Smith Macine Rules!
- 05-10-2009, 02:04 AM
Smith Macine Rules!
I just tryed it out, even though ive been working out for a long time.
Sad i know.
Well usually i do bench.
But my chest feels totally wreck, and not my triceps or shoulders.
It really helped with my form.
and i was able to put more weight.
I did 245-6,235-8,235-10,185-8 135-16(not in a specific order)
empty bar to warm up
What else you guys do on smith machines?
post up your routines.
- 05-10-2009, 02:14 AM
Please avoid smith machines as much as possible.
They cancel utilization of stabilizer muscles and do not allow the body to work in the normal three-dimensional plane.
Originally Posted by Daniel Evans
If you're going to use machines, please make sure it's AFTER you use the free weights unless you're recovering from some sort of injury.
- 05-10-2009, 02:35 AM
good points, but it always good to switch up your routine.
But exactly, if i dont have a spotter to do real bench.
then you'd say dumbells, good too, but its also good to have some to help you get up the weight and push, if your trying to put maximul weight, which is necessary sometimes, in order to progress
on the smith i was able to work by my self with maximum
i hear what your saying, but im not going to avoid smith
its the first time i tryed it, and i really like it.
thanks though, i knew the cons of smith
probally thats why i avoided it,perhaps
05-10-2009, 02:37 AM
ive read that some pros even just use machines for everything
not saying its not good.
But machines definitely have their use.
05-10-2009, 09:50 AM
i do squats on my smith machine, because i had a rough knee injury a couple of years back, so it helps me do more weight without being scared of hurting my knee. It also makes me have good form and after each leg day i definetely feel it everywhere so it works for me.
05-10-2009, 10:42 AM
Smith machine has its place. However, free weight movements are far superior imo, especially on compound movements.
05-10-2009, 11:01 AM
05-10-2009, 11:03 AM
05-10-2009, 11:24 AM
A properly performed squat would involve hip drive which doesn't place unnecessary tension on the hips, you use hip drive to avoid putting that tension on the knees. During a squat, you're not suppose to push up using your feet like a leg press, then that IS hard on your knees. You're suppose to drive the weight up from your hips utilizing more of the posterior chain and less of the knees.
The choice is yours, but a power rack provides the same safety. Just realize that your stabilizers aren't getting worked and therefore you won't be getting the same workout, not nearly as effective.
05-10-2009, 12:41 PM
deadlift on smith machine how would u do that the smith machine if u put the bar all the way down is like a 1/2 deadlift and those pull things help u mvoe the weight up alot..
smith machine deads are retarded lol
05-10-2009, 12:59 PM
On a smith machine I can bench press 225 for about 10 reps, on free weights my personal best was 6 reps, now I can get about 4.
05-10-2009, 01:18 PM
smith machine ruins ur rep rythm too the only thing i use them for is reverse grip tricep bench which makes u push em in a direct line using nothing but tri's
05-10-2009, 01:21 PM
I prefer triceps extensions and weighted dips personally. :-)
Smith machines I always recommend to avoid, you're only cheating yourself really, machines can have their place but barbell / free weight work is always going to be more superior and therefore should be done first if you insist on machines.
05-10-2009, 01:41 PM
05-10-2009, 01:54 PM
05-10-2009, 07:29 PM
I think we agree free weights are superior. However people saying the smith machine is useless are ludacris.
You can do explosive and speed rep training on them. Plus you can hit the muscles in new different ways.
Smith machine is an excellent addition to just about any trainig program.
05-10-2009, 08:09 PM
If you have access to free weights, they should come first, then do your machine work if you feel it's necessary.
05-10-2009, 08:48 PM
Smith machine is my number one choice for drop sets (no rest, dropping 10 pounds each set, for 4-5 sets, working to failure each set).
05-10-2009, 09:13 PM
Smith machine takes makes doing a heavy squat with no spotter possible...Sometimes an empty gym is no good...
