using the Smith Machine to finish off a muscle?

  1. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    38
    Posts
    6,352
    Rep Power
    3263
    Level
    52
    Lv. Percent
    31.1%
    Achievements Activity ProPosting ProPosting Authority

    using the Smith Machine to finish off a muscle?


    i read a very interesting article in some magazine (i forget which). i'll paraphrase the idea :

    when you tire on an exercise (BB/DB bench), its not your muscles getting tired of moving the weights, but rather the stabilizer muscles (rotator cuff) that's making you stall out. the hypothesis therefore is to exercise on BB/DB bench until you hit failure, then hit the smith machine up using the same weight or more, and run that till failure.

    this is similar obviously to drop sets, but you're using either the same or sometimes more weight on the smith.

    on paper this sounds like it makes sense for mass, but on paper all kinds of things look great - even origami. any thoughts on this, or anyone that has used it?

  2. The BPS Rep
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,062
    Rep Power
    350693
    Level
    59
    Lv. Percent
    84.39%
    Achievements Activity ProActivity AuthorityPosting ProPosting Authority

    Volcom's been incorporating something that looks quite similar to this in his log. He'd probably be the guy to ask.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  3. yea!!!!!
    brk_nemesis's Avatar
    Stats
    6'3"  249 lbs.
    Join Date
    Oct 2005
    Age
    30
    Posts
    1,403
    Rep Power
    815
    Level
    28
    Lv. Percent
    23.52%
    Achievements Posting Pro

    I did it a while back with shoulders. I would do all my sets of DB presses and lateral raises, then run over to the smith and hit a few sets of front and back shoulder presses. In between those sets I would do high rep, low weight sets of DB raises again. Overall it worked great for mass and strength, but overtime for ME,... lead to over training.
    •   
       

  4. Professional Member
    mooch2321's Avatar
    Stats
    5'9"  235 lbs.
    Join Date
    Dec 2007
    Posts
    3,835
    Rep Power
    2016
    Level
    42
    Lv. Percent
    59.25%
    Achievements Activity ProPosting Pro

    same concept as moving from a compound movement to an isolation movement.....do it for a lil while...it cant HURT....thats for sure....
  5. New Member
    swollwilliams's Avatar
    Stats
    5'10"  270 lbs.
    Join Date
    Apr 2009
    Posts
    279
    Rep Power
    209
    Level
    14
    Lv. Percent
    5.15%

    i use the smith machine regularly. generally, as you stated, when im already fatigued and safety becomes a factor, but also allows me to use different hand and foot positions on certain exercises without having to worry about balance, thus fully concentrating on the muscle being worked. also, as stated, great to mix in with super sets, drop sets. dont use it all the time, as free weight movements to help develop those stabilizer muscles, but the smith can be a great addition to workouts and is very versatile.
  6. Elite Member
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    38
    Posts
    6,352
    Rep Power
    3263
    Level
    52
    Lv. Percent
    31.1%
    Achievements Activity ProPosting ProPosting Authority

    man, i'm finally seeing a use for the smith machine besides upright rows. thanks for the input all of you guys. repped.
  7. Senior Member
    dedlifter1's Avatar
    Stats
    6'1"  235 lbs.
    Join Date
    Feb 2008
    Age
    35
    Posts
    1,633
    Rep Power
    900
    Level
    30
    Lv. Percent
    7.86%
    Achievements Activity ProPosting Pro

    Since my shoulder injury, ive been using it quite a bit, but before that I did the same thing brk nemesis did for shoulders, tremendous results.
  8. Banned
    jakellpet's Avatar
    Stats
    6'2"  213 lbs.
    Join Date
    Feb 2008
    Age
    40
    Posts
    5,533
    Rep Power
    0
    Level
    50
    Lv. Percent
    1.42%
    Achievements Activity ProPosting ProPosting Authority

    Quote Originally Posted by swollwilliams View Post
    i use the smith machine regularly. generally, as you stated, when im already fatigued and safety becomes a factor, but also allows me to use different hand and foot positions on certain exercises without having to worry about balance, thus fully concentrating on the muscle being worked. also, as stated, great to mix in with super sets, drop sets. dont use it all the time, as free weight movements to help develop those stabilizer muscles, but the smith can be a great addition to workouts and is very versatile.
    yeah, I use it mainly for narrow-grip bench - allows me to experiment with the different hand and feet positions as well, and just conc. on the muscle movement.
  9. Senior Member
    Flaw's Avatar
    Stats
    5'11"  240 lbs.
    Join Date
    Dec 2006
    Posts
    1,278
    Rep Power
    1404
    Level
    27
    Lv. Percent
    5.91%
    Achievements Posting Pro

    It makes sense.. Especially if you got bad shoulders/rotator cuffs. If isolation of the chest is what you want then why overwork your shoulders? that's why you have a shoulder day.
    ôLord, whom shall we go away to? You have sayings of everlasting life"- John 6:68

    WHAT has science offered?
  

  
 

Similar Forum Threads

  1. Smith machine bar
    By Pipes in forum Training Forum
    Replies: 13
    Last Post: 01-29-2011, 07:23 PM
  2. smith machine vs. barbell
    By popeye427 in forum Powerlifting/Strongman
    Replies: 12
    Last Post: 02-02-2010, 02:01 PM
  3. Smith machine?
    By mcgee1516 in forum Training Forum
    Replies: 14
    Last Post: 01-28-2010, 10:30 PM
  4. Smith Machine
    By abnxtwo in forum Training Forum
    Replies: 14
    Last Post: 08-28-2009, 12:46 AM
  5. Smith Machine or Freeweights?
    By blackrhino1 in forum Training Forum
    Replies: 12
    Last Post: 08-07-2008, 08:07 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in