One question we often hear is: Can cables really build muscle as effectively as free weights like dumbbells or barbells?
It’s a fair question—many people still believe that traditional free weights are the gold standard for hypertrophy (muscle growth). However, recent research provides compelling evidence that cables can be just as effective. Let’s dive into the science and what it means for your fitness journey.
What Does the Science Say?
A new study published in SportRxiv compared the effects of dumbbell lateral raises and cable lateral raises on the growth of the lateral deltoid muscle over an eight-week training program. The results? Both exercises led to similar increases in muscle thickness.
Here’s a breakdown of the study:
- Participants: 24 resistance-trained men and women.
- Protocol: Two sessions per week for eight weeks, performing five sets of lateral raises to failure.
- Findings: No significant difference in muscle growth between the two exercises. Both methods produced small to medium improvements in deltoid hypertrophy.
The study concluded that cables and dumbbells are equally effective for training the lateral deltoid, meaning you can achieve your muscle-building goals using either equipment.
Why Cables Work Just as Well (or Better!)
Cables offer several unique advantages that make them just as effective as traditional free weights—and sometimes even better:
- Cables Maintain Tension
Cables maintain tension throughout the entire range of motion, unlike dumbbells, which rely on gravity and lose resistance at certain angles. This continuous tension helps target muscles more effectively. It’s not possible to use momentum to complete part of the lift! Your muscles have to do it through the full range of motion.
- Our Exercise Machine Allows Precise Weight Adjustments
At Black Box VR, our electromagnetic resistance technology allows adjustments as small as 0.1 lbs. This precision is perfect for applying the Progressive Overload Principle, which is key to muscle growth. Our AI takes care of these adjustments for you, so you can focus on the game and your fitness journey.
- Joint-Friendly Movements
Cables provide a smoother resistance curve, reducing stress on your joints while maximizing muscle activation. This makes them ideal for users of all fitness levels, including those recovering from injuries or just starting their fitness journey.
- Variety and Versatility
With cables, you can easily change angles and movement patterns to target specific muscle groups, giving you endless workout possibilities without needing multiple pieces of equipment.
Our exercise machine can deliver up to 250 pounds of resistance per rep, so there is no need to worry about it limiting your progress!
How Black Box VR Maximizes Cable Benefits
At Black Box VR, we use advanced cables with electromagnetic resistance to combine the benefits of cables with cutting-edge technology. Our AI automatically tracks your performance, adjusts resistance, and applies progressive overload to ensure you’re always improving—without the hassle of manual adjustments or guesswork.
Our world-changing system:
- Automatically Tracks Your Progress: Every rep, every set, every ounce of resistance is recorded and analyzed.
- Adapts to YOU: Resistance is tailored to your current strength level and increases as you get stronger.
- Keeps You Engaged: Our gamified workouts turn exercise into an epic battle, keeping you motivated to push harder and have fun while doing it.
Breaking the Free Weight Myth
The belief that dumbbells and barbells are inherently superior to cables is a misconception. As the latest research shows, both can be effective tools for building muscle when used properly. What matters most is consistency, effort, and a well-designed program—exactly what Black Box VR delivers.
Come See For Yourself!
With Black Box VR, you don’t need to choose between effectiveness and innovation. Our AI-driven cable system harnesses the best of modern science to help you achieve your fitness goals faster and more efficiently. Whether you’re a seasoned gym-goer or a fitness newbie, Black Box VR is designed to challenge and transform you.
So, the next time someone asks if cables can build muscle, you’ll know the answer: Absolutely. And with Black Box VR, it’s not just effective—it’s revolutionary.
Ready to see the results for yourself? Visit a Black Box VR gym and experience the future of fitness today!
Study: https://sportrxiv.org/index.php/server/preprint/view/487
See you in the Arena!
Ryan DeLuca, CEO of Black Box VR
Ready to dive in? Let’s make fitness your new favorite game. Welcome to the future – welcome to Black Box VR!
About Black Box VR
Black Box VR is the world’s first virtual reality esport that combines resistance training, HIIT cardio, and intense gaming to deliver a science-backed workout experience. In our luxurious gym locations, members are able to build muscle, lose fat, and get fit while playing an addictive game.
Have questions? Ask MAIA, our AI chatbot!
