mind explaining the bold-ed part?

becazuse it allows movement in a fixed plane of motion?

This post has been edited by Dagger69: Apr 13 2012, 10:20 PM

I had the exactly same facility in my hostel gym. Just carry it overhead and rest on shoulders. This why I squat maximum only 50kg. That the max weight I can afford carry it overhead and land safely. Tried 60kg which almost kill me when I try to deload it from shoulder. Compensate the load, I do more reps and sets. Added in power clean and hang clean sort of power lift.

My friend who trained taekwondo choose to use the rack for bench press as the short squat rack.

If we train together, then we help each other to load and deload then we afford heavier loads. We bare with the facilities since we dun pay for it and we can use it like 24/7.

Which branch are you training at ?

Yes, most of the Smith Machines allow movement in fixed plane of motion which is a vertical up and down motion.In contrast, when we are squatting,bench pressing,deadlifting (the normal workouts that we use smith machines to), the barbell motion ain't just a vertical up and down. It may be slanted following the anatomy of the body part. Hence, the range of motion of Smith's somehow restricted the motion of the person who workout.

Which may somehow put unnecessary pressure on the back or knee (during squatting), wrist and elbow (when bench pressing).

But I myself do use smith machine for squatting and lunges occasionally.

van_takawa already answered the question
Im not an expert but when i was started working out, i used smith machine for my BP and squat
I had difficulties in movement, it doesnt align correctly...if i may put it that way
when i change to normal barbell, i feel that my workout is better

There's nothing wrong with squatting in the smith machine. Just place your feet further forwards and mimic a hack squat movement.

I did thought of lifting overheard too,but is it safe to do so?I won't be lifting so heavy though,I'm just starting out in a gym.So maybe I will be starting off with 5KG plates on each side?


So is it ok to do squats and bench presses with the smith machine?I read a few stuff on the internet saying it's bad.

Dan did said that Hack Squat is alright but it's not advisable for back squat. Most important is u feel good. Lifting overhead is danger especially when ur posture get wrong.Imagine moving a heavy weight (eg.20kg) on the floor over top of head is like more than 1.7m, which may cause serious force on certain joint or worst ur back.I did saw my friend who try to imitate what I do get injured.Strength is relative, I not sure whether u can lift 5kg aside or not, but if u can lift them overhead comfortably, y not?

U said ur gym had a bench and a rack, use that for bench press. For squat, do a hack squat on smith machine as what Dan suggest or just a barbell squat. In case you don't know, another good replacement for squat will be lunges. There are normal lunges, step back lunges, side lunges, toe raise lunges. They all work ur quads. If u really enjoy and want to squat, there are wall squat (both leg or more advanced single leg), jump squat, front barbell squat, dumbell squat. U can do these squats without weight or with weight, and for beginner and even intermediate (even my friend who is a state volleyball player) feel the quad's burn as long as you do it correctly and a slow-high tempo.

Workout and exercises is just working out ur muscles more active and intense than what you normally do. Variations can always be done to fadapt and fit in to made u feel happy working out. As long as there is an improvement, good enough.Happy workout.

Maybe a friend can help me to lift it to my shoulders?

I used to do dumbbell squats,but only with a pair of 5KG dumbbells...actually I'm still looking around for a good routine..my aim is to be more muscular,especially in my arms which are super skinny,and also better in my sprinting.My track events is in July. I can train about 2-3x a week.

how young r u? wad u taking part in?

17.Track events like 100m,200m,and 400m.Well actually training for it so that I can be good enough to represent my house.

Train more ur shoulder, quads n do more plyometric. These r good for sprinting.

Basically I should be doing compound stuff like squats,deadlifts and all that right?

What do u guys think of this routine: BB.com Male Teen Routine

It depends on what ur goal. Sum wan greater strength or body they start wif compound lift. But if u wan sprinter type of training, they do squat and some lifting but most of the time running n sprinting training. The routine is good or i should say all program n routine is good if u follow strictly.

Is my food intake alright?

One utama!

Going there for yoga now!

Morning peeps! I'm hitting my arms today but my tris are still sore resulting from narrow grip chest days(2 days ago). Is it okay if I just train my bi today and skip my tri?

Umm, why did u do close grip two days ago? Its a triceps exercise. But anyhow 2 days is enough rest, I would say hit them again.

Unless u got a delt day coming up.

Like Mike said, it's 2 days, u can just hit ur arm as in whole. U can start with very light weight to warm ur tris, and add in weight accordingly, once it's warmed I guess it should be fine.Or u can try to work ur bicep first then ur tris. Since they work antagonist,U may feel better throughout the workout. Just my personal experience though.

Hi guys. Time for some form check. Kindly request corrections from you guys to help me improve. I noticed with the hack squat that i need to lower my shoulders. Apart from that, are there other mistakes?

Bench press
http://www.youtube.com/watch?v=iA80mJp0_VU
For the bench press I was lying on 2 pillows, 1 supporting the shoulders and neck and another supporting the hips. Lol at the set up though

Hack squat
http://www.youtube.com/watch?v=x2MFabNfXDg

Row
http://www.youtube.com/watch?v=M_PKZWL4y60

Hope you guys don't mind the lightweight, that's really what i can manage for now. Thank you in advance!

This post has been edited by Galant: Apr 14 2012, 12:59 PM