I posted the same issue here.

http://forum.lowyat.net/index.php?showtopic=2383372

In conclusion, Smith rack do have it advantages. It is good for knowing what you gonna do for squatting but its not a replacement for the normal squatting as it is far superior. For me, my gym only have those so I stuck with it.

Good discussion and journal article available in ExRx. Turn out most injury of squatting using Smith is actually the fault of the person itself (weight too heavy, wrong bar positioning etc.).

http://www.exrx.net/Kinesiology/SmithSquat2.html

if the gym have powerack, learn normal squat slowly. If not, dont worry too much about using Smith squat. Chances are you gonna improve rather than not doing it at all.

weh weh... everyone have their own strong point i would say.. I just try to go heavier haha.. dl hm.. i tried 4 plates lol.. 2-3 oni

still trying to learn..

@razorboy: what u mean by macro or split? i jz simply train hahaha...

...i was trying to find the pic where someone loaded a barbell full with 5lbs plates, zz

macro: nutrition
split: training routine

u training with competitive bb'ers right? follow them le wont really go wrong right?

Now no more competition.. hardly see those guys in gym lol.. one week come 2-3 times and so bulky haha..

they do split their workout routine.. Hmm.. maybe gonna change my training ade..

MelForC3 - Whats your weight now?

i saw those competitors training dint really follow any routine,split or what written on web . they just train,go heavy and then again repeat repeat

Delivered! LOL

LOL! Thanks dan haha. Nah razor in yo face!

lol, shit that looks heavy.

Those look like 2.5kg plates, in which case it'd be 120kg with the bar total!

....dafuq, still quite decent weight leh haha. Honestly didnt look like it...

Hi guys,

Need some opinion here.

Does this lower back bench could replace deadlift?

It's something like this



I was planning to do deadlift in 1 week, then do this on the following week.

Thanks!

Mike, u are joining some marathons as well right? How's ur nutrition like when training for the run to prevent muscle loss?

It is the lower back extension and the answer is no. Why? Deadlift and Lower Back Extension (LBE) do work the lower back area but Deadlift have more advantages as more weight can be use compared to LBE. Furhter more, Deadlift is a compound exercises and by replacing it with LBE, you will lose all the worked muscle that deadlift will do.

Alright, can I do these 2 exercises together then?

Because I will train lats first, then middle back and last lower back.

Example:

Wide-grip pull up, pendley rows / dumbbell rows & deadlift

Is it okay?

Well, if you want to do deadlift just for the sake of the lower back exercise, it depends. If you go for heavy deadlift, it need a lot of energy and might fatigue you and make the whole routine hard. For me, deadlift is more to the leg exercise as I do it on my leg day. For lower back, you might stick to LBE but it totally depends on you. That is just my opinion, other forumers might have different say on this matter.

u can add weight to this back extension. go YouTube to see how u can put the weight at your traps. and no harm doing this together with dead lift.

It depends on your form.

Good form, good growth. Bad form, you're in for trouble.

Personally for me, I barely do the classic deadlift anymore and sometimes I throw in a few (light) sets of straight leg deads on leg day

Tweaked my back really really badly a few months a go with admittedly poor form while warming up on 2 plates a side (only ard 200-220 give or take).

Took me 2 1/2 weeks to feel "normal" again and thank god no hernia.

Scary knowing slightly sloppy form on such light weights can put you in a world of pain (my max lift was around 320lbs + bar) and I couldn't lie on my back for 3 days. Was so shit scared I'd need surgery on a hernia.

Now I just use the ***** back extension machine.

i joined A marathon, not some, lol. chill la, lots of people run regularly and are still able to retain muscle. just up your carbs to compensate for the extra output of energy

tbh i didnt really train for it, so nutrition was the same, no different.

however i did take BCAAs before and after the race.

i got the KOTR coming up though, 10km, should be an easy one hopefully my knees wont die on me this time.

Yup, I was thinking to add weights for LBE, because I would prefer less rep but go for heavier weight, same as deadlift.


No worries bro, always been doing good form to avoid injuries and stay more focus on particular muscle group.

You would see my progress very soon.