ergo-log.com

Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "

20.11.2010

On Hammer Strength Machines you can train one and a half times heavier

Strength athletes can use heavier weights if they train on machines than if they train using free weights. Researchers at Western Kentucky University discovered that strength athletes shifted almost one and a half times as much weight when they did chest presses on Hammer Strength machines than when they used a bar for bench presses.

Training with machines is easier than training with free weights. The machine determines how you execute the movement and does the balancing for you. That's why a chest press is easier on any machine than doing a bench press with free weights. Your muscles use less energy keeping the bar in balance, so you're automatically stronger if you train on a machine. Whether that also means that you build up more muscle mass on a machine is another story.

Hammer Strength machines were developed by Gary Jones, the son of HIT man Arthur Jones, who died in 2007. Because scientists didn't know exactly how much stronger you are if you train on Hammer Strength machines, researchers got 31 students with an average of 4 years' experience of training to do bench presses, curls and shoulder presses with weights and on the strength machines. This resulted in the table below.

HSCP = hammer strength chest press; HSSP = hammer strength shoulder press; HSBC = hammer strength bicep curl; FWBP = free weight bench press; FWOP = free weight overhead press; FWPC = free weight preacher curl.

So on the Hammer Strength chest press machine your maximum is 46 percent higher than if you use a bar for bench presses. For the shoulder press and the biceps curl your top weight with Hammer Strength equipment is 56 and 30 percent higher, respectively.

The researchers then ran their data through statistics programmes, and ended up with the results below.

"The regression equations from the past studies and from this study will increase the safety of the lifter when switching exercises modalities and increase the accuracy of predicting a 1RM", the researchers write.

Source:
J Strength Cond Res. 2010 Nov; 24(11): 2984-8.