Stronglifts 5x5 and Planet Fitness
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If I had only the choice of PF with a smith I would probably give up and sit on the couch. That said, I would probably use the smith for squat, bench, and deadlift but I would vary the lifts to accommodate the machine. Probably stiff leg deadlifts inside the smith. I would also do rows or overhead press with dumbbells instead. You would probably add leg presses and some dumbbell work for accessories.
Doing all of that you just have to keep in mind that you are not going to build your stabilizers and you will have to start over if you switch to a real gym.
If you save some money and can eventually afford some weights, bar, and squat rack you can look into a half-rack instead of a full rack for space savings.
Do what you can do and realize that there will be limitations.0 -
Have you asked the manager yet if they plan on adding more equipment like a power rack and Olympic bb? Maybe its sitting in the back and they just haven't unboxed it yet...0
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Pocket__Cthulhu wrote: »Thank you for all the resources! I'll check them out. This is encouraging.
The nearest gym besides planet fitness to me is 35 minutes of highway driving away, and I'm not sure I will wake up at 5am to go to it and then get my butt to work. They're 8 times as expensive, but they actually have better equipment. This isn't the first time I've been disappointed by planet fitness.
I signed up for a session with a personal trainer there and shared it with three other people. We spent it there sitting at a table while she told us to eat less and do 20 minutes of cardio. I'm a beginner...but I'm not so new that I don't know what watching one episode of an A&E weight loss special show wont tell, me new. I had to ask her three times to show me weights, and her first two responses were to just use the smith machines. You get what you pay for, right?
When I finally did get her to show me something, she told me to stand with my ankles together for a squat. Now, I have had to do squats with a barbell for physical therapy before....and I know if I wasn't leaning against the smith machine bar I'd just fall over. Which is why I'm here asking you fine folks for all this advice...and at this point I'm ranting.
There are some dumbbells, so I will try to find a program based on those. Thanks guys!
Very true in most situations and sometimes even then it's a ripoff.0 -
The sub-par gym you can afford and make it to is far better than the perfect gym you can't and don't.0
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Mountainbum777 wrote: »Have you asked the manager yet if they plan on adding more equipment like a power rack and Olympic bb? Maybe its sitting in the back and they just haven't unboxed it yet...
Go to YouTube and do a search for "Planet Fitness commercials". You'll understand then. They're not a real gym and don't want people lifting heavy things.0 -
sunnybeaches105 wrote: »The sub-par gym you can afford and make it to is far better than the perfect gym you can't and don't.
Exactly. If the best you can do is a routine with machines, do a routine with machines and make the best of it. Sure, you're not going to win a powerlifting competition training on machines, but for general fitness for the average joe it will do just fine. I know that goes against the chest-thumping "ME LIFT FREE WEIGHTS ONLY!!!" mantra, but you can get stronger/more fit and make gains using machines/dumbbells. Is it ideal? No, but it'll do if the alternative is not lifting at all.0 -
OP, if you do want to lift, I would suggest you look for a different program. Any barbel based program can be modified for dumbbells, but if you are a beginner, it might be easier and simpler to start with something you do not need to change.
There are several dumbbell / machine /bodyweight based programs that you could use.
For example:
http://scoobysworkshop.com/womens-beginning-dumbbell-workout/
http://www.niashanks.com/dumbbell-bodyweight-program/
http://www.nerdfitness.com/blog/2009/12/09/beginner-body-weight-workout-burn-fat-build-muscle/
Also, depending on what your gym offers, classes focused on strength training might be a good idea. I go to a planet fitness and there are some 100% strength oriented TRX and pilates classes. Then again there are also several benches and olympic bars, so maybe they tailor their classes and equipment to the clients wishes? This particular gym seems to attract mostly weight lifters.0 -
do not use machines. get most of your work from the dumbbells and body-weight exercises. Stronglifts 5x5 is not really an option on a smith machine, but you can make a very similar and effective strength program by replacing some of the lifts.
Barbell Back Squat --> Single Leg Dumbbell Split Squat & Dumbbell Goblet Squat
Barbell Bent Over Rows --> Single Arm Heavy Dumbbell Rows
Standing Overhead Press --> Standing Dumbbell Overhead Press
Barbell Bench Press --> Dumbbell Bench Press
Pull-ups --> Pull-ups
Dips --> Dips
Deadlift is the hardest to replace but also one of the most important. Probably the best replacement is: Glute-Ham Raise.
