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The smith machine upgrades virtually every barbell hypertrophy exercise.⠀ ⠀ - More stability (it's fixed)⠀ - Higher motor recruitment (due to reduced need to stabilise)⠀ - Targets the target muscle (which is often the reason you're doing the exercise)⠀ - Doesn't delete stabilisers (they are still being used, just... show more

Sama Hoole

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188,805 Aufrufe • vor 6 Monaten •via X (Twitter)

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The Smith machine is the single best piece of equipment in any gym for hypertrophy. Fixed bar path = zero energy wasted on stabilisation Can go to failure safely = maximum growth stimulus Easy to setup and use = Less faff, more time saved But it's hated because: - It makes the exercise "easier" (that's the point) - "Not functional" (what is functional?) - "Neglects stabilisers" (I'm not trying to grow invisible muscles) - Violates the "free weights or nothing" orthodoxy (made up by people who never grew) Every serious bodybuilder uses Smith machine for something. You should too.

The Smith machine is the single best piece of equipment in any gym for hypertrophy. Fixed bar path = zero energy wasted on stabilisation Can go to failure safely = maximum growth stimulus Easy to setup and use = Less faff, more time saved But it's hated because: - It makes the exercise "easier" (that's the point) - "Not functional" (what is functional?) - "Neglects stabilisers" (I'm not trying to grow invisible muscles) - Violates the "free weights or nothing" orthodoxy (made up by people who never grew) Every serious bodybuilder uses Smith machine for something. You should too.

Sama Hoole

157,610 Aufrufe • vor 6 Monaten

If you're still doing shoulder presses with dumbbells, it's time to level up to a machine instead. The instability of dumbbells is leaving gains on the table. Machines need less co-ordination. That's a great thing if your goal is hypertrophy. Because that means more tension can go towards activating the shoulders.

If you're still doing shoulder presses with dumbbells, it's time to level up to a machine instead. The instability of dumbbells is leaving gains on the table. Machines need less co-ordination. That's a great thing if your goal is hypertrophy. Because that means more tension can go towards activating the shoulders.

Sama Hoole

39,115 Aufrufe • vor 4 Monaten

$This Flat Chest Press Machine will help you build a MASSIVE Chest in a fraction of the time a Barbell Bench Press will Much lower injury/death risk is a nice added bonus as well NO-BRAINER EXERCISE SWAP$

This Flat Chest Press Machine will help you build a MASSIVE Chest in a fraction of the time a Barbell Bench Press will Much lower injury/death risk is a nice added bonus as well NO-BRAINER EXERCISE SWAP

Dean Turner

994,930 Aufrufe • vor 10 Tagen

Every man lives two lives.⠀ ⠀ The second begins the day he realises that two sets of six builds more muscle than four sets of twelve, in half the time, with a quarter of the recovery cost.⠀ ⠀ Because the only thing that produces hypertrophy is high-quality reps performed in close proximity to failure. Specifically, the final five.⠀ ⠀ Heavy loads are simply the easier vehicle for getting there.⠀ ⠀ There's less afferent feedback, less lactic burn, less screaming from the metabolites telling you to stop before the working fibres have actually been challenged.⠀ ⠀ There's more focus and more quality control, because each set lasts twenty seconds rather than forty to sixty, and the nervous system can stay sharp across all of it.⠀ ⠀ There's more strength carryover, because the loads are heavy enough to demand explosive intent on every single rep.⠀ ⠀ And there's less fatigue, so the growth stimulus survives intact across the exercise, the session, and the week.⠀ ⠀ It becomes a straightforward decision once you:⠀ ⠀ - Accept there is only one true driver of hypertrophy⠀ - Understand that more is not better⠀ - Accept that better is better

Every man lives two lives.⠀ ⠀ The second begins the day he realises that two sets of six builds more muscle than four sets of twelve, in half the time, with a quarter of the recovery cost.⠀ ⠀ Because the only thing that produces hypertrophy is high-quality reps performed in close proximity to failure. Specifically, the final five.⠀ ⠀ Heavy loads are simply the easier vehicle for getting there.⠀ ⠀ There's less afferent feedback, less lactic burn, less screaming from the metabolites telling you to stop before the working fibres have actually been challenged.⠀ ⠀ There's more focus and more quality control, because each set lasts twenty seconds rather than forty to sixty, and the nervous system can stay sharp across all of it.⠀ ⠀ There's more strength carryover, because the loads are heavy enough to demand explosive intent on every single rep.⠀ ⠀ And there's less fatigue, so the growth stimulus survives intact across the exercise, the session, and the week.⠀ ⠀ It becomes a straightforward decision once you:⠀ ⠀ - Accept there is only one true driver of hypertrophy⠀ - Understand that more is not better⠀ - Accept that better is better

