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All rules broken again. 20 reps instead of 4–6. Smith instead of barbell. Quad-oriented narrow-stance Smith Machine Squat. Go all the way down Let your calves kiss your hammies, Mini pause, then explode back up.

Bartek Ka

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37,805 Aufrufe • vor 9 Monaten •via X (Twitter)

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The 5 most overrated exercises in the history of mankind: - Barbell Squat - Barbell Bench Press - Conventional Deadlift - Bent Over Barbell Row - Standing Military Press Replace with…. - Pendulum/Hack/Smith/Belt Squat - Seated or Flat Machine Press/Flat Smith Press - 45° Extension/SLDL/RDL - Literally ANY Chest Supported Row - Seated Machine OHP/Seated Smith OHP Thank me in 6-12 months when you’re making more gains than ever before, your body feels better than ever before, and you’re more FUNCTIONAL/mobile than ever before

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General list of exercises broken down by muscle group: Chest 1. Flat Press (Machine/Cable/Smith/Barbell/Dumbbell) 2. Incline Press (Machine/Cable/Smith/Barbell/Dumbbell) 3. Fly (Machine/Cable) — TOTALLY OPTIONAL Lats 1. Wide Grip Lat Pull-Down (Machine/Cable) 2. Single Arm Lat Pull-Down/Row (Machine/Cable) 3. Wide Grip Pull-Ups (Assisted/Bodyweight/Weighted) Mid-Upper Back 1. Chest Supported Row w/ Elbows Tucked (Machine/Cable/Dumbbell) 2. Chest Supported Row w/ Elbows Flared (Machine/Cable/Dumbbell) Shoulders 1. Seated OHP (Machine/Cable/Smith/Barbell/Dumbbell) 2. Lateral Raises (Cable/Machine/Dumbbells) 3. Rear Delt Flys/Crossover (Machine/Cable) Biceps 1. Seated Dumbbell Curls (Supinated or Hammer) 2. Preacher Curls (Machine/Cable) 3. BTB Cable Curls Triceps 1. Dips (Machine/Assisted/Bodyweight/Weighted) 2. Tricep Push-Downs (Cable/Banded) 3. Overhead Extensions (Machine/Cable/Dumbbell/Banded) 4. Banded Smith JM Press Traps 1. Kelso Shrugs (Machine/Smith/Dumbbell) 2. Vertical Shrugs (Machine/Smith/Barbell) Quads 1. Squats (Pendulum/Hack/Smith/Heels Elevated Belt or SSB or Barbell) 2. Leg Extensions 3. Leg Press (Feet Low On Platform) Hamstrings 1. Seated Leg Curls (Prone = fine but not preferred) 2. 45° Extensions 3. SLDLs (Machine/Trap Bar/Barbell/Dumbbells) Adductors 1. Adduction Machine Glutes 1. Glute Bridges (Machine/Smith/Barbell) 2. 45° Extensions 3. RDLs (Machine/Trap Bar/Barbell/Dumbbells) 4. Leg Press (Feet High On Platform) 5. Abductions/Kickbacks (Machine/Cable) Calves 1. Calf Press On Leg Press 2. Donkey Calf Raises (Machine/Partner) 3. Standing Calf Raises (Machine/Smith) 4. Seated Calf Raises (Machine/Smith) Abs 1. Ab Crunch Machine 2. Weighted Decline Sit Ups/Crunches 3. Cable Crunches 4. Reverse Crunches (Machine) Obliques 1. Machine Oblique Crunches 2. Machine Torso Twists

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Smith Machine Squats >>> Barbell Squats With Smith, you get: 1) Reduced internal stability demands Less co-contraction = more output from target muscle(s) 2) Reduced coordination demands so your CNS can disburse a higher percent of the motor command to the PRIME MOVERS Again, the target muscle(s) receive a more robust stimulus as a result of this 3) More safety Smith enables you to train to failure with less risk Unless you’re training specifically to improve your Barbell Squat, you just like Barbell Squatting (and will give more effort as a result), or you’re lacking equipment…Smith is CLEARLY the better option

Smith Machine Squats >>> Barbell Squats With Smith, you get: 1) Reduced internal stability demands Less co-contraction = more output from target muscle(s) 2) Reduced coordination demands so your CNS can disburse a higher percent of the motor command to the PRIME MOVERS Again, the target muscle(s) receive a more robust stimulus as a result of this 3) More safety Smith enables you to train to failure with less risk Unless you’re training specifically to improve your Barbell Squat, you just like Barbell Squatting (and will give more effort as a result), or you’re lacking equipment…Smith is CLEARLY the better option

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