Selen Dar

Muscle-Building Workout and Diet

Hey, what’s up guys? Sean Nalewanyj, of
here. And today, I want to talk a little bit about the smith machine and whether or not
it’s worth including in your workout plan. Now, the smith machine is a very commonly
used piece of equipment in gyms all across the country, and is regularly utilized for
compound chest pressing, overhead presses, squats and other movements. But is the smith
machine a good tool for stimulating muscle size and strength gains? Well, at the end
of the day, any machine or cable system that moves the muscles through a full range of
motion and allows for progressive overload is going to produce results. So, in that sense,
yes, the smith machine can certainly be used as a tool for building muscle size and strength.
However, if you are going to include smith machine movements in your workout plan, I
would recommend that you use them sparingly. And there are two major reasons for this.
The first problem with the smith machine is the fact that the bar is stuck on a fixed
plane of movement. And Because of this, your body is always forced to comply with the range
of motion of the machine rather than following its own natural path of movement. Since your
joints will be forced to exert force in the direction of the machine, rather than moving
naturally, you’ll be increasing your chances of injury. Performing a lot of heavy presses
on the smith machine could easily damage your shoulder joints, and similarly, you know,
doing a lot of squats, a lot of bend over rows could cause you lower back or knee problems
in the long run. If you’ve been training intensely for any length of time, then you probably
know just how detrimental an injury can be. The second problem with the smith machine
is the fact that it doesn’t allow for complete stimulation of your entire muscular system.
The most common movements performed on the smith machine are going to be chest presses
and overhead presses. Now normally, when you’re forced to press a free weight bar in a single
direction, you’ll be recruiting all of your major muscle groups, your rotator cuff muscles,
which is a small group of four muscles that keeps your shoulder joint in place, as well
as an array of smaller stabilizer muscles. On the smith machine, those smaller stabilizer
muscles are not recruited to any significant degree since the weight is already balanced
for you. After a long period of time training solely on the smith machine, you’ll probably
find it very hard to return back to regular free weight movements since your muscles will
have only been conditioned on that one single plane of movement. So, a few smith machine
movements are fine as part of your overall workout plan, but again, use them sparingly.
For example, a set or two of smith machine shrugs is fine as part of your back workout,
or including it as just one of your pressing movements for chest or shoulders would also
be okay. The take-home message here that I’m trying to get across is simply that the smith
machine should never be used as a sole piece of training equipment. And it should never
make up the majority of your workout plan for any particular muscle group. There are
just too many short-comings and drawbacks that make it a less than ideal choice for
serious trainees. Again, a couple sets here and there, is fine. But basic free weight
should always form the underlying core of your overall training routine. So, thanks
for watching this video. If you found the information here useful, please don’t forget
to like, comment, and subscribe to stay up-to-date on future videos. Also don’t forget to download
your free 28-day mass building plan, which includes a free workout, meal plan and supplement
guide, over on The link to that is in the description box. And don’t
forget to join us over on Facebook, where we do free supplement giveaways every Thursday
night. Thanks again, for watching. I’ll talk to you again soon.

29 thoughts on “Is The Smith Machine Good Or Bad For Building Muscle?

  1. Yep, I've used it in the past. All training programs work as long as progressive overload is there. Depends which specific workout. If you're doing rest pause stuff on the smith machine, or squatting very high intensity then yes you should have someone there to help.

  2. you really don't need a spotter when you use a regular bench press. they serve no purpose and they get in your way. and it also makes you look like a wimp when you need help.

  3. What if your body likes the fixed plane… smith bench is best for me by far. Smith bench combined with deep dips!!

  4. Smith machine is no good… Just start compound exercises with very low weight, and add more weight with time.

  5. Since I started lifting weights the only time I used the smith machine was to doing some chin ups. That's it.

  6. A question that I've had for a couple of days now, but can't find a lot of information about is whether a "free movement" smith machine is okay. It has an additional horizontal plane. Essentially, it has a bit of support, but it still forces me to use my stabilizing muscles for balance. Falling back or forward is still a possibility with this machine. Other than aiding with "not as much tension" (don't know the proper word) and not having to make sure I am holding the bar at 180 degrees… I don't see how it's really taking that much away from my muscle development.

    Either way, I do other free weight squat variations with less weight. For example, I just started back in my workout and am focusing on building back my muscle memory before focusing on big muscle gain. I do about 35lbs of a variety of free weight squats and lunges, but then do a few sets of different squats using the free movement smith machine at 85lbs. I am trying to find a balance between working on free weight strength and posture, while still being able to build muscles in my booty and back with heavy weight…

    My plan is to do this hybrid until I finally work my way up to 45lbs (then I can just use the bar) on the rack and work my way up to body weight from there – almost cutting out the smith all together (except on lazy days). Do you think I am shorting myself by using this process? In the past, I had gotten to my body weight in squatting on the smith machine only to be completely embarrassed when I couldn't even do a proper squat on the rack using only the bar!! That's why I decided to make sure that never happens again. I felt like I wasted months of working out by just using the smith… horrible!

  7. Thanks for the great info you just saved me $1,500 I was going to buy one due to the fact that I work out alone but I will now just build a squat rack around my bench press so I can put up a horizontal bar parallel with my body in case the weights come down on me. Again thanks for the information as this was going to be my only piece of equipment I was going to use for my weights.

  8. Great advice Sean!. I use the smith for squats coz I have mobility issues & also bench press coz I don't have a spotter. But yeah it should only be used as part of your workouts as you said.

  9. Great video on Smith Machine workouts. Our resident personal trainer has looked at a lot of Smith Machines and rates the Marcy SM-4008 the most affordable smith machine for home use. Let s know what you think. Thanks!

  10. Total BS the Smith machine is benficial beyond your beliefs there lits of things that you can only through the Smith machine give me break kid don't know the heck of you're talking about the Smith machine is good

  11. ugh the bad information!  They are great. The are awesome. Only a green pea would think different or they have never used one.

  12. There is nothing natural about a bench press in the first place. My chiropractor says the stabilizer argument is ridiculous as these small muscles wear out very early in the exercise and there are much better ways to strengthen them than the bench press.

  13. This guy doesn't know what he's talking about you have less chance of getting injured on a Smith machine while doing bench press than you do on the old fashioned barbell

  14. I think it help beginners! Or people got one weak arm due to strokes or etc.. I use it bc my left arm is weaker than right due to stroke..

  15. The Smith machine is good becauae it prevents injury. Once injured you lose gains and in many cases you don't fully recover. I use the Smith machine for all body parts in addition to free weights but when it comes to heavy poundage using compound movements the Smith machine reigns supreme especially if you are training by yourself and if you are older.

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