Many athletes consider the Smith machine to be the best invention of modern bodybuilding. Learn how to work all muscle groups in this machine. A large number of athletes believe that the Smith machine is the best thing that has been invented in bodybuilding. We can agree with this. The simulator has a simple design and is very effective. Today we will tell you how to use the universal simulator - the Smith machine in bodybuilding.
This sports equipment has one important difference from other simulators - it can be used to build muscle mass. Of course, it is not entirely correct to compare the Smith machine with working with free weights, which in any case hold the palm in the effectiveness of mass gain. But at the same time, the Smith machine has many advantages that should be used.
The benefits of the Smith machine in bodybuilding
Safe exercise
Every athlete should remember that maximum muscle growth can be achieved using basic movements. At the same time, they are very heavy and it is necessary to work with large weights. For this reason, the risk of injury to an athlete increases and, first of all, this applies to beginners, since they have not yet fully mastered the technique.
Thanks to the use of the versatile Smith machine in bodybuilding, you can achieve greater safety when performing the base. First, the sports equipment moves along a predetermined trajectory. Secondly, the probability of a shell falling on you is reduced to zero.
For example, while doing squats, you could not calculate your own strength and cannot rise to place the barbell on the racks. In the Smith simulator, there are safety stops for this, which are installed at the height you require. As a result, even if you have absolutely no strength left after the exercise, the projectile will remain in the simulator. This applies to all movements that you will perform in the machine.
Maximum return on movement
When performing basic movements, not only large groups of muscles are actively involved in the work, but also a large number of auxiliary ones, the task of which is to stabilize the athlete's position. It is for this reason that the base causes the maximum hormonal response of the body.
But the main problem here is that often these small muscles fail much earlier than we would like. As a result, the target muscle does not receive the load required for growth. The Smith simulator will again help you with this.
Since the trajectory of the projectile is determined in advance, there is no need for stabilizing muscles to work. The entire load, therefore, falls on the target muscles. But it is not worth doing all the basic exercises only in the Smith machine. Small stabilizing muscles also need to be developed. It is best to work with free weights first, and use the Smith machine only after the stabilizing muscles have failed.
Partial replays
It has been proven that muscles are most active when approaching the final phase of movement. This gave rise to the creation of a training methodology called partial repetitions. Its essence is quite simple - it is necessary to work only in one third of the movement.
Surely you have already understood that the Smith simulator makes it possible to simplify the implementation of this technique in practice. To reduce the amplitude, you only need to set the limiters to the required height.
Explosive movements
For high-quality development of fast fibers, athletes often use explosive movements. Simply put, you need to perform the movement as quickly as possible and observe the technique. This technique perfectly increases strength indicators and can be useful at a time when it is necessary to overcome muscular stasis.
The Smith machine is just perfect for this. First of all, you are insured against damage, which cannot be said about working with free weights. Also note that when performing explosive movements, you need to use a maximum of 50 percent of your maximum weights and do 3 to 5 repetitions in each set.
One-handed operation
In bodybuilding, some movements are best done with one hand to increase the load on the target muscles. Thanks to the Smith machine, you can even use a barbell with one hand. The simulator also allows you to perform one-sided negative reps.
Smith Machine Exercises
Bench press
We have already said that the versatile Smith machine in bodybuilding allows you to reduce the risk of injury through the use of safety stops. Thus, when performing exercises, including the bench press, you do not need the help of a friend. Do not forget about the most effective trajectory of the sports equipment. You will also get similar benefits when doing the press with a narrow grip, and in addition to them, the triceps will be loaded as much as possible thanks to a strictly defined trajectory.
Chin pull
Of great importance in performing this movement is the setting of the legs. It is often uncomfortable for an athlete to perform it if not using a Smith machine. You can set the best trajectory for the projectile. In addition, it becomes possible to use a lot of weight and practically eliminate forced cheating. When working with free weights, athletes often involuntarily use cheating elements. Thus, your deltas will be loaded to the maximum.
Bent over rows
Again, in the exercise, it is important to position the legs correctly. They can be located closer or further from the sports equipment, which allows you to change the emphasis of the load. For example, by stepping back from the projectile, you can use the trapezium and upper back muscles, and if you sit close to the barbell, then most of the load will be on the middle back. Simply put, the Smith machine allows you to expand the functionality of the movement.
Shrugs with a barbell behind the back
It is in this embodiment that the exercise will give you more effect. But without a Smith simulator, it is very inconvenient to perform shrugs in this form. The thing is that the buttocks interfere with the movement of the sports equipment. When using the machine, you only need to step back slightly so that your buttocks do not interfere with you.
Biceps curls
In this exercise, you will be able to isolate the load as much as possible by working out the biceps as much as possible. This is due to the fact that during operation, part of the load falls on the deltas due to the arcuate movement of the projectile. The Smith machine eliminates this disadvantage.
Rows on straight legs
If you have performed this movement with a free weight, then you are well aware of how difficult it is to do it with a lot of weight. Since it is necessary to adopt a narrow stance, it is difficult to maintain balance, but not when using the Smith machine.
Squats
Thanks to the universal simulator - the Smith machine in bodybuilding, when doing squats, it becomes possible to shift the load from the quadriceps to the muscles of the buttocks and hamstrings. When working with free weights, you simply cannot put your legs behind the line of the sports equipment.
More information about the Smith simulator from Stas Lindover and Sergey Yugai in this video:
