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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... show more

Dean Turner

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112,621 views • 6 months ago •via X (Twitter)

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hard to argue barbell squats are superior to smith machine if the goal is hypertrophy. less systemic fatigue. easier to reach true failure safely. better quad isolation. throw in a wedge for deeper knee flexion and wait for your legs to explode.

hard to argue barbell squats are superior to smith machine if the goal is hypertrophy. less systemic fatigue. easier to reach true failure safely. better quad isolation. throw in a wedge for deeper knee flexion and wait for your legs to explode.

Cody Main

27,584 views • 28 days ago

Gym maturity is realizing you don’t have to Barbell Squat AT ALL You can just do a Hack Squat or a Pendulum Squat or a Smith Squat and get all the benefits while reducing injury risk and lowering fatigue cost

Gym maturity is realizing you don’t have to Barbell Squat AT ALL You can just do a Hack Squat or a Pendulum Squat or a Smith Squat and get all the benefits while reducing injury risk and lowering fatigue cost

Dean Turner

1,110,671 views • 6 months ago

Flat smith machine presses. Great movement this one when you set it up correctly. Nails the pecs, like a piston in full sync when you’re locked in. “JuSt bArBeLL bEnCH bRo” Look…barbell bench is a legit movement, I used it for years. I just get more out this movement now. No rules to your exercise selection choice when hypertrophy is your #1 goal.

Flat smith machine presses. Great movement this one when you set it up correctly. Nails the pecs, like a piston in full sync when you’re locked in. “JuSt bArBeLL bEnCH bRo” Look…barbell bench is a legit movement, I used it for years. I just get more out this movement now. No rules to your exercise selection choice when hypertrophy is your #1 goal.

Francis Melia

34,078 views • 6 months ago

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

THE BEST EXERCISE FOR SIX-PACK ABS!? The Barbell Ab Rollout is my favorite abdominal exercise for several reasons. * Comprehensive Core Training: Unlike some other exercises that only target specific abdominal muscles, the barbell ab rollout is a comprehensive exercise that engages the entire core. It targets not only the rectus abdominis (the “six-pack” muscle) but also the internal and external obliques, the transverse abdominis, and even the lower back muscles. * Customizable Intensity: You can easily adjust the difficulty of the exercise to match your fitness level. If you’re a beginner, you can start by rolling out a short distance. As you become stronger and more comfortable with the movement, you can increase the distance to make the exercise more challenging. Notice that I rollout so far that I touch the ground with my chest! * Requires Minimal Equipment: All you need is a barbell (or ab-wheel) and some space. * Provides a Full Body Workout: Even though it’s primarily an abdominal exercise, the ab rollout engages many other muscle groups as well. You’ll work your shoulders, chest, and arms to control the barbell, and your glutes and hamstrings to maintain stability.

Marc Lobliner - IFBB Pro

59,933 views • 3 years ago

Remember when I told you guys the best piece of equipment to perform Split Squats with is a Smith Machine? Yeah, well… I LIED The BEST piece of equipment to perform Split Squats with is actually a Rogers Squat Pro The setup and execution here is simply MASTERFUL

Remember when I told you guys the best piece of equipment to perform Split Squats with is a Smith Machine? Yeah, well… I LIED The BEST piece of equipment to perform Split Squats with is actually a Rogers Squat Pro The setup and execution here is simply MASTERFUL

Dean Turner

36,401 views • 5 months ago

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Quad training tips ⬇️ -Pendulum squats, hack squats, barbell squats, smith squats, leg presses are all great choices (pick things that allow you to nail the quads accurately) -Get as deep as you can, closer you can get hamstring to calf with no pain the better. -Don’t be scared to pause in that bottom position when quads are fully lengthened. -Heel elevation via squat shoes/wedge/plate etc for more knee flexion. -Use a comfortable stance for you (try shoulder width with toes pointed out and adjust from there) -Progress your lifts in that 5-20 rep range over time with legit form. -Embrace “the suck” of these sets…you’ll think you’re done and there’s likely another 1/2 reps in the tank. These are the money reps! Big quads are earned by brutally hard work!