05-10-2009, 10:03 PM
I am with Gymrat, avoid the smith machines at all costs.
If you don't have a spotter try pin presses for Squat and Bench.
05-10-2009, 10:32 PM
There's always a power rack if you don't have a spotter, I recommend a power rack any day. If your gym has a smith machine, the biggest chance is that it has a power rack or at least a squat rack, as well.
05-10-2009, 10:38 PM
i used smith machine for bench when i hurt my shoulder, but i also use it once in awhile when i alternate from incline dumbells because for some reason the incline bench at my gym is made for taller people, the seat doesn't move and the rack height doesn't change so i can't go as heavy as i can because to get it racked and unracked i have to get out of the seat, when i don't have a spotter
05-10-2009, 10:57 PM
There are a few things like maybe behind the back wrist curls or maybe shrugs that are ok with a smith, but a smith machine almost always puts your joints in an unnatural movement patern during the big multi joint movements which ups the chance for injury and certain imbalances.
05-10-2009, 10:59 PM
[QUOTE=-2z-;1963059]but a smith machine almost always puts your joints in an unnatural movement patern during the big multi joint movements which ups the chance for injury and certain imbalances.[/QUOTE]
The truth has been spoken!
That is exactly what I'm trying to stress and you hit the nail on the head with the hammer and completely smashed it through the board! Reps!
05-10-2009, 11:26 PM
05-10-2009, 11:33 PM
We choose our more dominant compound movements by movements that occur mainly in nature. For example the bench press, overhead press, and squat are the basic push movements. They're the core of pushing movements simply because their the most natural movements that the body is not only used to working but benefits in everyday life from practicing these movements.
You use different movements that involve different antagonists, synergists, stabilizers, and dynamic stabilizers to further educate these movements as well as the body parts utilized to properly execute and learn to use these forces more efficiently.
The most common movement in pressing is probably the squat. You squat a variety of times during the day, another one would be the bench press in which you push something away from your body. The next would be the overhead press where it occurs anytime you lift above your head.
This alone doesn't only make the movement itself natural but helps to better generate force in the natural movement in these planes. As long as you're contemplating this when you choose the source in which you use to generate, you will grow.
Having a machine give you a fixed range of motion that will not work your stabilizers just doesn't at all make sense to me, especially when you have the ability to use free barbell weights.
05-10-2009, 11:36 PM
05-10-2009, 11:48 PM
The benefit of a bench press over a fly is the ability to utilize the triceps, the anterior deltoids, the lats (during the eccentric portion) and overload the multiple muscle groups at one time, why cancel the utilization for an overall less effective workout?
05-10-2009, 11:51 PM
05-10-2009, 11:55 PM
I said the REASONS to perform a bench press over a fly is that the bench press is a more NATURAL movement by the body and INVOLVE and OVERLOAD more muscle groups at the same time for an overall more effective workout. No one bashed the free weight fly, as they have their place.
Yes my point IS to promote free weights. Yes, I preach against an unnatural form. You generate force in natural planes of motion to allow your body to work more efficiently in those planes of motion, so performing an unnatural plane of motion and canceling utilization of multiple muscle groups at once just doesn't make sense to me at all.
05-11-2009, 12:16 AM
05-11-2009, 12:30 AM
If you are wondering, I've developed a strange routine. It involves using the smith machine with heavy weights to work on a basic compound movement. Following the smith I use only free weights. My theory is that I can tire out the major muscles early, then the 'stabilizers' as you call them will be taxed much more during the free weights. It's somewhat of a reversed routine, I believe most people use the stationary movements at the end of the workout. It's working great so far, but to each his own.
05-11-2009, 12:51 AM
Mr. Universe should train like Mr. Universe, not to mention, after hearing some of the things Arnold said I've found him to be a complete moron (I'm entitled to my opinion!) Once I heard him say "arnold presses overload the posterior and anterior deltoids. That's not true, if you need me to elaborate on why, feel free to ask.
