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> >1) I have been regularly doing Smith squats in my routine with good results. The use of the Smith machine enables me to work safely, using good form and without a spotter. I stress good, deep technique. However, I know that some guys oppose Smith squats. Can anybody tell me why ? I would like to hear any opinions on Smith squats.
I have a silly question - how can one do a powerlifting routine (alluded to in part of the message which I have snipped) w/o doing free-weight squats? Isn't there something inherently wrong with that? =]
Here's how Lyle (lylemcd@onr.com) responds to the original question:
> Let's see 1. It's a totally non-functional movement for one. I like to train my clients to have functional strength, not just isolated gym strength.2. The smith machine takes the low back out of the equations during squats. Which means that as soon as you go to pick something off the floor (which is a squat at it's most basic), you risk lowback injury because you haven't strengthened it in a functional patter.
These two points are extremely important, IMO. Functionality and stability should be top priorities in any good routine, especially if you believe the goal of strength training is primarily injury reduction. Here's a question - what's the point of doing a pure strength (ie powerlifting) routine if it's limited to the confines of an already-stabilized machine?
In some cases, I see no reason not to use a machine if such is your preference (particularly WRT isolated bicep/tricep work or pullovers, and to a lesser extent rows, pushdowns, hamstring work, etc). In others, such as the bench or military press, or the squat, the work of stabilizers is key to the real-world effectiveness of the movement.
There's an audio interview with Paul Chek on the MM web page which may be helpful with these concerns:
http://www.musclemedia.com/audio/audio_main.html
> If you want to squat without a spotter, get thee into a power rack and set the safety pins just below your bottom position. IF you get stuck, you just squat a bit further and dump the bar. I've been squatting without a spotter for years in a power rack with no injuries.
This is what I do as well.
> 3. Low intensity (below 70% of maximum heart rate). Too high an intensity of aerobics (close to somethign called the lactate threshold which I really don't want to get into because I've had to define it on 2 other lists this week) will recruit Type II muscle fibers, telling them to become 'more aerobic'. And they will shrink
Here's what Lyle wrote about the lactate threshold on the lowcarb-training mailing list (merged and snipped by me):
> > Please define 'lactate threshold'.
> The breakdown of glycogen in the muscles produces a substance called lactic acid (aka lactate). As exercise intensity increases, more and more lactic acid is produced. At some point, more lactic acid is produced than can be removed by the body and lactic acid increases in the blood. Lactic acid causes the burning sensation during exercise and shuts down muscular contraction. Lactate threshold is essentially the point above which lactic acid levels start to climb. At lactate threshold or below you can maintain exercise for quite some time although it's painful as hell.
[...]
> In the body, we have to deal with the lactic acid rate of appearance (Ra), > and rate of clearance (Rc)
> Below lactate threshold: Rc > Ra (the body can clear lactic acid faster than it can be produced)
> At lactate threshold: Rc = Ra (the body is clearing it just as fast as it shows up)
> Above lactate threshold: Ra > Rc (the body is making more than it can clear, end result is that > lactic acid builds up, causes pain, and shuts down the muscles).
> The simplest way to determine lactate threshold is to gradually increase aerobic exercise intensity (increase every 3' to allow heart rate and lactic acid levels to stabilize). When you get a burning in the muscles being worked, you're more or less at your lactate threshold.
-- "Assuredly all men are vain in whom there is no knowledge of God..." -St Augustine
Adam Fahy: afahy@oitunix.oit.umass.edu http://www-unix.oit.umass.edu/~afahy/
Hi folks,
Did I say Power = Total weight/Total time when I meant to say Intensity = Inroad /Time. I am a naughty boy and for this I will perform one exercise right down to eccentric failure (OH THE PAIN!!, sorry about that, I'm back again). My problem is this, we all differ according to muscle fibre distribution. Now what I would like to know is this, is it better to increase time of contraction which will increase inroad but will/ may decrease intensity? Is it something like this where 1 rep x max or 1000 x 500g prove to be both not optimal. I think that Little and Sisco for all of their failures were on to something when they said that there is a combination of reps and weight that will generate the optimum stimulus. This is read as force and time to give optimum stimulus. Does anyone know how to go about doing this using some nifty formula etc. rather than have me do some actual work and try it out? Does someone know of anything better? Patience is a virtue that I can't wait to acquire.
Cya Teri PS Thanks to those who responded to my last question.