Those of you with home gyms

Post by **[xeno]Julios** » Mon Aug 01, 2005 8:04 am

there just seems something wrong about a smith machine. It goes against the whole notion of "functional".

At least with pulley machines, the movement has the freedom to fit into your natural groove.

that said, they look extremely convenient.

Post by **Dave** » Mon Aug 01, 2005 8:15 am

btw, has anyone ever tried doing really high reps with a fairly easy weight? i heard it was supposed to be good for endurance, but I've never actually read anything to support it. Say doing 12 reps of whatever with a 30 lbs dumbell then switching to 15 lbs and doing 30 reps

Post by **menkent** » Mon Aug 01, 2005 8:30 am

i've always heard the same, but never knew anyone who actually bothered. most people just want mass or plain don't know what they're doing and just try to max out with as many plates as they can fit on a bar.
anything with pulleys is for gaymos, imo.

Post by **[xeno]Julios** » Mon Aug 01, 2005 9:02 am

Dave wrote:btw, has anyone ever tried doing really high reps with a fairly easy weight? i heard it was supposed to be good for endurance, but I've never actually read anything to support it. Say doing 12 reps of whatever with a 30 lbs dumbell then switching to 15 lbs and doing 30 reps

I like to burn out at the end of my last exercise. I do it with drop sets. So on my chest days I end with dumbbell presses (with a slight incline) I do my final set of 65's, then immediately do 5 reps of 45, then immediately 5 reps of 25.

Gotta organize the dumbbells so they're right by your bench.

Same with my bicep days - end with my last set of curls, drop down by 20-30 pounds for 5 reps, then once more.

I've read that this is good for lactic acid build up/drawing fluid into the muscle. Gives you a nice pump, but I think it also allows the muscle to have more access to nutrients. Not sure though.

As for endurance, I can't really say - dunno too much about that area, but some ppl like to start their cycle with a couple weeks of low weight high reps - supposedly good for joint maintenance since it flushes them or something.

Post by **zeeko** » Mon Aug 01, 2005 9:57 am

yes high reps = endurance. I'm supposed to be training for x-country for college right now and doing about 7 or 8 mile runs a day with a 9 or 10 mile run once a week, but running just makes me angry, so right now i run about 3 or 4 miles in the morning and i bike 18 or so at night. I lift twice a week, i do dumbell raises, tricep pushdowns, calf raises, leg extensions/curls, curls, pullups, glute ham, straight leg dead lift, and a few others i can't really think of right now. I do pushups, situps, crunches and this weird knee roll ab workout every day after my run and try to up my numbers every week. results so far: arms are getting tiny, abs getting ripped, legs getting ripped, losing a lot of weight. I feel extremely energetic though, and good. Not sure if this is on topic, i just felt like letting the world know my secrets. When you are endurance training, based on my experience anyway, the weightlifting is just a complement to the major workout (running). i don't think you can lift weights alone and do tons of reps and be a marathon runner.

Post by **MKJ** » Mon Aug 01, 2005 10:09 am

Van Halen - You Really Got Me Now

sys0p · Post by **sys0p** » Mon Aug 01, 2005 11:01 am

+JuggerNaut+ wrote:Smith? bah.

There's nothing better than a smith machine for certain exercises. Especially incline presses.

Post by **tnf** » Mon Aug 01, 2005 3:04 pm

sys0p wrote:
+JuggerNaut+ wrote:Smith? bah.
There's nothing better than a smith machine for certain exercises. Especially incline presses.

Sys how much of an angle do you set the incline at for your presses on the smith?

Try the one I mentioned - bringing the bar down so it barely clears the bottom of your chin (keep your elbows and arms in line for safety and maximum stretch). I found that to be a great upper chest stretch and burn. But don't go too heavy with that one.

sys0p · Post by **sys0p** » Mon Aug 01, 2005 6:09 pm

I use a 30 degree tilt on the bench if I'm on a smith. And yeah, I keep the bar about an inch from my chin, forearms perpendicular to the bar and my scapulae pressed together so I get a really good stretch.

Post by **tnf** » Mon Aug 01, 2005 6:16 pm

30 degrees or less is good. Most of the incline bench setups are at about 45 or so, which shifts way too much of the lift to your front delts.

That was one of the first things the bodybuilder I used to train with showed me - that you need a lot less incline that you think to hit your upper pecs.

If you get a chance, try going even closer than an inch - I'm basing this off an old training article I read - and just see if you notice much of a difference in getting the bar to barely clear (almost scrape) your chin.

But knowing your adherence to strict and proper form, I'm guessing you are probably getting all you can out of the lift already.

Post by **+JuggerNaut+** » Mon Aug 01, 2005 6:57 pm

sys0p wrote:
+JuggerNaut+ wrote:Smith? bah.
There's nothing better than a smith machine for certain exercises. Especially incline presses.

i'm so used to using dumbbells, it's real hard for me to not feel awkward on a smith.

sys0p · Post by **sys0p** » Mon Aug 01, 2005 9:04 pm

tnf wrote:30 degrees or less is good. Most of the incline bench setups are at about 45 or so, which shifts way too much of the lift to your front delts.

That was one of the first things the bodybuilder I used to train with showed me - that you need a lot less incline that you think to hit your upper pecs.

If you get a chance, try going even closer than an inch - I'm basing this off an old training article I read - and just see if you notice much of a difference in getting the bar to barely clear (almost scrape) your chin.

But knowing your adherence to strict and proper form, I'm guessing you are probably getting all you can out of the lift already.

I'll have a go with a higher position, but it'll probably aggrevate my collarbone. It still dislocates at will.

sys0p · Post by **sys0p** » Mon Aug 01, 2005 9:09 pm

+JuggerNaut+ wrote:
sys0p wrote:
+JuggerNaut+ wrote:Smith? bah.
There's nothing better than a smith machine for certain exercises. Especially incline presses.
i'm so used to using dumbbells, it's real hard for me to not feel awkward on a smith.

I think dumbbells are better, too, which is why I do 8 weeks smith, then 8 weeks dumbbell, then 8 weeks barbell. Gotta mix it up.

Post by **+JuggerNaut+** » Mon Aug 01, 2005 9:17 pm

i incorporate barbells in, also. definitely. but, just to mix it up i'll try the smith on inclines this coming pec day.

Post by **tnf** » Mon Aug 01, 2005 9:19 pm

sys0p wrote:
tnf wrote:30 degrees or less is good. Most of the incline bench setups are at about 45 or so, which shifts way too much of the lift to your front delts.

That was one of the first things the bodybuilder I used to train with showed me - that you need a lot less incline that you think to hit your upper pecs.

If you get a chance, try going even closer than an inch - I'm basing this off an old training article I read - and just see if you notice much of a difference in getting the bar to barely clear (almost scrape) your chin.

But knowing your adherence to strict and proper form, I'm guessing you are probably getting all you can out of the lift already.
I'll have a go with a higher position, but it'll probably aggrevate my collarbone. It still dislocates at will.

Ah, if that is the case it might not be a good idea to push it back any further than you already do.