Smith Machine Squats vs Normal Squat Rack

[rippedup]

Hi all, I've been a follower for a few weeks now, but have only just registered.

Just getting into the gym buzz, and loving it. Been training for about 9weeks and have been enjoying every minute of it. Have put on just under 5kg of muscle over this time through focusing on eating lots of protein and working hard. I now weigh in at 71kg with bugger all fat.

My current weights are 130kg squat 4sets 8reps-not pushing myself.

70kg bench 5reps 3sets

RDL 70kg (haven't gotten into DL yet.)

Currently, I do squats on the smith machine to a box below the knees as I usually don't have a spotter. Am I missing out on any real gains by not squatting on a normal squat rack? Should I change and not use the smith machine?

Cheers

[drizzt]

Trouble with squatting in the smith, is that it does a lot of the stabilising for you - stabilising that your core would otherwise do in a barbell squat. Squat with a barbell if you can, keep the weights lower so you don't fail. Read this article, and specifically scroll to Myth #5:

http://www.functionalps.com/blog/?p=769

And check out this topic recently started for some advice on squatting, tomleegolf gave a good bunch of video links if you have a bit of time!:

http://www.nzbodybuilding.co.nz/viewtopic.php?f=3&t=13270

Cheers

[Android]

good links drizzt

only thing i would add is that using the bar utilizes other leg stabilizing muscles. Rather than work the core, I mean when u are working Legs u totally dont need to work the core, save that for another day.

And I'd also add a bodybuilder might not want powerlifter legs.

Don't take it the wrong way, there are loads of powerlifters with awesome legs that would put us bodybuilders to shame. But if you are targeting some part of your Quad then a standard powerlifting stance for lifting maximum weight won't "neccessarily" help.

e.g an emphasis on loading the front of the feet is bad in powerlifting but the Smith machine lets u do that and hit certain parts of the leg, is all i am saying. Smith machine is great for emphasising certain areas, safely.

Take the Leg Press for example, we change foot positions all the time, we also might want to do the same in squats so following powerlifting techniques might not help all the time.

[roadie]

5 weeks of training and at 70kg your repping 130 squats for 4 sets...... What a freak

[Monkey Man]

5kg of rock hard muscle in 9 weeks? Even if you're a newbie, I don't think so.

[timeoutmode]

5 weeks of training and at 70kg your repping 130 squats for 4 sets...... What a freak

i was about to post that one too, what a strong guy 130kg??? i only do 70 and have been training for 7 months.

[rippedup]

5kg of rock hard muscle in 9 weeks? Even if you're a newbie, I don't think so.

Well I'm no expert with body fat etc but I don't appear to have gained a significant amount of fat so I guess it's muscle growth then?

Yeah 9weeks of solid training, have been going to the gym for a few more weeks than that but wasn't pushing myself and was concentrating on cardio.

Cheers

[drizzt]

And I'd also add a bodybuilder might not want powerlifter legs.

Absolutely - I tried to stay as bodybuilder-powerlifter neutral in my reply as possible :pfft:

You're right though, Smith squat definitely has it's place (more for bodybuilders - not quite sure where it'd come into a powerlifter's program) alongside leg press and traditional barbell squats... I just think that whatever "style" of squat you use (be it oly, low-bar PL, or bb-type), freeweight squatting is going to produce more benefit over smith squats.

[severe]

I find smith machines wanky on the movement. It feels wrong.

Rather do lighter squats with a barbell. At least you can control the body better.

[HarryB]

I used to like to alternate every week which one I did. Squats are a much better overall movement for your whole body but smith squats allowed me to hit my quads more specifically and target different parts of my quads. These days I do squats on the hammer strength v squat machine, gives me even better isolation of my quads and then I usually finish up with regular squats.

[MissMuscles]

... Read this article, and specifically scroll to Myth #5:

http://www.functionalps.com/blog/?p=769

Myth #5:

"Most bodybuilders who use a Smith machine perform squats while holding their trunks vertical, a technique that minimizes the involvement of the hamstrings. Also, leaning back against the bar increases the stability of the trunk, further reducing the involvement of the hamstrings."

Thanks for posting that article Drizzt. I'll consider reducing the amount of Smith Squats I do now, since they appear to not develop my hammies as much as free squats would.

[HarryB]

... Read this article, and specifically scroll to Myth #5:

http://www.functionalps.com/blog/?p=769

Myth #5:

"Most bodybuilders who use a Smith machine perform squats while holding their trunks vertical, a technique that minimizes the involvement of the hamstrings. Also, leaning back against the bar increases the stability of the trunk, further reducing the involvement of the hamstrings."

Thanks for posting that article Drizzt. I'll consider reducing the amount of Smith Squats I do now, since they appear to not develop my hammies as much as free squats would.

Definitely not as much hamstring or glute involvement. However if you want to try something that kills your whole leg, do smiths to exhaust your quads then do normal squats with a wider stance and deep. Your Hams, glutes and adductors will have to work like crazy because your quads are already tried.