Sama Hoole

295,453 Aufrufe • vor 1 Monat

If you need to drive 30 miles to use this Chest Press Machine instead of doing a Flat Barbell Bench Press… …drive the 30 miles

If you need to drive 30 miles to use this Chest Press Machine instead of doing a Flat Barbell Bench Press… …drive the 30 miles

Dean Turner

3,016,751 Aufrufe • vor 6 Monaten

Every man lives two lives.⠀ ⠀ The second begins when he realises that 2 sets of 6 reps builds more muscle than 4 sets of 12, while taking half the time and causing a quarter of the fatigue.⠀ ⠀ Because the only thing that causes growth is getting quality reps in close proximity to failure.⠀ ⠀ Heavy loads are the easier vehicle for achieving that.⠀ ⠀ There's less afferent feedback like lactic acid that could stop you before reaching true failure.⠀ ⠀ There's more focus and quality control because your sets are taking 20 seconds rather than 40-60.⠀ ⠀ There's more strength gains, because the loads are heavy enough to test your ability to move a weight explosively.⠀ ⠀ And there's less fatigue, so you're maintaining the growth stimulus across the exercise and session.⠀ ⠀ It's an easy choice to make, as long as you:⠀ ⠀ - Know that there is only one driver of hypertrophy⠀ - Understand that more isn't better⠀ - Accept that better is better

Every man lives two lives.⠀ ⠀ The second begins when he realises that 2 sets of 6 reps builds more muscle than 4 sets of 12, while taking half the time and causing a quarter of the fatigue.⠀ ⠀ Because the only thing that causes growth is getting quality reps in close proximity to failure.⠀ ⠀ Heavy loads are the easier vehicle for achieving that.⠀ ⠀ There's less afferent feedback like lactic acid that could stop you before reaching true failure.⠀ ⠀ There's more focus and quality control because your sets are taking 20 seconds rather than 40-60.⠀ ⠀ There's more strength gains, because the loads are heavy enough to test your ability to move a weight explosively.⠀ ⠀ And there's less fatigue, so you're maintaining the growth stimulus across the exercise and session.⠀ ⠀ It's an easy choice to make, as long as you:⠀ ⠀ - Know that there is only one driver of hypertrophy⠀ - Understand that more isn't better⠀ - Accept that better is better

Sama Hoole

449,569 Aufrufe • vor 5 Monaten

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

8-12 reps per set is for hypertrophy That’s the pump fake everyone feel for. Shame on the “industry” The primary driver of hypertrophy is mechanical tension. They say the reps near failure matter most, but they never say why. Reps near failure matter most because they recruit your bigger stronger type II muscle fibers which is needed for hypertrophy In a set of 8-12, towards the end, your smaller weaker type I fibers start to fatigue forcing your body to recruit those type II fibers What they don’t tell you is you can optimize both mechanical tension and motor recruitment simply by lifting heavier weights for less reps per set. Adding weight you start the set near failure and recruit those type II fibers from the first rep. You avoid the junk volume 3x10 is not 3x10. It’s 30 reps. 10x3 is also 30 reps. Except you’re using MUCH more weight and most if not all reps are near failure. Oh and by the way, the nature of lifting heavier weights you also get much stronger than only doing 3x10. You say the studies show that you high and low rep ranges produce “similar” hypertrophy??? No, those studies are very misleading

Official Strength Debates

52,398 Aufrufe • vor 1 Monat

one knot is bigger, more symmetrical. the other knot is smaller, less symmetrical. which looks better to you? IG justin__kwan

one knot is bigger, more symmetrical. the other knot is smaller, less symmetrical. which looks better to you? IG justin__kwan

derek guy

1,993,425 Aufrufe • vor 11 Monaten

OWLMAXXING for the Neck One of the most Underrated muscle groups to train: the neck supports the brain, and being strong in it means less neck pain, better athletic movement, and a thicker neck enhancing aesthetics. I like to OWLMAXX with this simple dumbbell rotation exercise done on both sides of the head, the front of the head, and the back of the head as well. The aim of the game is to take the neck through extended ranges of motion in a controlled manner with added weight. You can also use a small weight plate if you're just starting with this exercise, or just the weight of the head itself hanging off the bench is a great place to start.

OWLMAXXING for the Neck One of the most Underrated muscle groups to train: the neck supports the brain, and being strong in it means less neck pain, better athletic movement, and a thicker neck enhancing aesthetics. I like to OWLMAXX with this simple dumbbell rotation exercise done on both sides of the head, the front of the head, and the back of the head as well. The aim of the game is to take the neck through extended ranges of motion in a controlled manner with added weight. You can also use a small weight plate if you're just starting with this exercise, or just the weight of the head itself hanging off the bench is a great place to start.

