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stronglifts 5x5, power rack/smith machine - strength/body
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TSrevolter
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 Apr 12 2010, 09:16 PM, updated 16y ago
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Getting Started
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Guys, I need some help/tips/suggestion..
I'm trying to follow the stronglifts 5x5 routine.
however, there are no Power Rack at the gym. There are only Smith machine available there for squatting purpose.
In the stronglifts website already mention about how important to avoid using the machine.
Any of you have try follow the routine using the machine? Any tips to avoid injury if using this machine perhaps.
This post has been edited by revolter: Apr 16 2010, 04:18 PM
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alzaim
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Apr 12 2010, 09:28 PM
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normal barbell got?
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TSrevolter
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Apr 12 2010, 09:33 PM
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Getting Started
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normal barbell got, but people are using it for the bench press..
also got barbell on the floor, but I dont know how to use it for squatting since there no rack for supporting it before lifting.
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ccm123
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Apr 12 2010, 10:00 PM
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Mind if i ask, i thought power rack is smith machine? I tried googling the image but it seemed very similar to me..
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xSinner
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Apr 12 2010, 10:32 PM
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Getting Started
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QUOTE(ccm123 @ Apr 12 2010, 10:00 PM) Mind if i ask, i thought power rack is smith machine? I tried googling the image but it seemed very similar to me.. nope |
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TSrevolter
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Apr 12 2010, 10:59 PM
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Getting Started
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QUOTE(ccm123 @ Apr 12 2010, 10:00 PM) Mind if i ask, i thought power rack is smith machine? I tried googling the image but it seemed very similar to me.. Smith machine makes your movement quite limited and a bit awkward. Their barbell already fix along the vertical movement. Thats what im feel when im using this machine for squatting. |
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darklight79
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Apr 12 2010, 11:11 PM
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I'll eat your food
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QUOTE(revolter @ Apr 12 2010, 10:59 PM) Smith machine makes your movement quite limited and a bit awkward. Their barbell already fix along the vertical movement. Thats what im feel when im using this machine for squatting. But it hits your quads a lot more with the proper foot placement. |
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JonYeap
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Apr 12 2010, 11:14 PM
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thats why he need some guidance to execute smith.
its more towards more experience ppl.
i think beginners find it hard to squat correctly with smith.
i tried smith, but i suck at it. =.=
haha
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TSrevolter
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Apr 13 2010, 12:12 AM
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Getting Started
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QUOTE How is this fixed? Really easily, just do the free weight equivalent. If you are worried about getting pinned then you have two options. Work within a power rack in which you can set the bars to help you if you do get stuck, secondly, don't work till failure. As I have stated on numerous occassions you do not need to train to failure to have phenomenal success in the gym. In fact, many would benefit from not training to failure for the majority of their workouts. http://www.bodybuilding.com/fun/henkin6ttt.htmBased on this, it does say not to train until failure. And stronglifts 5x5 also already not a routine until failure. Does it mean it still can work, just we need to find the right position (like the feet position)? |
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darklight79
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Apr 13 2010, 02:20 AM
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I'll eat your food
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What is the OP's goals? Size? Strength? Both? Which has the higher priority?
