there were no large significant changes between groupsso we can say that when it comes to gaining muscle mass, a leg press is just as effective as a squat.
The results of this study indicate that both squats like the press can improve functional results and that the degree of transfer is specific to each task. That is, if you want to get better at squats, you’ll have to squat, and if you want to get better at leg press, you’ll have to leg press.
From a practical point of view, We can draw two important conclusions:
- The results reinforce to coaches and athletes the importance of specificity. That is, if you want to improve in a specific movement, you will have to perform that movement. And not only in movement, but in sports in general. If you want to improve your running performance, you will have to go for a run. It doesn’t do much good to ride a bike if you want to improve your performance when you go for a run.
- Second, this study highlights the importance of strength training to improve balance and thus reduce the risk of injury. The data shows that, contrary to popular suggestion, strength training exercises that are exclusively machine-based or include machines can improve dynamic balance in non-athletes. This is of vital importance for older people who would like to start exercising and improve their quality of life.
So it doesn’t matter if you choose squats or leg presses to improve your physique. On the other hand, if you are, for example, a powerlifter, you will have to give priority to the squat, since it is a competition exercise and according to the principle of specificity, you will not improve by pressing.
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