⚡️🌞 Sol Brah 🌞🐬

63,033 Aufrufe • vor 13 Tagen

Fitness twitter is filled with retards Risk reward bros - idiots that don’t understand that the very movements they deem risky are the ones that have the most profound impacts on long term health, durability, and injury prevention Hypertrophy bros - idiots that can’t comprehend that being stronger is never a detrimental life characteristic. You will never do a task and be like: “damn, wish I was weaker” Strength specialists - this niche barely exists in any meaningful sense, like they are the ones that think you need to train near failure all the time but also refuse to use the barbell which is the only objective strength measure… then they think they are hypertrophy experts and really just learned about the effective reps model and thought it was the holy bible or Quran Want a good coach? Hire someone that understands nuance Here’s 3 reps of force development bench… stuff that your coach doesn’t think does anything… followed by 315 for 20 reps… Suck my dick

Fitness twitter is filled with retards Risk reward bros - idiots that don’t understand that the very movements they deem risky are the ones that have the most profound impacts on long term health, durability, and injury prevention Hypertrophy bros - idiots that can’t comprehend that being stronger is never a detrimental life characteristic. You will never do a task and be like: “damn, wish I was weaker” Strength specialists - this niche barely exists in any meaningful sense, like they are the ones that think you need to train near failure all the time but also refuse to use the barbell which is the only objective strength measure… then they think they are hypertrophy experts and really just learned about the effective reps model and thought it was the holy bible or Quran Want a good coach? Hire someone that understands nuance Here’s 3 reps of force development bench… stuff that your coach doesn’t think does anything… followed by 315 for 20 reps… Suck my dick

JackedBasedMgr

14,972 Aufrufe • vor 9 Tagen

If the only Incline Chest Press Machine you’ve got available to you is the one you see in Video 1…. You are FAR BETTER OFF using a Smith Machine to do your Incline Pressing If you do end up electing to use the Smith, execute just like Video 2 shows

If the only Incline Chest Press Machine you’ve got available to you is the one you see in Video 1…. You are FAR BETTER OFF using a Smith Machine to do your Incline Pressing If you do end up electing to use the Smith, execute just like Video 2 shows

Dean Turner

281,131 Aufrufe • vor 6 Monaten

Gym maturity is realizing you don’t have to Flat Barbell Bench Press AT ALL You can just do a well-built Chest Press Machine & get all the benefits while reducing injury risk and lowering fatigue cost

Gym maturity is realizing you don’t have to Flat Barbell Bench Press AT ALL You can just do a well-built Chest Press Machine & get all the benefits while reducing injury risk and lowering fatigue cost

Dean Turner

168,750 Aufrufe • vor 3 Monaten

If you have a double chin, try out these 5 exercises! A double chin commonly forms due to loose skin and weakened fascia, the connective tissue beneath the skin that supports the muscles. As we age, the muscles and fascia in the neck are used less frequently, which can cause them to weaken and sag over time. Each of these exercises targets a different layer of fascia and muscle to help stretch, strengthen, and tone the neck area. Perform each exercise for 30 seconds consistently to see noticeable improvements.

If you have a double chin, try out these 5 exercises! A double chin commonly forms due to loose skin and weakened fascia, the connective tissue beneath the skin that supports the muscles. As we age, the muscles and fascia in the neck are used less frequently, which can cause them to weaken and sag over time. Each of these exercises targets a different layer of fascia and muscle to help stretch, strengthen, and tone the neck area. Perform each exercise for 30 seconds consistently to see noticeable improvements.

Dr. Eric Berg DC

121,581 Aufrufe • vor 3 Monaten

The term “mind-muscle connection” has killed 10x the gains it ever helped make Less focus on FEEEEEL More focus on - Choosing the right exercise - Setting up for the exercise properly - Executing with proper technique If you do that, muscle activation will take care of itself

The term “mind-muscle connection” has killed 10x the gains it ever helped make Less focus on FEEEEEL More focus on - Choosing the right exercise - Setting up for the exercise properly - Executing with proper technique If you do that, muscle activation will take care of itself