Francis Melia

16,167 views • 6 months ago

How To Train Squats For Explosiveness 99% of athletes are not strongest in the deep portion of a squat. When you become stronger in the bottom 1/4 of the rep, you build so much more knee resilience against injury in any range higher than that position. We focus on controlling the eccentric part of the rep for 4 seconds down, and explode out from the bottom. The goal is to drive knees over toes, keep the chest up and out, & not allow the back to round. As you can see in the video, any can work this easier or tougher levels with just body weight or loaded barbell.

How To Train Squats For Explosiveness 99% of athletes are not strongest in the deep portion of a squat. When you become stronger in the bottom 1/4 of the rep, you build so much more knee resilience against injury in any range higher than that position. We focus on controlling the eccentric part of the rep for 4 seconds down, and explode out from the bottom. The goal is to drive knees over toes, keep the chest up and out, & not allow the back to round. As you can see in the video, any can work this easier or tougher levels with just body weight or loaded barbell.

Justin Mucci

22,408 views • 7 months ago

This exercise is approximately 300% more effective than Deadlifts All you have to do is… - Locate a Smith Machine - Wheel a 45° Extension base over to it - Play around with the placement so you know it’s lined up - Perform 2-3 sets of 5-10ish reps taken to failure or close

This exercise is approximately 300% more effective than Deadlifts All you have to do is… - Locate a Smith Machine - Wheel a 45° Extension base over to it - Play around with the placement so you know it’s lined up - Perform 2-3 sets of 5-10ish reps taken to failure or close

Dean Turner

176,676 views • 4 months ago

Justin from Everything Just Baked uses the ‘Show more, Show less’ feature to personalize his reels recommendations, and so can you... 1. Tap the 3 dot menu at the bottom right of a reel. 2. Tap ‘Show more’ to see more of what you like. 3. Tap ‘Show less’ to see less of what you don’t. It's that easy.

Justin from Everything Just Baked uses the ‘Show more, Show less’ feature to personalize his reels recommendations, and so can you... 1. Tap the 3 dot menu at the bottom right of a reel. 2. Tap ‘Show more’ to see more of what you like. 3. Tap ‘Show less’ to see less of what you don’t. It's that easy.

Facebook

437,529 views • 3 years ago

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

If you want to actually train your Chest as efficiently/effectively as possible instead of WASTING YOUR TIME…. I’d recommend doing something like this each week: Upper A - Incline (Clavicular Pecs) Machine Press x 2-3 Sets - Pec Fly Machine x 2-3 Sets Upper B (Performed 3-4 days after Upper A) - Flat/Seated (Sternal Pecs) Machine Press x 2-3 Sets - Seated Low to High Cable Flys x 2-3 Sets This will result in you doing somewhere between 8-12 sets of direct Chest work per week Low likelihood you need any more volume than that to improve your Chest mightily if following the notes below: 1) The ideal rep range to be using when performing the exercises mentioned is the 5ish to 10ish rep range — Choose a weight you can do for 5, 6, 7 reps @ 0-2 RIR…once you can do that weight for 8, 9, 10ish reps, increase the load by 5ish pounds 2) You should perform all reps of all the listed exercises with a controlled (but not overly slow) eccentric and an explosive (but still controlled) concentric 3) You should perform these exercises very early in your workout to ensure they are as efficient/effective as possible — If you perform them later on, you will not get as robust a growth stimulus from the sets because of the outstanding fatigue that will be present from the earlier sets/exercises in your workout Additional notes: - You may sub any of these exercises for comparable exercises due to preferences and/or equipment availability — Ex: Flat/Seated Machine Press subbed for Flat Smith Machine Bench Press or Flat Barbell Bench Press - I probably forgot something that I should’ve mentioned…if I think of it I’ll drop it in the post below