You might have to make slower progress as dumbbells are harder to control, and you can only jump the weight in 10-lb increments instead of 5-lb jumps. To overcome this, start each exercise with 5 sets of 5 reps, and every session instead of adding weight, try to achieve 5 sets of 8 reps. Once you can achieve 5x8, increase the weight on the next session and do 5 sets of 5reps again.
Make more use of Dips and Pullups. Weighted dips are very close to bench pressing in terms of muscles developed, and you can go heavy if your form is good. Weighted pullups will somewhat make up for the lack of heavy pulling that you are not getting from your glute-ham raise. You can add weight with a belt (or just a bit of rope tied around your waist) and these exercises can make you extremely strong.
If you cannot add weight to a pullup yet, use an assisted pullup machine to work up to zero assistance or purchase a ~50lb exercise band to bring with you; wrap it around the bar and stick your knee in it to assist your pullups. And do 5x5 pullup negatives. Ditto for dips. Learning these lifts properly will give you a very efficient tool for improving your upper body.
People got strong for centuries before SL5x5 was invented, and they did it by just lifting a bunch of heavy stuff! SL5x5 is a pretty optimal method but you can make great progress with the tools you do have available.
I also recommend checking out bodyweight exercises supplemented with weighted dips, pullups, Glute-Ham raise, and Split Squats. That is the method used by the Fitness FAQ's guy here: fitnessFAQs. The key is free-weight and controlling your body in free space. You can still make excellent gains.0 -
Is that a leg press or hack squat machine behind the Smith machine? Can tell on my tablet.0
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@AnvilHead - yes I've heard stories of PF before and there are a few near me. I actually just joined a similar gym to these but from the time I first checked them out to now they have added two complete power rack setups and got their act together. As a customer it doesn't make sense not to ask questions, voice opinions, and request equipment.
All that being said the way quite a few of you came off in this thread to OP is terrible and can be a complete turn off to them getting started into a healthy lifestyle. They have no other gym options, and proper equipment at home is not an option so why bother pointing it out or telling them to switch gyms....
OP - do some research and find a program to fit the equipment you have available, you can make great gains without running a program like SL for now. I would highly suggest not squatting on a Smith machine, do some reading on it.
@piperdown44 - looks like a leg press on my phone, I don't see any head/shoulder padding up top there.0 -
Mountainbum777 wrote: »@AnvilHead - yes I've heard stories of PF before and there are a few near me. I actually just joined a similar gym to these but from the time I first checked them out to now they have added two complete power rack setups and got their act together. As a customer it doesn't make sense not to ask questions, voice opinions, and request equipment...
Glad to hear it, but it seems to be the rare exception rather than the rule. Their corporate stance is to mock people who are in good physical condition/lift heavy things.Mountainbum777 wrote: »...All that being said the way quite a few of you came off in this thread to OP is terrible and can be a complete turn off to them getting started into a healthy lifestyle. They have no other gym options, and proper equipment at home is not an option so why bother pointing it out or telling them to switch gyms....
I agree, which is why I posted what I did. SL 5x5/SS are pretty much the "one-size-fits-all" answer to every strength training question on MFP, and no other solution is viable. While they're well-designed programs and all, there are plenty of different strength training programs/modalities with which people have had great success in getting stronger and transforming their bodies. For a newbie, just about *any* program will yield results as long as it's not completely idiotic. Machines, free weights, body weight, TRX, kettlebells, strength bands....doing anything is better than doing nothing. Although I use free weights in my training, I disagree with (and roll my eyes at) the "free weights or GTFO" dogma thrown out there by many.
If OP likes the programming of SL 5x5, adapt it to the machines you have available and have at it. The StrongLifts police aren't going to come snatch you off the machines and beat you to a bloody pulp because you're not using free weights. You'll still make strength gains and derive benefits from the workouts. You don't have to move to another city or join a gym 40 miles away that you'll only force yourself to drive to once a week. The workouts you'll do most consistently are far better than the more "optimal" ones you'll only do once every other week.0 -
Machines are better that nothing. But I would think that dumbbells would be more effective. Personally I would guess that one-armed overhead and bench press would be safer that using both arms at once. Better to have only one weight over your head.0
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Mountainbum777 wrote: »@AnvilHead - yes I've heard stories of PF before and there are a few near me. I actually just joined a similar gym to these but from the time I first checked them out to now they have added two complete power rack setups and got their act together. As a customer it doesn't make sense not to ask questions, voice opinions, and request equipment...