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TSrevolter
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Apr 13 2010, 07:09 AM
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Getting Started
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QUOTE(darklight79 @ Apr 13 2010, 02:20 AM) What is the OP's goals? Size? Strength? Both? Which has the higher priority? Sorry to ask, but what is OP?  My goal right now is to lost my bear belly, doubel chin and man boob. Im aiming just to get a lean body since I have high BF. Btw, I have search yesterday and got to see some video people have use Steinborn lift for the barbell on the floor to start the squatting. Since Im just started with very low weight, Im confident that I can practice using that style for my squatting. Anyone using that style now in their gym? |
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darklight79
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Apr 13 2010, 03:20 PM
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I'll eat your food
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QUOTE(revolter @ Apr 13 2010, 07:09 AM) Sorry to ask, but what is OP? My goal right now is to lost my bear belly, doubel chin and man boob. Im aiming just to get a lean body since I have high BF. Btw, I have search yesterday and got to see some video people have use Steinborn lift for the barbell on the floor to start the squatting. Since Im just started with very low weight, Im confident that I can practice using that style for my squatting. Anyone using that style now in their gym? If you want that, the 5 x 5 is not for you. Seriously. |
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yeezai
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Apr 13 2010, 03:41 PM
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QUOTE(darklight79 @ Apr 13 2010, 03:20 PM) If you want that, the 5 x 5 is not for you. Seriously. if the target is size HVT will do ? |
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TSrevolter
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Apr 13 2010, 05:16 PM
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Getting Started
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QUOTE(darklight79 @ Apr 13 2010, 03:20 PM) If you want that, the 5 x 5 is not for you. Seriously. Is it because of my goal? Right now Im already losing 15kg (from 95kg to 80kg with 1.71m height). Still got that stubborn fat at my belly and a few places. Im planning to get rid of it and gain more muscles and strength. If 5x5 doesn't suit me, got any suggestion? Btw, about barbell squatting. Anyone have done without the rack? What method did u use? |
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darklight79
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Apr 13 2010, 07:37 PM
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I'll eat your food
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QUOTE(yeezai @ Apr 13 2010, 03:41 PM) if the target is size HVT will do ? Yeah, or Bob Chick's JFT style. Or Terry's go by feel program (go by feel means having some basic common sense of compounds and iso's for exercises). QUOTE(revolter @ Apr 13 2010, 05:16 PM) Is it because of my goal? Right now Im already losing 15kg (from 95kg to 80kg with 1.71m height). Still got that stubborn fat at my belly and a few places. Im planning to get rid of it and gain more muscles and strength. If 5x5 doesn't suit me, got any suggestion? Btw, about barbell squatting. Anyone have done without the rack? What method did u use? I will never barbell squat without a rack. But then there are so many alternatives to the barbell squat. Smith machine squats, hack squat, leg press, etc. Don't limit yourself to one. |
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pizzaboy
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Apr 13 2010, 07:43 PM
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Look at all my stars!!
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QUOTE(revolter @ Apr 13 2010, 05:16 PM) Is it because of my goal? Right now Im already losing 15kg (from 95kg to 80kg with 1.71m height). Still got that stubborn fat at my belly and a few places. Im planning to get rid of it and gain more muscles and strength. If 5x5 doesn't suit me, got any suggestion? Btw, about barbell squatting. Anyone have done without the rack? What method did u use? Get two guys to pick the weight and put it on your shoulder. Actually you can read about "lunges", "pistols" and "bulgarian squats". Oh and "step ups" as well, if you want to train your leg. Try implementing some running together. When you don't have the proper tools, you've got to improvise. |
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darklight79
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Apr 13 2010, 07:44 PM
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I'll eat your food
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QUOTE(revolter @ Apr 13 2010, 05:16 PM) Is it because of my goal? Right now Im already losing 15kg (from 95kg to 80kg with 1.71m height). Still got that stubborn fat at my belly and a few places. Im planning to get rid of it and gain more muscles and strength. If 5x5 doesn't suit me, got any suggestion? Btw, about barbell squatting. Anyone have done without the rack? What method did u use? I'll ask you again brotha. Priority is size first or strength first? More lean muscle mass, more fat burnt. Simple as abc. |
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cheezzzz
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Apr 13 2010, 10:45 PM
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QUOTE(darklight79 @ Apr 13 2010, 07:44 PM) I'll ask you again brotha. Priority is size first or strength first? More lean muscle mass, more fat burnt. Simple as abc. if size first, whadaya reckon darkie? and what if strength first? |
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John91
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Apr 13 2010, 10:49 PM
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Tried smith machine squat today. Put my legs forward a bit (a slight lean back) so I can focus and push more with my quads. I find it more effective than the normal squat where I would use my ass so much more.
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darklight79
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Apr 13 2010, 11:18 PM
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I'll eat your food
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QUOTE(cheezzzz @ Apr 13 2010, 10:45 PM) if size first, whadaya reckon darkie? and what if strength first? Strength go for powerlifting. Size, train the way me, Kmaru and the bodybuilding guys do. Lots of volume, reps, etc. QUOTE(John91 @ Apr 13 2010, 10:49 PM) Tried smith machine squat today. Put my legs forward a bit (a slight lean back) so I can focus and push more with my quads. I find it more effective than the normal squat where I would use my ass so much more. Nice. Hack squats work too. This post has been edited by darklight79: Apr 13 2010, 11:19 PM |
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