T raining for strength comes with plenty of benefits, which include slowing the process of muscle loss, improving bone structure and density, and getting better at maintaining your balance during everyday activities. You can either train with light weights and do a higher number of reps until you push your body close to its edge, or opt for heavyweights, which require that you concentrate a lot of effort in a smaller set of reps. In the second case, you will most probably need the assistance of a spotter to make sure you don’t hurt yourself or, if you are a bigger fan of working out on your own, you can lower the injury hazards considerably by finding and using a Smith machine for your needs, which will guarantee that the rod moves on the vertical only. Below, we will explain how this apparatus works and discuss how effective it is in muscle growth compared to the traditional weight lifting method.
You may have previously come across it without knowing what it is called, as this apparatus is present in almost any gym that sees itself as a professional business. The Smith machine looks a lot like a squat rack or power cage in the sense that, just like them, it is a heavy steel construction and allows you to use heavy weights with your workouts. The difference with the Smith cage is that the bar is integrated into it and travels on a preset roller track, so it can only progress on the vertical or follow a specific angle if the machine is built this way.
It is often used for training and not recommended to assess the real power of lifters since the results tend to be different than when using free weights, as was proven by this study and others. Some bodybuilders even consider it a cheat, as it makes users believe that they can lift more, but this is a subject we are going to discuss later in the article.
Workout |
No. of Reps |
Targeted Muscles |
---|---|---|
Bench Press Throw |
12-15 |
Chest |
Romanian Deadlifts |
6-15 |
Glutes, hamstrings |
Crunches |
8-12 |
Abs, obliques |
Seated Overhead Press |
8-12 |
|
Front Squats |
6-15 |
Quads |
Upright Rows |
10 |
Even if it is much disputed in the fitness community, this gym apparatus remains the first choice for many trainees who see in it a great way to obtain a sculpted body and amplify the strength in their arms and legs. Here are the profits that come with choosing the apparatus over free weights:
If it seems easier, it may mean that you are not being challenged enough. This is a shared conception among lifters that are not big fans of any weight machines, counting Smith cages, home gyms, and functional trainers, as they tend to focus on the potential downsides of this type of exercise:
The choice you make should be based on your final goal. For instance, if you are determined to train so you can lift weights and even enter competitions, you should avoid the machine or use it for strength training, combining it with weights. This is because it cannot stimulate the growth of a series of muscles that are extremely important for maintaining balance when exposed to pressure.
Free weights, as shown by this study, boost power and can produce a 43% higher muscle activation when doing squats than a machine can. Alternatively, if you are looking to get a good strength workout or you have suffered an injury that affected your balance for some time, the cage is a better choice. If used correctly, there is no risk of getting injured again, and you can gradually work towards your recovery. Beginners will also appreciate the support they receive and the fact that they can do more reps, according to this study.
A great path to choose is to combine the two options. Use the apparatus when you don’t have anyone around to assist you and keep practicing your free lifting with a spotter. This combination can prove the most effective, as you don’t have to take long breaks between your workouts to make sure you don’t expose yourself to any risks
Now the big question: is it really worth spending your money on a Smith machine, or you can do just as fine without it? Well, the Smith cage supporter community is pretty big, and we totally understand their point of view: this apparatus works like any other weight machine and can help you get bigger muscles, more force in your body, and augment your fitness level. Plus, it is less scary than lifting a barbell without any support and may even be a great motivator. Since you will be able to lift progressively more, do more reps, and see your body transforming, all without dealing with pauses caused by injuries, you will be more stimulated to give your best. Even if the bar moves on rails, this doesn’t mean that everybody can lift it, so you will still be looking pretty badass as you start adding more plates.