Many strength and muscle building experts will say, the barbell back squat is much more effective at building size and strength. They argue free weight squats are a more natural movement and require much more stabilization and balance, which increases its effectiveness. However, the Smith machine is much easier to learn, especially for beginners, which many argue is safer. I contend that it depends upon the person’s build. If one has long legs and a shorter torso, they will have a very difficult time performing a squat correctly in order to get optimum stimulation for strength or growth. In this case and in others, they would benefit greatly from performing smith machine squats. But what does science have to say? Which is better for gaining strength?

Researchers from the University of Saskatchewan in Canada compared the free weight squat to the Smith machine using electromyography (EMG). The purpose of their study was to determine which exercise was better at stimulating the prime movers and stabilizers of the legs (e.g., tibialis anterior, gastrocnemius, vastus medialis, vastus lateralis and biceps femoris) and trunk (e.g., lumbar erector spinae and rectus abdominus). Six healthy participants performed 1 set of 8 repetitions using a weight they could lift 8 times, i.e., 8 rep maximum.

Contrary to our hypotheses, muscles of the legs (specifically the vastus medialis and biceps femoris) displayed greater EMG activity during the free weight squat compared to the Smith machine squat, whereas there were no differences between exercises for EMG activity of trunk stabilizers.

Researchers conclude that the free weight squat may be superior to the Smith machine squat for training the major muscle groups of the legs and possibly would result in greater strength development and hypertrophy of these muscle groups with long-term training.
Journal of Strength and Conditioning Research, 23(9), 2588-2591.

Purpose:? These machines are designed to isolate the muscles that spread the legs apart and bring them together.

Pros:? The machines allow you to feel the burn in the targeted areas.

Cons:? Despite the perception (mostly among womem) that these machines “tone” flabby thighs, they don’t actually apply enough resistance to burn many calories.? Because they don’t allow the legs to stabilize a load like squats or lunges, the abductor and adductor don’t build much strength or muscle.? Plus opening and closing your legs in a public gym is just asking for trouble.

Verdict:? Bad.? “If you want strong, athletic looking legs,” says Jason Ferruggia, an MF training advisor, “you need to squat, lunges and deadlift.”? Those simple movements will train the thighs’ inner and outer areas much more efficiently and without comprimising your manhood.

Men’s Fitness March 2008

Amazingly these machines are still in many fitness centers and gyms. It isn’t bad enough that women are still using these contraptions, but amazingly I also see men using these useless machines. Why? outside of shear laziness and ignorance, I haven’t a clue. The adductors and abductors are worked to a much higher degree by performing multi-joint lower leg exercises like the squat and it’s variations.

There is no such thing as a free lunch. Working legs properly, like anything that yields good results, takes effort. If you can talk while you’re performing a set, go home. Start taking your sets to the point at which you start breathing hard and feeling a deep burn in order to get the gains you want

Bending over to pick something up can be a very dangerous move if done with a rounded back. Most people in their lifetime will have an injury to the lower back. One way to help prevent such injuries is to do the good morning.

Performing the good morning is an excellent choice for strengthening and building the posterior chain, which includes the lower back, glutes and hamstrings. The glutes (butt) and the hamstrings are responsible for hip extension while the muscles of the lower back (erector spinea) are contracted statically.

Because of the large degree of hip flexion, the gluteus maximus and the hamstrings are utilized throughout the movement. The glutes work in unison with the hamstring to extend the hips in the concentric (raising) part of the movement. The hamstrings, located on the back of the upper thigh, become more involved as you begin to decrease the degree of hip flexion while raising the weight. The erector spinea, which run the length of your spine on both sides, are statically contracted throughout most of the movement, keeping the normal curvature of the spine. A static contraction of the rhomboids and the trapezius muscles help maintain the shoulders.

Extension of the body occurs when the upper body, torso and pelvis rotate up and back. The biggest mistake I see with this movement is allowing the back to ?round? and magnifying the kyphotic (upper back) curvature while de-emphasizing the lordotic (lower back) curvature. I need to add that a slight curve of the upper back will present no danger and will happen to most while using heavy weight, but if you look like a big question mark (?) while performing the exercise, that?s a different story.

The good morning