The Official Exercise Thread

#26
#26
Mac Boles said:
Persian Vol,

What do you think about smith machines vs. free weights? For someone who can't go to the gym and can't lift with a spotter. Would I be better with a smith machine or having a bench and using dumbbells etc.
Click to expand...

Bumper plates.
 
#28
#28
Mac Boles said:
Persian Vol,

What do you think about smith machines vs. free weights? For someone who can't go to the gym and can't lift with a spotter. Would I be better with a smith machine or having a bench and using dumbbells etc.
Click to expand...

It's a very controversial topic. In an ideal biomechanical world, free weights would be the superior choice, but people tend to over exaggerate it. I think smith machines are very useful and beneficial, especially if you do not have a spotter. I always recommend a spotter. Not just for safety, but for performance as well.

For example, if your goal is hypertrophy, you are trying to lift the weights at a weight heavy enough that you will reach total failure between 8-12 repetitions. If you are squatting without a spotter, the reality is that you are probably not going to give 100% effort during the end of your sets because you know that you have no safety and that you are going to make sure that you will be able to bring the weight up prior to total fatigue. During this situation you could possibly not complete 1 or even 2 crucial reps toward the end of your workout because you are too concerned with making sure you don't awkwardly get stuck in the bottom of your squat. You can use a smith machine generally without a spotter as you should be able to end the exercise during practically any stage of the movement. It may not be ideal, but it certainly activates the muscles you are trying to work on and does enough to get the job done.

Dumbbells are always a necessity.
 
Last edited:
#29
#29
Persian Vol said:
For example, if your goal is hypertrophy, you are trying to lift the weights at a weight heavy enough that you will reach total failure between 8-12 repetitions. If you are squatting without a spotter, the reality is that you are probably not going to give 100% effort during the end of your sets because you know that you have no safety and that you are going to make sure that you will be able to bring the weight up prior to total fatigue. During this situation you could possibly not complete 1 or even 2 crucial reps toward the end of your workout because you are too concerned with making sure you don't awkwardly get stuck in the bottom of your squat.
Click to expand...
This is simply not true if using a rack. They have mechanisms in place in case of failure.

Smith also promotes a more unnatural bar movement that the user is locked into
 
#30
#30
A power rack/smith machine, set of dumbells, and a cable machine would be all one really needs.
 
  • Like
Reactions: 1 person
#31
#31
utvolpj said:
This is simply not true if using a rack. They have mechanisms in place in case of failure.

Smith also promotes a more unnatural bar movement that the user is locked into
Click to expand...
Exactly.

Not a fan at all.
 
Last edited:
#33
#33
utvolpj said:
This is simply not true if using a rack. They have mechanisms in place in case of failure.
Click to expand...

There is a safety, you are correct. But some people from my experience just don't feel comfortable even in that situation without having a spotter. But if someone feels comfortable and knows how to set up the equipment and perform the exercise correctly, by all means use a rack. I'm just used to defending smith machines, as people love to bash on them.
 
#35
#35
chavisut said:
Cable machine is a necessity?
Click to expand...

With one of these in combination with a rack and dumbells, you have everything you need to perform practically every exercise you want too.
 

Attachments

  • IMG_7712.JPG
    IMG_7712.JPG
    67.5 KB · Views: 34
#36
#36
Persian Vol said:
There is a safety, you are correct. But some people from my experience just don't feel comfortable even in that situation without having a spotter. But if someone feels comfortable and knows how to set up the equipment and perform the exercise correctly, by all means use a rack. I'm just used to defending smith machines, as people love to bash on them.
Click to expand...

As an exercise science person aren't you at all concerned about the unnatural bar path taken while using the Smith? Seems this misinformation would be a pretty big issue. How much of your time was actually spent learning about hardware?

Also, this guy loves the safety of a Smith

http://www.mensfitness.com/training/pro-tips/watch-lifter-suffers-brutal-gym-fail-during-smith-machine-squat
 
#37
#37
Persian Vol said:
With one of these in combination with a rack and dumbells, you have everything you need to perform practically every exercise you want too.
Click to expand...