Dean Turner

40,996 views • 3 months ago

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

7 Reasons I Love Full Hex Squats! 1. Step-ups and split-squats on some sort of podium have already been go-tos for me for the past 15 years of knee rehab and coaching, and anyone can access these for free or dirt cheap. 2. Not everyone wants to jump into barbell squats. My parents maintain bodyweight. I advise young athletes to master one leg at a time first. Both user-friendly from this. 3. Sophomore year of high school I injured my neck from being pushed into heavy barbell squats. Full hex squat allows you to build some upper back first. 4. My best friend in high school broke his back while maxing out barbell squats. Spent the next year in a metal brace. When your legs can’t handle a full hex squat, you’re in a DEADLIFT, not a GOODMORNING. Deadlift has way easier leverage, so you’re way safer. 5. Hex squat isn’t as good for lower back building, but for me, my parents, and my teenage students, back extension is already my go-to to build lower back muscles at higher reps BEFORE worrying about max loads. (To be clear: 1-5 above are amazing PREP/HELPERS for barbell squats if you so desire!) 6. If a young person does want to see their peak strength, a regular hex deadlift is a very safe and accurate option. 7. The same hex is advantageous for forward and backward farmer’s walks to help your ankles and grip keep up with your new power! (These podiums won’t be good biz since they’re made in USA, small batches, but these are easy to mimic or copy. ETA 6 weeks to first batch for sale, for those interested.) Pre-assembled, fold-out-and-get-to-work back extension: Mobility Made Simple program and coaching:

KneeOverToesGuy

38,946 views • 4 months ago

There may be NOTHING more insane than using a piece of CARDIO equipment to “target” any muscle not named “the heart” The only way you will put even 1oz of muscle on your Glutes by using the StairMaster is if you’ve spent the last 8 weeks on bed rest To target a muscle….LIFT

There may be NOTHING more insane than using a piece of CARDIO equipment to “target” any muscle not named “the heart” The only way you will put even 1oz of muscle on your Glutes by using the StairMaster is if you’ve spent the last 8 weeks on bed rest To target a muscle….LIFT

Dean Turner

3,493,122 views • 8 months ago

Great advice from Tim Corbin: 1. "Learn to love your parents more, but depend on them less." 2. "Get off your phone as much as you can." 3. "You don't have to play baseball 12 months out of the year to become a better baseball player." Full interview:

Great advice from Tim Corbin: 1. "Learn to love your parents more, but depend on them less." 2. "Get off your phone as much as you can." 3. "You don't have to play baseball 12 months out of the year to become a better baseball player." Full interview:

Eric Cressey

607,636 views • 3 years ago

The most unfair thing in America right now is telling a generation of young people: “You get less so someone from another country can get more.” Less pay. Less housing. Less security. Less of a future. And you’re supposed to smile and call it progress. We’re done with that.

The most unfair thing in America right now is telling a generation of young people: “You get less so someone from another country can get more.” Less pay. Less housing. Less security. Less of a future. And you’re supposed to smile and call it progress. We’re done with that.

Andrew Ireland

123,799 views • 6 months ago

The Smith machine might be the most underrated hypertrophy tool in the gym. Not because it's magic. Because it kills the one thing capping your growth; The fear of failing a rep. No spotter. No balancing act. Just you, pushing a muscle to its limit. And the limit is where growth lives. Your stabilisers still fire but they're just no longer the bottleneck. So the target muscle gives out first. Exactly like you want.

The Smith machine might be the most underrated hypertrophy tool in the gym. Not because it's magic. Because it kills the one thing capping your growth; The fear of failing a rep. No spotter. No balancing act. Just you, pushing a muscle to its limit. And the limit is where growth lives. Your stabilisers still fire but they're just no longer the bottleneck. So the target muscle gives out first. Exactly like you want.

