Been doing squats recently and up till now, have always been using the squat machine typically found in most gyms. Reason I use it is because it has the cushions for my back which help keep my back straight and aligned as well as the ability to change weights quickly, just select a plate, insert pin and go. Been semi-afraid of using the free weights and squat rack for fear of hurting myself with bad form or maybe toppling over (lol).

But here's the question, which is better? I've read that the barbell and squat rack is better since you utilize more muscle groups whilst balancing the bar on your traps compared to the squat machine where i don't have to worry about it that much. Anyone used both and noticed a difference? Or are they both more or less the same and work the same muscle groups?

Do 80KG on a smith machine
Do 50KG on a normal barbell.

Then u tell me.

Huge difference I tell you

40KG bench press on a smith and 40KG on barbell is really different because you have to stabilize the bar on your own.

If you're a bodybuilder, machines are tools as a means to an end. If building muscle is your goal, nothing wrong with the squat machine or the Smith. There are amateur and pro bodybuilders, natural and juicers who have never done free weight barbell squats but have legs which can rival and surpass any powerlifter, period. Evidence; Wong Hong, Dorian Yates, my friend Ernie (Mr Junior Malaysia) who's a natural, these guys don't do free weight barbell squats. Why waste time developing functional core? It's a waste of time, IF you're looking to gain pure muscle mass. My 0.02, don't ever get drawn into the hardcore mentality of free weights or go home. You'll be severely hampering your progress in muscle development.

However, if just purely strength is your goal, the free weight squats is your only option.

This post has been edited by darklight79: Sep 1 2009, 01:32 PM

so its mean by squating using smith machine is okay if on bulking process?

Definitely. The Smith can build up your quads as well as a normal barbell squat. CNS force proprioreception is one of the last things bodybuilders are concerned about. Size matters, appearance matters, strength and functionality is second.

Thanks darklight. your post just made my day. before this,i thought squatting with smith machine is really just waste of time but since i went to gym alone, i rather be safe than sorry. so i opt for smith machine.

No problem. Well, not to disparage powerlifters. It's akin to deadlifting raw and with straps. Why waste time developing your grip when you can use straps as tools? We want to build muscle as quick as possible and spending time on minor things such as grip and balancing is very time consuming. You get the idea.

This is somewhat agreeable but straps doesn't make you an equipped deadlifter, its still raw. I spend most of my time deadlifting for reps with strap these days and only pull without them occasionally. You could use chalk as well, but you tend to have a really ugly palm surface. You don't want to go home and spank your girlfriend's arse with your palm full of callous. Not cool.

Yep therein is the reason why I asked the question in the first place. My goal is to not just isolate the quads. Squats are a compound exercise meant to work major muscle groups. If i wanted to work on just my lower body alone i'd use the leg press machine and other isolation machines. I do squats as a full body workout so to speak. (Having nice quads is a big plus)

Darklight79 said "gain pure muscle mass" but he never specified only on my legs or all over? "if just purely strength is your goal, the free weight squats is your only option" also not very the clear (sry). Strength in my thighs or all over? I'm looking for balanced workout + body fat reduction so I'm aiming for the "all over" option.

Will using the machine (squat machine or Smith) be isolating only my thighs and ass or will it be also working the same supportive muscles (back, abs) that will be worked by using free weights instead? (More specific rewording of my original question )

edit: NVM, found my answer in an old post on the bb.com forums. Guess I have to use the squat rack and a barbell. Balance and form are important for a beginner.

thx for the replies so far though, very informative.

This post has been edited by Muffins: Sep 1 2009, 05:25 PM

I used to do smith machine squats but after a while I shifted to barbell squats because I find it more flexible and it has a more natural flow of movement to it, whereas with machines the path is fixed and rigid. Also I look better with a barbell on my back than when doing the smith squats/leg presses.

Just try squatting for a week with a barbell in a power cage. Then decide which you like more.