Unnecessary.

Nobody "needs" to do cable crossovers, triceps press downs, one arm cable curls, cable rows, etc.
 
#38
#38
utvolpj said:
As an exercise science person aren't you at all concerned about the unnatural bar path taken while using the Smith? Seems this misinformation would be a pretty big issue. How much of your time was actually spent learning about hardware?

Also, this guy loves the safety of a Smith

http://www.mensfitness.com/training/pro-tips/watch-lifter-suffers-brutal-gym-fail-during-smith-machine-squat
Click to expand...

I'm not sure why he was trying to go so low. Accidents always happen during any exercise if your not being smart about it.

We did not spend time studying a smith machine. But we did study the anatomy and biomechanics to the point where we can apply our knowledge to any exercise. I am not advocating that everyone should use a smith machine, I just don't buy into the notion that smith machines are horrible machines. The fixed path may be slightly unnatural and unsettling for some, and it doesn't allow you to activate stabilizing muscles, but other than that It does plenty well with activating your primary muscles.
 
  • Like
Reactions: 1 person
#39
#39
chavisut said:
Unnecessary.

Nobody "needs" to do cable crossovers, triceps press downs, one arm cable curls, cable rows, etc.
Click to expand...

A single universal cable machine diversifies the number of exercises you can do significantly. I don't see anything wrong with increasing the number of options.
 
#40
#40
Persian Vol said:
I'm not sure why he was trying to go so low. Accidents always happen during any exercise if your not being smart about it.
Click to expand...

He failed even before reaching parallel.

Persian Vol said:
We did not spend time studying a smith machine. But we did study the anatomy and biomechanics to the point where we can apply our knowledge to any exercise. I am not advocating that everyone should use a smith machine, I just don't buy into the notion that smith machines are horrible machines. The fixed path may be slightly unnatural and unsettling for some, and it doesn't allow you to activate stabilizing muscles, but other than that It does plenty well with activating your primary muscles.
Click to expand...
Smith machines could be used for a couple of exercises but are not optimal for a home gym. With the rack options available I can't see any need to recommend them. Especially if you're concerned with executing the major compound movements correctly
 
#41
#41
Most people are also concerned about the cost (and footprint) of a home gym. Smith machine plus full on pulley system like you linked doesn't fit many budgets. Full rack setup would run $5-600 and cover almost anything needed
 
#42
#42
Persian Vol said:
A single universal cable machine diversifies the number of exercises you can do significantly. I don't see anything wrong with increasing the number of options.
Click to expand...

Sure but completely unnecessary.


Most would be better off simplifying.
 
#43
#43
utvolpj said:
He failed even before reaching parallel.


Smith machines could be used for a couple of exercises but are not optimal for a home gym. With the rack options available I can't see any need to recommend them. Especially if you're concerned with executing the major compound movements correctly
Click to expand...

Yeah. It looks like he was aiming for a quarter squat.
 
#44
#44
utvolpj said:
Most people are also concerned about the cost (and footprint) of a home gym. Smith machine plus full on pulley system like you linked doesn't fit many budgets. Full rack setup would run $5-600 and cover almost anything needed
Click to expand...

Fair enough. I'm not arguing against getting a full rack set up, as I do agree that it offers the most for the price.
 
#48
#48
Persian Vol said:
A power rack/smith machine, set of dumbells, and a cable machine would be all one really needs.
Click to expand...

That's my setup, exactly. Rack with decline to 90 degree bench, safety bars and dip bars, no Smith. I hate the unnatural restricted range of motion of a Smith. Free weights with straight and EZ curl bars, dumbbells 10-80, Life fitness G7 corner cable unit, free weight leg extension+curl, and a treadmill. I also have an elliptical, but it really gets used.
 
Last edited:
#50
#50
I use DBs for Kroc rows, hammer curls, and sometimes DB incline. I could go without and be just fine.

I have grown a liking for kettle bells.
 
Last edited:
New Posts
You must log in or register to reply here.

Advertisement



Back
Top