smith machine Qs/heavier lifting Qs

jamiek917
jamiek917 Posts: 610 Member
in Fitness and Exercise
Since I moved, i now work out at planet fitness. all was well until 2 weeks ago when i decided to start lifting heavier. some heavier exercises can be accomdated with dumbbells or some of the better machines- but bench presses, deadlifts, squats, and a few others- i have to resort to the smith machine because the heaviest barbell is 60 freakin lbs.

im not doing the stronglifts 5x5 yet- right now im trying 4 days of lifting- 2 upper body, 2 lower body (all with a 1 mile run as a warmup, and light cardio after upper body workouts) and 1 day of just cardio and abs- and 2 days rest.

if im getting in a good 45-60 min of lifting with various exercises, will i still see results from some workouts being on the smith machine?

im lifting MUCH heavier than i used to. not to the point where i can only push out 1 rep, but to the point where by the last set, ive added enough weight where i can push out no more than 6-8. im doing 3 sets, and increasing the weight as i go- but the initial weight is still a lot heavier than i was previously doing. see my diary from the last 2 weeks for more details

thoughts/advice please?

Replies

  • sarahstrezo
    sarahstrezo Posts: 568 Member
    I'd stay away from the smith machine. It supports unnatural range of motion.

    If the dumbbells go up to 60lbs, you'll be good using those. For squats and bench.

    Or...you can find a different gym ;)
  • misssiri
    misssiri Posts: 335 Member
    I don't like the smith either. I hurt my back squatting on a smith. I won't go near it now.
  • katherinepolumbo
    katherinepolumbo Posts: 36
    I'm unsure what you mean by the heaviest barbell is 60 lbs? They don't have regular barbells with different weighted plates to put on them??
  • jamiek917
    jamiek917 Posts: 610 Member
    I'm unsure what you mean by the heaviest barbell is 60 lbs? They don't have regular barbells with different weighted plates to put on them??

    nope. the planet fitness matra is "no intimidation" and "no lunks". they have a freaking "lunk alarm" lol- its ridiculous- but good for beginners.

    ive been working out for years, but just bought a new home in a different area. i joined planet fitness because:
    its $10 a month
    its open 24/7 (and im a shift worker- so this is a huge plus for me)
    and the girl i sometimes train (extremely obese so we do basic stuff) belongs there.

    they have a ton of cardio and weight machines, but in terms of free weights- dumbbells only go up to 60 lbs (which is fine) and they have barbells up to 60 lbs. aside from using a machine, the only other option is smith machine. they dont even have a squat rack.
  • katherinepolumbo
    katherinepolumbo Posts: 36
    Woah!!! I definitely could not work out there... the power rack, barbell and plates are my best friends at the gym! Hmmm... I'm not sure what to say as I would normally say to avoid the Smith Machine at all costs. You could try doing bench, squats and DL with heavy dumbbells.
  • sarahstrezo
    sarahstrezo Posts: 568 Member
    So....I've been thinking about this. You might be at a disadvantage going with SL, specifically as you really need a barbell and plates, IMO.

    What about a program like New Rules of Lifting for Women? I started with that program and really like it. In the book there are all kinds of options for "at home" exercise.....most people don't have power racks at home. So, you could do all of the workouts or at least modify some of them to do with dumbbells only. I just feel like SL is so simplistic and you'd have to deviate so much not having access to barbells and a power rack at all that it might not be worth it.
  • jamiek917
    jamiek917 Posts: 610 Member
    So....I've been thinking about this. You might be at a disadvantage going with SL, specifically as you really need a barbell and plates, IMO.

    What about a program like New Rules of Lifting for Women? I started with that program and really like it. In the book there are all kinds of options for "at home" exercise.....most people don't have power racks at home. So, you could do all of the workouts or at least modify some of them to do with dumbbells only. I just feel like SL is so simplistic and you'd have to deviate so much not having access to barbells and a power rack at all that it might not be worth it.

    thank you. i googled more squat options- and im going to avoid the smith machine and sub with a few others. i agree- SLs wouldnt be good for now.

    before i go to a regimented program- is the routine i layed out (that i have been doing)- a good one to follow for a while before i switch it up?

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