I Only Trained With MACHINES For a Month

Summary

In this video, the creator explores what happens when they train exclusively with machines for a month, deviating from their usual free-weight routine. They experiment with various machines for both upper and lower body workouts, adjusting volume and intensity to assess muscle growth and performance. While some machines felt less intense, others provided surprisingly effective isolation. Despite initial doubts, by the end of the month, the creator observed noticeable progress in their chest and back, though they felt some muscle groups, like the shoulders, may have lost size. Ultimately, machines proved useful for breaking through plateaus and achieving new gains.

Takeaways

• 😀 Training with machines for a month can still lead to noticeable progress, but it's important to evaluate if the machines used are effective in targeting the right muscle groups.
• 😀 The first few workouts with machines may feel less intense due to less engagement of stabilizing muscles, but pushing harder later can lead to better results.
• 😀 Machines, like the seated chest press, can provide a more controlled movement, making it easier to focus on muscle isolation and increase weights or reps.
• 😀 Machines eliminate the need for stabilizing muscles, which some believe may limit overall muscle growth but allow for more reps and heavier weight on specific muscles.
• 😀 Using machines for leg training can feel uncomfortable or unsafe for some, but trying machines like the belt squat can give a great squatting sensation without stress on the lower back.
• 😀 Despite initial skepticism, the machine chest press and other guided machines can actually help break through plateaus and increase performance.
• 😀 The mental focus needed for machine workouts, especially when increasing intensity, can help with achieving better pumps and strength over time.
• 😀 A noticeable increase in chest and back mass was observed by the end of the month, though there were potential losses in shoulder size.
• 😀 While machines can be great for isolating muscles, using them exclusively may lead to decreased engagement of stabilizing muscles, which could result in imbalances or weaknesses in certain areas.
• 😀 The final weeks of the experiment showed increased strength and volume on machines, confirming that machines can be an effective tool for building strength and muscle when used consistently.

Q & A

What was the main goal of the experiment in the video?

The main goal was to determine whether training exclusively with machines for a month would result in muscle loss, no progress, or potential new gains, compared to traditional free weight training.

What was the first exercise performed on the upper body day?

The first exercise was a pin-loaded seated chest press machine, chosen as a compound chest movement.

Why did the trainer modify his technique during the seated chest press?

The trainer modified his technique by retracting his scapula and keeping his chest back to avoid bottoming out the weight at the top, which happened due to his long arms.

How did the trainer feel about the effectiveness of the chest press machine compared to the bench press?

The trainer felt that while the machine allowed him to do more reps than he could on the bench press, it was too soon to tell if it was equally effective in terms of muscle activation.

What was the issue the trainer experienced with the seated leg press machine?

The trainer felt discomfort in his lower back, particularly when reaching the bottom of the movement, leading to concerns about safety during the exercise.

How did the trainer feel about using the glute kickback machine?

The trainer enjoyed the glute kickback machine, as he felt a strong mind-muscle connection in his glutes and hamstrings, and believed it could improve athletic performance like sprints.

What did the trainer observe about soreness and fatigue when training with machines?

The trainer noticed that he did not feel as fatigued or sore after machine-only workouts, likely due to machines reducing the involvement of stabilizing muscles, making the exercises feel less intense.

Why did the trainer experience better performance during the third week of the experiment?

By the third week, the trainer was pushing harder on the machines and noticed improvements in strength and endurance, as he was able to lift heavier weights and perform more reps compared to earlier in the month.

What role did the cable machine play in the trainer's workout routine?

The trainer debated whether to include the cable machine in his experiment. While he considered it a machine, he opted to avoid it for the purpose of sticking strictly to guided machines.

What changes did the trainer notice in his physique after one month of machine-only training?

The trainer observed some noticeable muscle mass gains in his chest and back, but felt that his shoulders might have lost some size, with other areas remaining about the same.