Machine based strength training

[3325]

Who here has experienced success with machine based strength training?

By success, I mean consistent long term strength gains, as measured on the machines, that you believe had a positive impact on physical capacity and performance, preferably as it relates to backcountry hunting and load carrying, but I’d be interested in knowing about how it impacted other outdoor pursuits as well (Wew! Run on sentence.).

Two things that I’m not asking about: your performance on “the lifts” and your “gainz, bro,” except as defined by my definition of success above.

 

[Coach Chris]

Machine based training is excellent for hypertrophy and increasing contractile force of isolated movement patterns.
It's not awesome for building systemic strength and work capacity.
As far as building specific fitness for backcountry hunting goes you're going to get better GPP results from compound lifts and odd object/strongman style training.
Of course SPP for backcountry travel is hiking and rucking.

 

[3325]

Machine based training is excellent for hypertrophy and increasing contractile force of isolated movement patterns.
It's not awesome for building systemic strength and work capacity.
As far as building specific fitness for backcountry hunting goes you're going to get better GPP results from compound lifts and odd object/strongman style training.
Of course SPP for backcountry travel is hiking and rucking.

Thanks for your perspective. Like most of us, I’ve toyed with machine training but never been dedicated to it. I decided to include it today, but more as a finisher.

Example: Today was an upper body session. For GPP, the meat and potatoes of it was a 15 minute density block alternating dips with rope pull-ups for sets of 4 and 3. After the density block I went through some machine exercises, mostly single joint, for 1x20.

 

[Maverick1]

Who here has experienced success with machine based strength training?

By success, I mean consistent long term strength gains, as measured on the machines, that you believe had a positive impact on physical capacity and performance, preferably as it relates to backcountry hunting and load carrying, but I’d be interested in knowing about how it impacted other outdoor pursuits as well (Wew! Run on sentence.).

Two things that I’m not asking about: your performance on “the lifts” and your “gainz, bro,” except as defined by my definition of success above.

I have not. All of my strength gains have come from free weights. And that’s because that’s what I use on a regular and consistent basis.

The only machines I use at this point for resistance training are the leg curl and lat pull down.

Outside of those, the other machines that I use on a regular basis are the rower, stairclimber, bicycle trainer, and treadmill. While I would say each of them assists in my performance in the back country for hunting and load carrying, they are not strength building devices as you have defined it.

 

[Poser]

Thanks for your perspective. Like most of us, I’ve toyed with machine training but never been dedicated to it. I decided to include it today, but more as a finisher.

Example: Today was an upper body session. For GPP, the meat and potatoes of it was a 15 minute density block alternating dips with rope pull-ups for sets of 4 and 3. After the density block I went through some machine exercises, mostly single joint, for 1x20.

I think you could present the argument that some assistance/supplemental machine work (that is thoughtfully programmed for an intermediate+ lifter) may improve your compound lifts and thus improve your perceived performance long term. That being said, if someone comes on here and starts talking about how they nothing but quad extensions, hamstrings curls and Nautilus presses to prepare for their DIY OTC public land hunt and that they "had no problems in the mountains", then they are full of shit.

You could make the case for some lat pull downs if you can't do pullups/chinups.

You can definitely create some additional muscle stretch by manipulating the angles on machines, but, I'm having a difficult time coming up with anything other bicep curls, tricep extensions, pectoral and shoulder exercises for this example. I suppose you could consider cable rows, but its difficult to see how that would benefit performance more than barbell or dumbbell rows (or deadlifts for that matter). I'll throw in a few weeks worth of various tricep extensions on the cable machine every now and then, but I don't anticipate that improving my performance on anything beyond the bench press. Of course, bigg bench press = stronger upper body = ability to support my load on the body = carrying more weight more safely, but, if you're to the point that you need tricep assistance to further drive your bench press, you're already beyond the realm of improving your performance in the mountains.

Machines are good for hypertrophy of isolated muscles, but from a mountain performance standpoint, its "all show and no go" Will it negatively impact you? probably not. Is it better than nothing? yes. Is it the most effective use of your training time and energy if your main goal is mountain performance? unlikely.

Now, some people just want to be jacked and happen to also like to go hunting. If that's you, knock yourself out. I personally am stronger than I need to be to effectively go hunting, but I place some amount of value on being strong and also happen to go hunting. While I'll argue that strength is super beneficial for your long term health and ability to do difficult things, I don't know if there exists a convincing argument that machine based training is the best way to increase your real world performance.

 

[180ls1]

Generally speaking, its better at targeting specific muscles while not being as tough on your nervous system.

If the goal is to be a mountain monster. I would ruck, free weight train and then add machines/isolation to address targeted groups that need special attention.

 

[JustABritCrazy]

I pretty much use machines exclusively. I’m basically into maintaining my physical fitness, not building muscle. I could probably increase my training weight by 10 to 15 pounds if I really put my mine to it. At 63 my days of getting ripped are in the rear view mirror. Plus I just don’t trust working out with free weights by myself. That said I can hump hills with a 20 to 25 pounds of gear for 6 or 7 miles daily. Still do western fire as a FOBS so that is the main target I train towards. Plus I’m still marking and cruising timber on occasion which are 4 to 5 mile days on average. Last rifle season covered 67 miles over 9 days. Difference is I’m dragging out a whitetail, not trying to pack out an elkI. I feel my system is working for where I’m at in life.