Luis M | Natural Physique Coach

54,488 views • 1 month ago

Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are an EXCELLENT option for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

Conventional Deadlifts do a so-so job at building the Spinal Erectors and the Glutes The stimulus they provide to other muscle groups such as the Hamstrings, Abs, Lats, Traps, etc. is not enough to actually produce meaningful growth in those areas This coupled with the biomechanics of the lift (technical demands and leverage) are ultimately what make it a pretty mediocre exercise choice in almost every context that isn’t “I want to get better at Deadlifting” If you’re hellbent on doing a free weight hip hinge…stick with an SLDL or RDL variation And if you’re willing to go totally against the pro Barbell propaganda: 45° Extensions are an EXCELLENT option for training the Hams/Glutes/Spinal Erectors in a very efficient/effective/safe manner

Dean Turner

42,874 views • 2 months ago

3. No phone calls longer than 1 min & texting exchanges of more than 6 texts: The more familiar she gets with your non-s*xual attention. The less s*xual tension you'll have with her & the more BS & flaky excuses you'll get as you try to sleep with her.

3. No phone calls longer than 1 min & texting exchanges of more than 6 texts: The more familiar she gets with your non-sxual attention. The less sxual tension you'll have with her & the more BS & flaky excuses you'll get as you try to sleep with her.

Masculine Beast

56,775 views • 8 months ago

It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):

It’s the result of those retarded bodybuilding programs built around 4 sets per exercise and 10 exercises per session. If intensity is high enough, you can’t reproduce the same performance on the next set. Real effort drops your output fast. If you can keep repeating the same numbers, you’re still far from failure, which is what actually triggers muscle growth. That’s why workouts rarely need to last more than ~45 minutes when intensity is real. I learned this the hard way. I trained 10+ years, often 2 hours a day, 6x a week, thinking I was hitting failure. Then I trained with a powerlifter friend (former French bench press champion and European vice-champion) and it hurt my ego, I was actually about 6 reps away from true failure ! Strength training isn’t endurance cardio (running, cycling, etc.) where more time means more stimulus. Muscle growth comes from high mechanical tension and recruiting high-threshold motor units, which happens as you approach failure. A few very hard sets often produce more stimulus than many low-effort ones. I explain how to design an efficient workout in detail in this free guide (Chapter 4):

Jamal Dinkoui

68,585 views • 4 months ago

Stephen A. Smith says Carmelo Anthony did NOT get a jury of his peers. Stephen A. Smith: “He said, ‘Put your hands on me and see what’s going to happen.’” Stephen A. Smith: “He told you what he was going to do before he did it.” Stephen A. Smith: “Then he ended up doing it.” Stephen A. Smith: “As far as I’m concerned, it wasn’t a jury of his peers because there was nobody Black on the jury.” Stephen A. Smith: “I think it would be nice if you’re going to call it a jury of your peers that it needs to be some people up there that look a little bit like you.”

Stephen A. Smith says Carmelo Anthony did NOT get a jury of his peers. Stephen A. Smith: “He said, ‘Put your hands on me and see what’s going to happen.’” Stephen A. Smith: “He told you what he was going to do before he did it.” Stephen A. Smith: “Then he ended up doing it.” Stephen A. Smith: “As far as I’m concerned, it wasn’t a jury of his peers because there was nobody Black on the jury.” Stephen A. Smith: “I think it would be nice if you’re going to call it a jury of your peers that it needs to be some people up there that look a little bit like you.”

‏ً

462,609 views • 1 month ago

"How as a regulator do you say, Ok you can give this product to people even though; 1. You don't know the dose you are giving to people 2. You don't know where it is going in the body 3. You don't know that you are producing the target antigen you want to produce and not off target antigens as well. As a future platform (mRNA platform), there is going to need to be 2 or 3 more Nobel Prize winning advances before this is ready for prime time." Dr Jay Bhattacharya. Jay Bhattacharya

"How as a regulator do you say, Ok you can give this product to people even though; 1. You don't know the dose you are giving to people 2. You don't know where it is going in the body 3. You don't know that you are producing the target antigen you want to produce and not off target antigens as well. As a future platform (mRNA platform), there is going to need to be 2 or 3 more Nobel Prize winning advances before this is ready for prime time." Dr Jay Bhattacharya. Jay Bhattacharya

RefugeOfSinners (ROS)

109,435 views • 1 year ago