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2

The loading on a smith machine is completely different from a barbell squat. The barbell squat provided one has excellent technique is most definitely superior to a smith machine squat for several reasons. The smith machine prevents the stabilisers (especially the core) to engage thus resulting in a lower muscle recruitment than a barbell squat. This is ...


1

You say you have been doing your squats on a Smith Machine and are, rightfully, looking toward the free-weights as a better way to keep good form. The question then asks whether to stick with Smith Machine or "just" do your best with free-weights. My answer is: BOTH My personal approach in a very similar situation is that I do all but my very heaviest set ...


4

The point of barbell squats is to exercise your body through all the form that the Smith machine takes away from you. Yes, you will go back to 20kg at first. Yes, you need to stay there, not until your quads are ready for more, but until the rest of your body, including your core for stability, arms, hands, and overall sense of balance, are ready to work ...


2

In your situation, the solution is simple: Dismantle the Smith machine Look for another gym, three sets of five every workout In the meantime, hoist the weight to your shoulders with a straight-backed power clean: ...and then front squat the barbell for five reps. When you're done, lower the bar to the ground as carefully as possible. This way you can ...


0

Smith-machine in any way is not superior to barbell squat. You have alternatives though. Front Squats Zercher Squats Hack Squats Goblet Squats


5

If you haven't gotten a squat rack, back squats will be hard. Front squats are more doable, but still require cleaning the weight to your shoulders and will use less weight. However, in this case lower weight front squats will be much better for you than smith machine squats. Especially at this early stage. Front squats force you to have a more upright ...


0

You can't always do both high intensity and high volume for the same reason that you can't always work on getting better at everything: your body can only recover from so much. It's possible to combine the two, but you should be careful. There are programs that combine intensity and volume in the same session, notably 5/3/1 Boring But Big's programming of ...


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I've seen it stated before that strength training is primarily training your brain to more effectively control your muscles. If this is true, it stands to reason that doing high rep sets after your low rep sets shouldn't be a problem. (How could doing more sets undo/negate neuronal adaptations?) If anything, it may be useful to get that extra practice on ...


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simple answer: you can't. So you can of course substitute it for something else but the results probably won't be anything like the results you would get with squats. I haven't done Wendler myself yet but I'm pretty sure the program is basically written for the big 3.


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The right way to combine them is through training cycles. A 12 week strength cycle (texas, mad cow, etc) then maybe a deload week, then something on the volume side like German volume training. Those all have data in the form of results to support them. When you start mixing and matching based on your own theories you can be assured it won't be as effective ...


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I cannot know your motivation for finding research papers on this topic, but personally I do not find papers on these matters very informative or trusty. Simply because you cannot create a really objective control group. I am sure you can find some papers about linear progression, because it is the basis of all strength. It is generally known, that if ...


2

Please learn the difference between assistance work, accessory work, and rehab work. Cuban rotation is not a strength exercise, and therefore should not be done in order to improve strength. If you want shoulder strength, stick with strict presses. I don't remember seeing any Cuban rotations in Mark Rippetoe or Jim Wendler's work. You should start doing ...


2

Lunges seem to not get a lot of love, but they'd be a good candidate to consider in this case. You could either use dumbbells, hold barbell plates in your hands, or clean the bar up and drop it into squat/lunge position that way (via an overhead press as an intermediate step). I agree with Dave's answer as well about doing some front squats. All that ...


0

Clean the barbell once for each set of front squats. The squats will be submaximal, but that just means you'll have a chance to kick ass on the AMRAP set.



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