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  1. #131
    Senior Member Feops's Avatar
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    Any thoughts on Smith machines versus a cage + freeweights?

    I think I'm going to have to go one way or the other soon. I can't get enough weight overhead from the floor to really properly weight my squats.

  2. #132

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    Quote Originally Posted by Feops View Post
    Any thoughts on Smith machines versus a cage + freeweights?

    I think I'm going to have to go one way or the other soon. I can't get enough weight overhead from the floor to really properly weight my squats.
    You have to go power rack. A smith machine is nothing compared to a power rack.

  3. #133
    Artisan Conquerer Halla74's Avatar
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    Quote Originally Posted by wolfy View Post
    You have to go power rack. A smith machine is nothing compared to a power rack.
    Agreed! +1!

    My biggest issue with Smith Machines is that they totally polarize your vertical movement. This is not good. No stabilizer muscles get recruited as is possible when using a power rack.

    The only exercise I use a Smith Machine for is barbell lunges. My preference for lunges is walking lunges around the indoor track, or outside if its sunny...

  4. #134
    Senior Member avolkiteshvara's Avatar
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    Only the girls use machines.

  5. #135
    Artisan Conquerer Halla74's Avatar
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    Quote Originally Posted by avolkiteshvara View Post
    Only the girls use machines.
    :yim_rolling_on_the_

  6. #136
    Senior Member avolkiteshvara's Avatar
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    Quote Originally Posted by Halla74 View Post
    :yim_rolling_on_the_
    Is it not true?


    Only girls, gay guys, and noobs are the ones on the machines.



    Always go free weight.

  7. #137
    Senior Member Feops's Avatar
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    Thanks.

    I think I'll need to wait for a used one to pop up though.. getting a new rack with no frills except a chinning bar looks to run upwards of $1,000. That sounds unreasonable for what's essentially a simple metal frame.

  8. #138
    . Blank's Avatar
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    Quote Originally Posted by avolkiteshvara View Post
    Is it not true?


    Only girls, gay guys, and noobs are the ones on the machines.



    Always go free weight.
    This simply isn't true. Leg extensions, leg curls, calf extensions, tricep extensions > free weight alternatives.

    EDIT: Vets do more than their own weight on tricep extensions.
    Ti = 19 [][][][][][][][][][][][][][][][][][][]
    Te = 16[][][][][][][][][][][][][][][][]
    Ne = 16[][][][][][][][][][][][][][][][]
    Fi = 15 [][][][][][][][][][][][][][][]
    Si = 12 [][][][][][][][][][][][]
    Ni = 12 [][][][][][][][][][][][]
    Se = 11[][][][][][][][][][][]
    Fe = 0

    -----------------
    Tiger got to hunt, bird got to fly;
    Man got to sit and wonder why, why, why;
    Tiger got to sleep, bird got to land;
    Man got to tell himself he understand

  9. #139
    Senior Member avolkiteshvara's Avatar
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    Quote Originally Posted by Blank View Post
    This simply isn't true. Leg extensions, leg curls, calf extensions, tricep extensions > free weight alternatives.

    EDIT: Vets do more than their own weight on tricep extensions.

    Do you own any pink workout shorts?




    Closing Thoughts

    Let's take a step back and examine our risk-to-benefit situation now:

    Leg Extension Risks:

    1. Increased patellofemoral joint reaction force, knee movement, and joint stress in the most commonly used range of motion.

    2. Reduced hamstrings activity.

    3. Reduced VMO activity and late onset of firing.

    4. Non-existent hip adductor and abductor contribution.

    5. Increased rectus femoris firing.

    6. Constant ACL tension.

    7. Higher patellar ligament, quadriceps tendon, and patellofemoral and tibiofemoral forces with the most commonly utilized loading parameters.

    8. Increased lateral patellar deviation.

    9. Insufficient involvement of surrounding joints to ensure optimal functioning.

    10. Poor training economy (no carryover to closed-chain performance from open-chain exercises).

    Leg Extension Benefits:

    1. Will give you a good pump, but not even close to the benefits you'll get from squatting and single-leg movements.

    2. Uh, wait, there's really only one benefit and it's pretty weak.

    Whether you're a patient or not, the take-home message is the same: if you want more bang for your training buck you should be squatting, not doing leg extensions. Factor in the additional loading that squatting allows, and it should come as no surprise that you'll see better gains in size, strength, and functional capacity.


    TMUSCLE.com | Truth About Leg Extensions

  10. #140

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    Here is a really good article on setting up a home gym

    Sick of Your Gym? Part 1 By Dave Tate
    Sick of Your Gym? Part2 (How to Start a Private or Home Gym)

    There are a few more articles in the series. The second one is about how to start a gym. Here is the list of articles.

    This one is funny Sick of Your Gym, Part 6; Metro-Sexuals Be Damned!

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