Glad to hear it, but it seems to be the rare exception rather than the rule. Their corporate stance is to mock people who are in good physical condition/lift heavy things.Mountainbum777 wrote: »...All that being said the way quite a few of you came off in this thread to OP is terrible and can be a complete turn off to them getting started into a healthy lifestyle. They have no other gym options, and proper equipment at home is not an option so why bother pointing it out or telling them to switch gyms....
I agree, which is why I posted what I did. SL 5x5/SS are pretty much the "one-size-fits-all" answer to every strength training question on MFP, and no other solution is viable. While they're well-designed programs and all, there are plenty of different strength training programs/modalities with which people have had great success in getting stronger and transforming their bodies. For a newbie, just about *any* program will yield results as long as it's not completely idiotic. Machines, free weights, body weight, TRX, kettlebells, strength bands....doing anything is better than doing nothing. Although I use free weights in my training, I disagree with (and roll my eyes at) the "free weights or GTFO" dogma thrown out there by many.
If OP likes the programming of SL 5x5, adapt it to the machines you have available and have at it. The StrongLifts police aren't going to come snatch you off the machines and beat you to a bloody pulp because you're not using free weights. You'll still make strength gains and derive benefits from the workouts. You don't have to move to another city or join a gym 40 miles away that you'll only force yourself to drive to once a week. The workouts you'll do most consistently are far better than the more "optimal" ones you'll only do once every other week.
Very well said!0 -
why are smith machines the devil?0
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I'd invest in a Landmine sleeve and a barbell with weights. You can get a full-body workout and you don't need much space to perform the exercises.0
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I do the 5x5 here at home and alone btw so my smith machine keeps me alive when I'm lifting weight that could possibly kill me. dont get me wrong i do know that a proper squat uses 43 more muscles than that of a smith machine squat but i cant promise that i wont drop 245 pounds on a concrete floor while my wife and kids are asleep so the smith machine is better.0
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Hawkeye4356 wrote: »why are smith machines the devil?
They can force you into unnatural movement. Most people don't lift in a perfectly straight line. The other issue is that unless you set the safeties you can't dump the weight like you can with free weights, and they give a false sense of security. They're not the devil, just something people need to think about while they're using and how they're using.
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If all you have is the Smith machine, then you can make it work, but it's not ideal.0
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agreed sunny. I thought so and I see it with my wife her form for most heavy lifts are different than mine but I truly try and focus of straight line lifting. I do however think stabalizer muscles are prolly getting neglected so i mix in a few days a month with true free weights. oh and i never do deadlifts on SM cause i dont think that will work right at all!0
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You'll do great with the combined equipment you have access to, assuming you aren't looking to compete or anything. Add in some glute bridges or thrusts with the heavy dumbbells if Smith machine squats don't work with your body. Then you can try 1-legged heavy dumbbell ones as well if you can figure out how to balance the weight (I've never tried that move like that with 2 dumbbells).
As far as stabilizer muscles, throw in some tough bodyweight moves! Talk about stabilizer muscles
I bet Planet Fitness has better mat space than my old freeweight area of the gym.
Here are a good couple to add for glutes:
http://redefiningstrength.com/wp-content/uploads/2014/07/reverse-hyper-glute-activation-e1421966099734.jpg
http://redefiningstrength.com/wp-content/uploads/2015/02/straight-leg-fire-hydrant-e1423845650719.jpg
And a lot more ideas:
http://redefiningstrength.com/target-those-glutes-15-bodyweight-glute-exercises/
Then plank variations, handstand work and pull/chin-ups are pretty well known for most everything else (in general). Have fun and good luck!
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Hawkeye4356 wrote: »I do the 5x5 here at home and alone btw so my smith machine keeps me alive when I'm lifting weight that could possibly kill me. dont get me wrong i do know that a proper squat uses 43 more muscles than that of a smith machine squat but i cant promise that i wont drop 245 pounds on a concrete floor while my wife and kids are asleep so the smith machine is better.