Fly's after bench presses are fine, if you feel you still have the energy, especially if you like the feel of pumping blood into the muscle tissue. Doing only one exercise can will work, especially with beginners. With beginners, less is more (once again, not calling anyone a beginner).
The smith machine isn't as effective as regular free weights, that's the moral. You say the smith machine works, well you can cut your lawn with scissors and say it works, but so does a lawn mower "to each is own" is up to you, but which does the better job?
The three pros of conventional free weights on a smith machine
More Strength & Muscles. Squatting with free weights is harder than inside the smith machine. You must control & balance the bar. Exercises that stress your body more give better results.
Functional. Pick a heavy object from the floor, put it on your back & get up. No machine balances the object for you. You must do it yourself. This is functional strength. Smith machines donít build it.
Safer. You decide where the barbell goes when using free weights. The smith machine forces you into fixed & unnatural movement patterns. This can cause injury.
The person performing the range of motion should balance the weight himself using his stabilizers, how exactly does a weak stabilizer benefit someone looking for function strength / overall development? Not at all, training on a smith machine then using free weights (unless, of course you have an injury) is complete backwards training.If you are wondering, I've developed a strange routine. It involves using the smith machine with heavy weights to work on a basic compound movement. Following the smith I use only free weights. My theory is that I can tire out the major muscles early, then the 'stabilizers' as you call them will be taxed much more during the free weights. It's somewhat of a reversed routine, I believe most people use the stationary movements at the end of the workout. It's working great so far, but to each his own.
A bench press can and will pre-exhaust the triceps, anterior deltoids, lats, traps, core, and can give the glutes (if you're lifting heavy) an optimal workout. They overload and utilize different muscle groups which is why they're essentially the bread and butter of a mass building exercises, if you feel you'd like to work the chest more with fly's, crossovers, and I love incline bench presses, then sure, after you do the compound and get the optimal/more dominant exercise in, feel free to isolate the muscle.
05-11-2009, 02:13 AM
05-11-2009, 02:42 AM
i have read several articles since starting the thread.
and yes normal bench is better than smith bench for shure.
By how much, that can be argued.
But smith has very good positves, safety and the weight you can pile(which would stimulate the fiber in a different way,albiet no stabilizers). And also its good for newbs who struggle with form, and are doing normal bench so bad, that its be better to do smith(opininon on that one).
But by the way i wasnt try to spread argument in my thread, i was merely asking people, who use to smith machines, to give some tips or share there routines
05-11-2009, 02:42 AM
Preacher curls are an isolation movement, they total body workout isn't relevant to a compound movement like bench presses or squats. The benefit of a preacher curl is to prevent a leverage through swinging a back, there's nothing special about the position, preacher curls can still be used with a conventional barbell. Preacher curls will work a single joint at a time therefore a stabilizer isn't needed.
Standing barbell curls or alternating dumbell curls (the biceps work more efficiently when supinated) plus the benefits of core stability when standing.
You can have a machine stabilize your external load failing to give your body the optimal workout or you can stabilize it yourself and add to functional strength, the decision is yours.
05-11-2009, 02:55 AM
05-11-2009, 08:29 AM
05-11-2009, 11:55 AM
It's horrible for newbies that struggle with form. If newbies have a deficiency in their form, the proper suggestion would be to decrease the intensity of the external load. If they get stronger on a smith machine nothing will change on the free weights seeing the movement pattern is completely different. Their stabilizers, synergists, antagonists, dynamic stabilizers will all still be weak.And also its good for newbs who struggle with form, and are doing normal bench so bad, that its be better to do smith(opininon on that one).
05-11-2009, 07:08 PM
gym rat agree with the free weights over smith.. except you will get stronger doing from doing smith machine and switch back to regular bench.. if im benching 205 on regular and 225 on smith.. and i get up to 315 on smith without touching barbell bench i gurantee u my 205 will be up.
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