Squats

[gibferno]

Does anyone know the equivalence between machine squats and free weights. I have been using machine recently and can lift a lot more weight, naturally, but I wonder what that weight would equate to on free weights. It's a chain driven squat machine like this one.

http://www.beyondmoseying.com/legend...hine_3129s.jpg

[xlxBigSexyxlx]

They're too supportive. Because you have so much support, you use fewer muscle groups at the same time. This means you burn less calories and work the body in a less functional way.

They don't allow the body to work naturally. Because many machines work on a fixed path, there's not much room for working the body throughout different planes of motion

Free weights, with their extreme versatility are the ultimate tool for both structural and functional goals

The researchers suggested that the strength increase forthe Smith machine squat may be due to the reduced need for balance, thus allowing a focused effort on driving the bar straight up.

The fixed nature of the Smith machine doesn't call numerous stabilizer muscles into play. Over time, this can decrease strength and even increase the risk of injury.

Machines play their role in addition to free weights. But should never be the mainstay of a workout

[abbot138]

^^^What he said There is no equivalent free weight. The equivalent free weight would be whatever you can squat free weight. Long story short get off the machine, you may have to swallow your pride a bit on weight, but you will be amazed at not only how fast your legs grow, but how much it helps the rest of your body grow.

[gibferno]

They are definitely easier to do, but I don't have a partner to spot me. I don't want to hurt myself. I typically pyramid up in weight for 4 sets. All my former partners are quitters. haha

Do you think that less weight with barbell is better than more weight with machine?

[xlxBigSexyxlx]

They are definitely easier to do, but I don't have a partner to spot me. I don't want to hurt myself. I typically pyramid up in weight for 4 sets. All my former partners are quitters. haha

Do you think that less weight with barbell is better than more weight with machine?

Are there no safety bars on the squat rack?
I need no spotter. If I collapse, the safety bars catch the barbell.


And Yes... I would take less weight/perfect form over anything anyday.

[gibferno]

^^^What he said There is no equivalent free weight. The equivalent free weight would be whatever you can squat free weight. Long story short get off the machine, you may have to swallow your pride a bit on weight, but you will be amazed at not only how fast your legs grow, but how much it helps the rest of your body grow.

Noted, and thanks!! Pride is not a problem. In the hick-ass town I live in, there are never more than 3 people in the gym!! That's good sometimes and bad.

[gibferno]

Are there no safety bars on the squat rack?
I need no spotter. If I collapse, the safety bars catch the barbell.


And Yes... I would take less weight/perfect form over anything anyday.

My gym isn't very nice, and equipment is limited. It's the only gym in town. There's one of those racks with multiple racking positions that slopes down toward the lifter. Make sense? If I lose it, I have to fall forward or go to the ground. Not the best set up for lifting without a partner.

I'll just lower the weight for now and work on my form. My legs are big already, but lack definition. I need to cut them up. The inside of my thigh is the least defined portion.

[abbot138]

I hear ya, my gym is usually dead as well. But, yeah just start light get form down and work up, I never have a spotter for squats. It might limit my max, but im happy with a set of 8 at a descent weight and then a drop set for a max out, instead of doing a heavy set of 4. If your looking for definition, thats all about getting your body fat % down.

[xlxBigSexyxlx]

My gym isn't very nice, and equipment is limited. It's the only gym in town. There's one of those racks with multiple racking positions that slopes down toward the lifter. Make sense? If I lose it, I have to fall forward or go to the ground. Not the best set up for lifting without a partner.

I'll just lower the weight for now and work on my form. My legs are big already, but lack definition. I need to cut them up. The inside of my thigh is the least defined portion.

Thats similar to the one Im talking about. But mine has a spot for a couple safety bars at the bottom.
But yeah, just go until 1 or 2 reps before failure. Lower the weight, work on form. And just experiment with what you can do and what you can't do.


If you want, you can post some pics up in the members pic section. And people will help you out.

[xlxBigSexyxlx]

lol I wish my gym was dead

[gibferno]

Yeah, it's nice except on chest day. I use barbell and then move to dumbbell for the last set or two.

[gibferno]

I hear ya, my gym is usually dead as well. But, yeah just start light get form down and work up, I never have a spotter for squats. It might limit my max, but im happy with a set of 8 at a descent weight and then a drop set for a max out, instead of doing a heavy set of 4. If your looking for definition, thats all about getting your body fat % down.

I just changed my diet to try to get that bf% down some more. It's going pretty well thus far. I'm excited to see how much I lose after eating better for a few weeks.

[abbot138]

lol I wish my gym was dead

I'm telling ya you dont. It use to be nice, but try going in on a Friday afternoon after work, last place you wanna be is at the gym, and the place is just dead....No energy whatsoever, and Fergie just blasting away on the stereo. I HATE MY GYM!!!!!!!!!!!!!!!!!!!

[xlxBigSexyxlx]

I'm telling ya you dont. It use to be nice, but try going in on a Friday afternoon after work, last place you wanna be is at the gym, and the place is just dead....No energy whatsoever, and Fergie just blasting away on the stereo. I HATE MY GYM!!!!!!!!!!!!!!!!!!!

hahaha true true.

But when you have to basically wait in lines sometimes..ggggrrrr

But I never go at prime time anymore, I can't stand it

I just need a gym here at my house with the essentials...

[gibferno]

I have an old crossbow thing. Kinda like a bowflex. It sucks. I need some dumbbells and a curl bar and maybe a bench at my house.

[abbot138]

I know, its a give and take, thats why im still at this shiit hole. I cant decide which is worse. I dont even remember what its like to wait for a piece of equipment and that can definately mess up your whole routine.

[gibferno]

I've never had to wait for anything. The majority of people in my gym are there for the treadmill or the tanning bed. It's hard to find someone to strength train with. I've had 3 or 4 partners to quit on me.

[DarthJohnson]

As Bob Dole said when asked "Boxers or briefs", "Depends". Ahnold used to do sets of 16 with 465 pounds. The more squats you do, the more rapidly you burn off fat. Bigger muscle = more work. More rest, too. Short muscles like forearms and abs you can do every day.

I used to go to a born again gym. It pissed me off so bad that my workouts were just incredible.