You don't have safety bars on your squat rack? I squat alone no problems0 -
The squat rack at my gym doesn't allow me to squat ATG so I don't use it. I squat outside of the box. Always have.0
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I'm using the free mini course right now that Nia Shanks offers, and I'm doing it with only one adjustable dumbbell. I just can't afford a gym membership. It works a whole lot better than doing nothing and since I'm seeing results I'll keep on doing it until I buy one of her programs. You might want to check them out, there are several and she can probably help you with exercise alternatives for the ones where you don't have the equipment. In the free mini course for example there are already instructions for different exercises if you don't have a barbell, etc.0
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I'm using the free mini course right now that Nia Shanks offers, and I'm doing it with only one adjustable dumbbell. I just can't afford a gym membership. It works a whole lot better than doing nothing and since I'm seeing results I'll keep on doing it until I buy one of her programs. You might want to check them out, there are several and she can probably help you with exercise alternatives for the ones where you don't have the equipment. In the free mini course for example there are already instructions for different exercises if you don't have a barbell, etc.
I love nia Shanks! I have done her 54321 and muscle sculpting programs with great results! ( she doesn't advertise these 2 anymore in her store)0 -
singingflutelady wrote: »I'm using the free mini course right now that Nia Shanks offers, and I'm doing it with only one adjustable dumbbell. I just can't afford a gym membership. It works a whole lot better than doing nothing and since I'm seeing results I'll keep on doing it until I buy one of her programs. You might want to check them out, there are several and she can probably help you with exercise alternatives for the ones where you don't have the equipment. In the free mini course for example there are already instructions for different exercises if you don't have a barbell, etc.
I love nia Shanks! I have done her 54321 and muscle sculpting programs with great results! ( she doesn't advertise these 2 anymore in her store)
She's awesome! Love her whole attitude towards nutrition and exercise, and although the programs seem simple and the workouts short, it works!
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do not use machines. get most of your work from the dumbbells and body-weight exercises. Stronglifts 5x5 is not really an option on a smith machine, but you can make a very similar and effective strength program by replacing some of the lifts.
Barbell Back Squat --> Single Leg Dumbbell Split Squat & Dumbbell Goblet Squat
Barbell Bent Over Rows --> Single Arm Heavy Dumbbell Rows
Standing Overhead Press --> Standing Dumbbell Overhead Press
Barbell Bench Press --> Dumbbell Bench Press
Pull-ups --> Pull-ups
Dips --> Dips
Deadlift is the hardest to replace but also one of the most important. Probably the best replacement is: Glute-Ham Raise.
You might have to make slower progress as dumbbells are harder to control, and you can only jump the weight in 10-lb increments instead of 5-lb jumps. To overcome this, start each exercise with 5 sets of 5 reps, and every session instead of adding weight, try to achieve 5 sets of 8 reps. Once you can achieve 5x8, increase the weight on the next session and do 5 sets of 5reps again.
Make more use of Dips and Pullups. Weighted dips are very close to bench pressing in terms of muscles developed, and you can go heavy if your form is good. Weighted pullups will somewhat make up for the lack of heavy pulling that you are not getting from your glute-ham raise. You can add weight with a belt (or just a bit of rope tied around your waist) and these exercises can make you extremely strong.
If you cannot add weight to a pullup yet, use an assisted pullup machine to work up to zero assistance or purchase a ~50lb exercise band to bring with you; wrap it around the bar and stick your knee in it to assist your pullups. And do 5x5 pullup negatives. Ditto for dips. Learning these lifts properly will give you a very efficient tool for improving your upper body.
People got strong for centuries before SL5x5 was invented, and they did it by just lifting a bunch of heavy stuff! SL5x5 is a pretty optimal method but you can make great progress with the tools you do have available.
I also recommend checking out bodyweight exercises supplemented with weighted dips, pullups, Glute-Ham raise, and Split Squats. That is the method used by the Fitness FAQ's guy here: fitnessFAQs. The key is free-weight and controlling your body in free space. You can still make excellent gains.
Thank you.
And thanks for the others who have suggested dumbbell exercises. There's a lot of good information here, and I appreciate all of the input. I've been saving the articles and going through them. I'm fairly new to free weights and as I mentioned before, the personal trainer was useless so I can't trust her to show me proper form. I've started just asking people who look like they know what they're doing for help. I'm not going to put effort into a program where I wont get all the benefits from it, and I need my core to be strong like everything else right?0
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