How do you use the Smith Machine? - ABCbodybuilding

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Old 03-22-2005, 02:38 PM
littleamazon littleamazon is offline
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Default How do you use the Smith Machine?

Just wondering how you use it for your workouts..one thing is for sure, I never thought of doing chin-ups with it!

http://www.gymware.com/weight_home_smith.html

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Old 03-22-2005, 02:41 PM
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Default Re: How do you use the Smith Machine?

This is one of my favorite methods with it:

Hippocrates - Was He Hardcore?

Static Annihilation and Step Ladder Static Climbs

Static Annihilation is touted as having the ability to harden and striate the target muscle group. It allows the athlete to focus on the aspect which is most highlighted on stage - full flexation! As a review, this method calls for the trainee to lift a weight, and hold it in a singular position for a specified amount of time, normally at the most difficult aspect of a repetition.

Static Annihilation

The following is long and excruciating and you might prefer utilizing a smith machine for complete control.

1. Choose a weight that you can hold in a static position for approximately 20 seconds( you might even choose one that allows up to 30 as this calls for extreme volume )
2. Again, I prefer the smith, or a power rack, as Old School highly recommends( 23 ). Take the bench press as an illustration. You will unrack the weight, and pause at the top for a peak contraction for 10 straight seconds. When the ten seconds are up, re-rack the weight
3. Rest ten seconds
4. Repeat 10 second lift
5. Continue alternating between rest and lift until you have reached 40 repetitions!

I can guarantee growth like you have never seen. This is a method from yester yore, use it and prepare to explode! The main reason Old School athletes used it was muscular hardness, and posing control. Most do not realize how grueling and exhausting a posing routine is. One must over prepare for the event or run out of gas when it counts most!
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Old 03-22-2005, 02:54 PM
littleamazon littleamazon is offline
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Default Re: How do you use the Smith Machine?

Oh Venom!!! Wow!

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Old 03-22-2005, 07:50 PM
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Default Re: How do you use the Smith Machine?

That's a great one, Venom. Killer.

One of my favorites is behind-the-back shrugs. You can really get a deep stretch and peak contraction with super heavy weights. I did them today, as a matter of fact! [img]/forum/images/graemlins/laugh.gif[/img]
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Old 03-23-2005, 06:57 PM
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Default Re: How do you use the Smith Machine?

I know that Nozzle loves to do smith machine squats...
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Old 03-24-2005, 11:33 PM
Adam Knowlden Adam Knowlden is offline
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Default Re: How do you use the Smith Machine?

I utilize the smith machine for calf raises. The regular machines do not give enough weight. I use a calf block and load up the bar and start repping out!!!!!! This also alows one to use a number of differnet calf blocks, instead of just the one on the machine.
  #7  
Old 03-25-2005, 12:30 AM
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Default Re: How do you use the Smith Machine?

[ QUOTE ]
I know that Nozzle loves to do smith machine squats...

[/ QUOTE ]

Oooo, I bet she didn't see that


I use it for a lot of back exercises like rows and horizontal chins and sometimes the only way I can do a decline press. Have you tried calf raises or lunge with knee lift. I'm silly. I'm weirdly creative with the cable station too. Ended up with a good lump on my forehead once...
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Old 03-25-2005, 09:46 AM
nozzle nozzle is offline
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Default Re: How do you use the Smith Machine?

[ QUOTE ]
[ QUOTE ]
I know that Nozzle loves to do smith machine squats...

[/ QUOTE ]

Oooo, I bet she didn't see that

[/ QUOTE ]

No, I didn't, until just now.

Tuf, [img]/forum/images/graemlins/mad.gif[/img] ! How could you tarnish my good reputation by accusing me of Smith Machine squats?????? I'm shocked and appalled. If I had the power, I'd ban you!

[img]/forum/images/graemlins/tongue.gif[/img] [img]/forum/images/graemlins/wink.gif[/img] [img]/forum/images/graemlins/grin.gif[/img]
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Old 03-25-2005, 02:32 PM
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Default Re: How do you use the Smith Machine?

Nozzle loves smith-machine squats as much as Tuf loves being called a runner [img]/forum/images/graemlins/wink.gif[/img]

[img]/forum/images/graemlins/grin.gif[/img] Luv ya guys! [img]/forum/images/graemlins/grin.gif[/img]
  #10  
Old 03-25-2005, 08:09 PM
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Default Re: How do you use the Smith Machine?

Love the shrugs image. He's shrugging the same weight he was incline pressing, but what's great is the look of agony when shrugging the 50 or so pounds that is.
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