Dean Turner

74,131 Aufrufe • vor 5 Monaten

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Normalise RDL as a main movement. The Romanian Deadlift (RDL) or Heavy Barbell Hip Hinge is a powerhouse exercise that has gained a lot of popularity among strength and conditioning coaches, powerlifters, and bodybuilders alike. This movement is often called an “athlete maker" in my mind due to its ability to build strength, muscle mass, and athleticism in both men and women. One of the primary reasons why the RDL is so effective for athletes is because it is triphasic, for the uninitiated meaning it involves three distinct phases of muscle action: eccentric, isometric, and concentric. During the eccentric phase, the lifter is lowering the weight, which creates tension and stress on the muscles, leading to greater muscle damage and adaptation. The isometric phase occurs when the lifter pauses at the bottom of the lift, holding the weight in a static position, which increases the time under tension and helps to build strength and stability. Finally, during the concentric phase, the lifter raises the weight, activating the muscles in a way that promotes greater hypertrophy. Compared to a traditional deadlift off the floor, the RDL places a greater emphasis on the posterior chain, specifically the proximal hamstring, glutes, and erector spinae muscles. The lift also engages the distal hamstring muscles in a nearly fully extended position, promoting greater muscle activation and strengthening. The RDL is an excellent way to develop strength and hypertrophy in these muscle groups, leading to improved overall athletic performance, including greater power, speed, and explosiveness. Given the numerous benefits of the RDL, it should be a main movement in any training program that aims to improve strength, muscle mass, and overall athletic performance. Incorporating heavy barbell hip hinge movements, such as the RDL, into your training regimen can help to promote better posture, improved mobility, and greater overall strength and athleticism. So, whether you are a powerlifter, bodybuilder, or athlete, consider adding the RDL to your training program to take your strength and athleticism to the next level.

Coach Wayland | Performance Expert | Craftsman

227,973 Aufrufe • vor 3 Jahren

The Arctic is warming 4 to 7 times more than the rest of the world. The Antarctic ice shelf melt rates are 20% to 40% higher than predicted. We need more climate ambition, not less. There is no time to waste. #ActOnClimate #climate #energy #renewables

The Arctic is warming 4 to 7 times more than the rest of the world. The Antarctic ice shelf melt rates are 20% to 40% higher than predicted. We need more climate ambition, not less. There is no time to waste. #ActOnClimate #climate #energy #renewables

Mike Hudema

163,820 Aufrufe • vor 3 Jahren

According to the latest census data, London is now less than 37% native White British. Whenever they say ‘more diversity’, they just mean less white people. This is what the politicians want for the whole UK…

According to the latest census data, London is now less than 37% native White British. Whenever they say ‘more diversity’, they just mean less white people. This is what the politicians want for the whole UK…

Britain First

408,865 Aufrufe • vor 3 Jahren

tfw the boys are flexing their 315s, but you can't join because the barbell bench is a suboptimal way to build the chest.

tfw the boys are flexing their 315s, but you can't join because the barbell bench is a suboptimal way to build the chest.

Sama Hoole

25,814 Aufrufe • vor 3 Monaten

Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Incline Smith Machine Press Tips: 1) Set the bench to roughly 15-30°….steeper angles generally increase front delt involvement and reduce pec involvement 2) Position yourself so the bar tracks toward the upper chest / lower clavicle region at the bottom of each rep 3) Retract and depress the shoulder blades (“chest up, shoulders down and back”) before unracking to set your base but allow scapula to move freely during the set 4) Keep feet planted firmly on the floor and maintain a stable base 5) Lower the bar under control until you come into contact with your chest (if you cannot do this without pain, just shy of chest is fine) 6) Allow the elbows to travel roughly 45-60° away from the torso…neither excessively tucked nor excessively flared 7) Keep wrists stacked directly over elbows throughout the rep 8) Avoid excessively bouncing the bar off the chest or relaxing at the bottom position 9) Use a grip width that allows the forearms to remain approximately vertical from the front view near the bottom of the rep 10) Full lockout is optional for hypertrophy…stopping just short of lockout can sometimes help maintain continuous tension 11) Control the eccentric and perform the concentric with intent and aggression while maintaining technique 12) If shoulder discomfort occurs, experiment with: - A lower incline angle - A slightly narrower grip - Bringing the touch point slightly lower on the chest - Reduced ROM The Smith machine’s fixed bar path will improve stability and allow greater focus on loading the target musculature close to failure safely….making it a strong hypertrophy option As always, ensure progressive overload is occurring on a regular basis!

Dean Turner

42,598 Aufrufe • vor 5 Tagen

Red flags that someone doesn't understand hypertrophy: "You need to feel the burn" "It's not about the weight. It's about the mind-muscle connection" "Pump equals growth" "Rest 60 seconds max" "You don't need to track your lifts" "Add more sets if you're not growing" "Train abs daily" Run. Fast.

Red flags that someone doesn't understand hypertrophy: "You need to feel the burn" "It's not about the weight. It's about the mind-muscle connection" "Pump equals growth" "Rest 60 seconds max" "You don't need to track your lifts" "Add more sets if you're not growing" "Train abs daily" Run. Fast.

Sama Hoole

124,042 Aufrufe • vor 6 Monaten