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Thread: Smith Machine

  1. #1
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    Smith Machine

    http://forum.bodybuilding.com/showth...#post712664451

    Darn,..that really burst my bubble.

    I normally workout alone and with the safety of the smith I was able to push higher weights on all fronts (Bench, shoulder and squat).

    Another big plus for me was pushing it to failure was always so re-assuring knowing that I would not loose it.

    Is there any way to still do it...... albeit safely.


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    OP, go ahead and do smith squats. You just need to realize the differences that are involved. To properly do a smith squat you need to have your feet in front of you. if you try to keep them under you as with a conventional back squat, you run into all the problems that people spew about smith squats being dangerous, hard on the joints, unnatural, etc etc.

    Smith squats are generally more quad dominant due to the foot placement. However, just like with leg press you can sway emphasis by moving them around. If you place your feet farther ahead and in a wider stance you will get more ham activation. Also you are able to go amazingly low and literally touch your butt to the ground if you'd like and get excellent glute activation.




    You can still do all the same movements, out of the smith and be safe. Learn your body and know when you're going ot hit failure. Stop a rep short.

    Squat in a rack w/ catches in place. Or learn to dump a squat.
    Learn how to fail a bench and get out safely.

    Examples:






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    Thanks brah !

    Leg day tomorrow,.. and I was dying to go ATG on the Smith.

    When I place my feet in front of me like you suggested (I did try it last time),..it almost felt as if I was doing the Hack squat.

    Anyone else get that feeling.
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    Yeah people hate on the Smith because lifters will sometimes sub it for all of their freeweight exercises and then complain about not getting results. I use it for close-grip bench and shrugs. On the odd occasion I want to do ass-to-heels squats, I'll use it as well.

    To be honest I don't recommend it for bench press. I don't have partners on my chest day and I've never had trouble getting a volunteer spotter.
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    There's literally no point in using a smith machine if you could simply use a free weight barbell. There's absolutely no benefit to using this machine over free weight. All it does is put unneeded stress on joints and takes away from building stability strength.

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    Originally Posted by elperfecto View Post
    There's absolutely no benefit to using this machine over free weight. All it does is put unneeded stress on joints and takes away from building stability strength.
    What if their goal is to reduce the role of stabilizers and focus more on the target muscle?

    Seems like it would have a use, then.
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    Originally Posted by chazzy1864 View Post
    What if their goal is to reduce the role of stabilizers and focus more on the target muscle?

    Seems like it would have a use, then.
    Then I'd say that person is not training correctly. Why would that be anyone's goal?

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    Originally Posted by elperfecto View Post
    Then I'd say that person is not training correctly. Why would that be anyone's goal?
    Increased focus on a target muscle?

    Not so much on a stabilizer muscle?

    "Functional strength" is not the goal of every one.

    Just because they train different than you, does not mean it is incorrect.
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    Originally Posted by elperfecto View Post
    Then I'd say that person is not training correctly. Why would that be anyone's goal?
    Most bodybuilders do that. Why do you think they use machines? To emphasize the area more.

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    Originally Posted by chazzy1864 View Post
    Increased focus on a target muscle?

    Not so much on a stabilizer muscle?

    "Functional strength" is not the goal of every one.

    Just because they train different than you, does not mean it is incorrect.
    Right, because doing free weight squats don't target your legs enough alone. This is the kind of mentality I'd expect from a newb female.

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    Originally Posted by elperfecto View Post
    Right, because doing free weight squats don't target your legs enough alone. This is the kind of mentality I'd expect from a newb female.
    Uh huh...
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    Originally Posted by -Lucifer View Post
    Most bodybuilders do that. Why do you think they use machines? To emphasize the area more.
    They use machines because it's easier. I haven't touched a machine (besides the occasional rotational cable exercise) in literally 5 years. I have a bigger and better physique than most "bodybuilders" I meet. If that helps put things into perspective for you. I think the whole "Oh I just want to isolate a muscle i dont want to actually be strong" is a cop-out and an excuse to not bust your ass in the gym.

    I guarantee if you take two guys, have one do smith machine squats for a year and have the other do free weight squats for a year, the guy doing free weight squats will yield better results in every conceivable way.

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    Originally Posted by elperfecto View Post
    Then I'd say that person is not training correctly. Why would that be anyone's goal?
    That's absurd.
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    Originally Posted by elperfecto View Post
    Right, because doing free weight squats don't target your legs enough alone. This is the kind of mentality I'd expect from a newb female.
    Some people are very posterior chain dominant. In that case, if they wanted more quad work, due to lagging muscles or (in 'functional' terms for you) a strength imbalance, what would you suggest?
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    Originally Posted by elperfecto View Post
    I guarantee if you take two guys, have one do smith machine squats for a year and have the other do free weight squats for a year, the guy doing free weight squats will yield better results in every conceivable way.
    I can't argue with that.

