Lifter(s) Advice Needed

sammniamii
sammniamii Posts: 669 Member
in Fitness and Exercise
Ok.... I have started a Lifting program the end of last month (I was gonna do NRFWLFW), I am doing it half at home and half at the gym. Part of the reason is the lack of equipment. I have weights at home, but really lack the space to do them. The gym has the space, free weights and cable machines.... but it lacks a squat rack & OLP bars (heck free bars!). It only has Smith machines and a rack of "W" shaped barbells.

Then stack on top my medical issues (IE: bad joints & fused spine) and I need to be careful.

So... am I cheating myself if I use those Smith machines for some things? Should I stay trying to do Squats & Deadlifts at home? I always try to take someone with me when I lift so if I have trouble they can help, at home I'm alone unless the hubbs is home... (and no, he won't do them with me - I really don't know why)

Currently I'm doing a shoulder/chest routine, mixed with seated rows, lat pull-downs, squats & deadlifts (last two at home). I've read the NRFWLFW, thus I try to aim for 3-4 sets of reps bwt 14-8 starting at my "easy" weight and adding 5 pounds my next rep. Am i even going at this the right way?

Replies

  • ChrisLindsay9
    ChrisLindsay9 Posts: 837 Member
    I'm not familiar with NRLWLFW, so hopefully someone who is can better answer your question.

    I read the part about squats and smith machine and wanted to jump in with a comment.

    I have a strong preference to barbells and dumbbells for deadlifts and squats, rather than using the smith machine. This article (go to #7) explains why the smith machine is something to avoid for these type of exercises. http://getfitguy.quickanddirtytips.com/top-7-exercises-to-avoid.aspx

    However, some people seem to be happy using the smith machine (and they've done it safely), so here's a link to videos/pictures that might be of benefit to you, just so you can make sure your form is the best it can be to minimize injury.
    http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-squat
    http://www.bodybuilding.com/exercises/detail/view/name/smith-machine-stiff-legged-deadlift
  • kdiamond
    kdiamond Posts: 3,329 Member
    I also wouldn't use the Smith. It teaches bad form, you really can't do a squat properly on it at all. It would be better to use dumbbells if you don't use a barbell.
  • farsteve
    farsteve Posts: 157 Member
    The smith machine makes your body move in its (the machines) line and range of motion. It's not too bad it's just that free weights using your natural motions are better. But if it is all you have you may be able to use it. Just be aware of how your body is reacting to following the machines range of motion. If you feel anything uncomfortable or unnatural then change to something else.

    Don't use the smith machine for deadlifts. Pick the weight up from the floor.

    "W" shaped barbells are called E-Z Curl bars and they make doing curls a bit easier than using a dumbbell. The arm is slightly stronger when the hand is tilted. But they can be used for deadlifts if they are heavy enough.

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