    Originally Posted by medjen View Post
    Some people are very posterior chain dominant. In that case, if they wanted more quad work, due to lagging muscles or (in 'functional' terms for you) a strength imbalance, what would you suggest?
    Front squats.

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    Originally Posted by medjen View Post
    Some people are very posterior chain dominant. In that case, if they wanted more quad work, due to lagging muscles or (in 'functional' terms for you) a strength imbalance, what would you suggest?
    Pistols

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    Originally Posted by elperfecto View Post
    I guarantee if you take two guys, have one do smith machine squats for a year and have the other do free weight squats for a year, the guy doing free weight squats will yield better results in every conceivable way.
    You guarantee? Post some solid evidence of such a claim.
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    Originally Posted by -Lucifer View Post

    Front squats.
    Which has essentially the same effect as moving your feet out in front of you on a Smith machine squat. One is an okay tool to have in your repertoire and one is not?


    Also, no cheating, Lu. I wasn't asking you.
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    Originally Posted by ironwill2008 View Post
    You guarantee? Post some solid evidence of such a claim.
    http://myfitteru.com/blog/1311/free-...ich-is-better/

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    Originally Posted by medjen View Post
    Which has essentially the same effect as moving your feet out in front of you on a Smith machine squat. One is an okay tool to have in your repertoire and one is not?


    Also, no cheating, Lu. I wasn't asking you.
    No, you asked me and I gave you an answer. I do agree front squats are superior to smith machine squats as well.

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    LOL That's your proof?
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    Originally Posted by medjen View Post
    Which has essentially the same effect as moving your feet out in front of you on a Smith machine squat. One is an okay tool to have in your repertoire and one is not?
    No. Moving your feet in front of the bar will work your glutes and hams more.

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    Originally Posted by elperfecto View Post
    No, you asked me and I gave you an answer. I do agree front squats are superior to smith machine squats as well.
    And what about your "female newb" who doesn't have the flexibility, strength or coordination to do pistols? What does she do for her quads while she learns?
    -

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    Originally Posted by ironwill2008 View Post
    LOL That's your proof?
    It's an actual study conducted by researchers at the College of Kinesiology in Saskatoon, SK. Why is it not a valid source of information?

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    Originally Posted by medjen View Post
    And what about your "female newb" who doesn't have the flexibility, strength or coordination to do pistols? What does she do for her quads while she learns?
    Squats? Hello coming round full circle way too fast.

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    Originally Posted by elperfecto View Post
    It's an actual study conducted by researchers at the College of Kinesiology in Saskatoon, SK. Why is it not a valid source of information?

    Did you even bother to read it? It says nothing about hypertrophy.

    So from this study we can conclude that if you are looking to generate a maximum amount of strength from your squats, you really would be best off performing free weight squats.

    I'll go back to your earlier claim:

    Originally Posted by elperfecto View Post
    I guarantee if you take two guys, have one do smith machine squats for a year and have the other do free weight squats for a year, the guy doing free weight squats will yield better results in every conceivable way.
    Try again.
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    Originally Posted by elperfecto View Post
    There's literally no point in using a smith machine if you could simply use a free weight barbell. There's absolutely no benefit to using this machine over free weight. All it does is put unneeded stress on joints and takes away from building stability strength.
    Quite a statement.

    Personally, I can think of many times where a Smith machine would come in useful. Using it for seated BB presses, seated calf presses, shrugs, and donkey calf raises comes to mind.
    ☠ By reading this post, you have agreed to my negative reputation terms of service.

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    Originally Posted by elperfecto View Post
    Squats? Hello coming round full circle way too fast.
    Right, but I don't think anyone is advocating smith as a substitute for good compound free-weight lifts. I use it for close-grip bench at the end of my s/p chest day for low rep heavy sets.

    You're right when you say that free-weights are more beneficial for primary compound movements, but to arbitrarily exclude the smith as a supplemental or recovery device is ludicrous.
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    Originally Posted by ironwill2008 View Post
    Did you even bother to read it? It says nothing about hypertrophy.




    I'll go back to your earlier claim:



    Try again.
    So the word hypertrophy HAS to be there for you to put the pieces together?

    "...free weight squats noticed significantly higher activation in the calves, hamstrings, and vastus medialis..."

    Higher activation is the key term there.

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    Originally Posted by elperfecto View Post
    So the word hypertrophy HAS to be there for you to put the pieces together?

    "...free weight squats noticed significantly higher activation in the calves, hamstrings, and vastus medialis..."

    Higher activation is the key term there.
    Strawman.

    Post some solid evidence to support your previous claim.
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