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[Srsly]

Smith machines get a lot of unnecessary hate. For me, they're actually the best way to isolate the load onto my quads. When using a smith machine, I don't have to worry about stabilization so I can focus on blasting my quads. I still do regular barbell squats, but squatting on the smith machine is still a very useful adjunct exercise.

If you don't have a squat rack or some way of safely doing barbell squats, then using a smith machine is still good. You'll still target the largest group of muscles in your body and reap the benefits of elevated testosterone.

 

[Draft]

The leg press is better than Smith Machine squats, especially for... blasting the quads.

 

[IceCold]

Smith machines get a lot of unnecessary hate. For me, they're actually the best way to isolate the load onto my quads. When using a smith machine, I don't have to worry about stabilization so I can focus on blasting my quads. I still do regular barbell squats, but squatting on the smith machine is still a very useful adjunct exercise.

If you don't have a squat rack or some way of safely doing barbell squats, then using a smith machine is still good. You'll still target the largest group of muscles in your body and reap the benefits of elevated testosterone.

Squatting with a smith machine is similar to using the leg press machine. It's not bad, but doing squats with an squat rack is much better. It's a compound exercise after all, and nothing will hit as many muscles as doing squats (and dead lifts I guess). I'm lucky that I got to a gym that has at least 5 squat racks, 5 smith machines and a dozen of leg press machines and squat machines at different angles. Feels good to have so many choices.

 

[Srsly]

The leg press is better than Smith Machine squats, especially for... blasting the quads.

It could be for some people, but not in my case

 

[balddemon]

So what about squatting with a smith machine, then doing the hip ad/abductor machines? Obviously that's not all I would do, but would that be closer to what a good squat works?

 

[Bealost]

Smith machines get a lot of unnecessary hate. For me, they're actually the best way to isolate the load onto my quads. When using a smith machine, I don't have to worry about stabilization so I can focus on blasting my quads. I still do regular barbell squats, but squatting on the smith machine is still a very useful adjunct exercise.

Unless you are specifically trying to train your quads (which someone whos starting ss shouldn't be) you should be trying to strengthen your posterior chain (hams, glutes etc) when doing squats.

If you can't do heavy barbell squats for lack of equipment than I would suggest substituting goblet squats and eventually one leg weighted squats.

I'd do goblet squats with a dumbbell until you are using the heaviest dumbbell they have at your gym. And then start learning to do pistols.

 

[X-Frame]

I'll always think that single-leg training is a far better option for those with only Smith Machine's available.

A Bulgarian (Rear-Foot Elevated) Split-Squat is being used to replace traditional back squats in a lot of strength training gyms.

Though full disclosure I am not training to be a bodybuilder, but rather like an athlete.

 

[Ydahs]

i think you'd be much better off having a system in place, rather than something so infrequent (regardless of how often you leave the game room to do whatever)

I think so too. I woke up today with a pretty sore upper back! Also my right forearm hurts too with I found odd. It might be because it's a lot weaker than my left from post surgery a few years back.

Will probably do two sets of chin ups in the morning and pull ups at night and see how that goes.

 

[Kerrinck]

Thanks for the suggestions.
I will try the goblet squat then since it seems to be similar to the regular squat.
Would that be enough or do I need to do any other exercise to complement it?

 

[Cheeto]

So what about squatting with a smith machine, then doing the hip ad/abductor machines? Obviously that's not all I would do, but would that be closer to what a good squat works?

No, unless you're balancing heavy weight above your waist you aren't getting nearly the same benefit.

 

[MjFrancis]

Thanks for the suggestions.
I will try the goblet squat then since it seems to be similar to the regular squat.
Would that be enough or do I need to do any other exercise to complement it?

Should be good, it's a nice ass to grass squat that I do every time I put the 45 pound weights away at my gym, lol. Dan John wrote a nice article on goblet squats on T-Nation. I have it saved to a PDF but I don't have the link offhand, it shouldn't be too hard to find.

Pretty much any squat other than a Smith machine squat is a good squat. Maybe not as potent as the jack-of-all-trades barbell back squat, mind you, but deadlifts, one-leg squats, goblet squats, barbell front squats, heavy dumbbell squat variations and the like are all still great ways to slap on strength and meat on the legs. Builds solid character, too.

I don't see why doing goblet squats and deadlifts wouldn't do the trick. Squat purists be damned!

 

[eissan]

Hi everybody,

just a quick question regarding a Cyclical Ketogenic Diet(CKD). I am making a meal plan and was going to include sunflower seeds and roasted soy bean into it and thought to get your opinion.

the sunflower seeds I am buying have the following nutrition label:

per 50g(1/2 cup)

340calories
fat 29g (saturates 3.5g, trans .1g)
Carbs 8g(5g fibre, 2g sugar)(a bit weird since 1 gram is missing)
protein 11g

to me this is pretty good since most of the carbs from it are fibre and we still need fibre in a CKD right?

the roasted soy beans label:

per 50g(1/2 cup)

230 calories
fat 10g(saturates 1.5g,trans 0)
carbs 16g(fibre 10g, sugars 4g)(again 2g missing which I am guessing is some sort of other carb)
protein 20g

again same thing seems most carbs are from fibre!

If someone could chime in and let me know if these 2 can fit into a CKD that would be awesome ...I just did my first day yesterday and I kept my carb intake to about 30-40g which was a bit hard but it was the first day so to be expected.

Thanks in advance!

 

[MjFrancis]

Subtracting dietary fiber is the correct way to manage the ketogenic phases of a Cyclical Ketogenic Diet. Keep on truckin' good sir.

 

[kevo_huevo]

question about running and calf strain:

I got some barefoot style running shoes which encourage running on the forefoot a month ago. I ran with them (intervals, wind sprints, bleachers, plyometrics) without any pain for the first two weeks.

I haven't really tried to increase the intensity of my cardio days, but lately I'm getting severely sharp pain in my calf during my warmup jogs. Seriously, I can't even last 2 minutes without feeling this pain, and it's becoming really discouraging when I want to get in cardio, and the pain/tightness/soreness in my calf usually lasts 3-4 days.

Should I see a specialist about it? I fully understand that barefoot style shoes require some getting used to, but is this normal?

 

[MjFrancis]

Hard to say when it comes to pain. I have no idea exactly what you're feeling, but in my experience running barefoot or with vibrams will get my calves while doing so in running shoes won't affect them so noticeably - or at all. I can't help you, but I can say that barefoot running can do a number on your plantar and calves if you aren't careful. I've never felt what I would call severely sharp pain, though. Not in my calves. Just curious, but what are you wearing that are called barefoot-style shoes? I don't really consider anything thicker than the thinnest vibram's to emulate barefoot running very well.

Major broscience incoming - most barefoot-style running shoes may be to barefoot running what Smith machine squats are to barbell back squats. Easy to mistake as close enough to the real thing until you start looking at the mechanics carefully.

See a specialist should you feel the need. Diagnosis over the internet is a bad idea, even if the reply poster is a doctor, lol. I guess I answered your second question, though - "Is it normal?" - not for me it isn't.

 

[kevo_huevo]

Just curious, but what are you wearing that are called barefoot-style shoes?

new balance minimus w/ vibram soles

Once the pain heals, I'm gonna just suck it up, pop some ibuprofen and throw on a compression sleeve over my calf and try warming up with a brisk walk, then a jog and go from there. Think I'll add calf raises to my training program now too.

 

[MjFrancis]

I'm not familiar with those, but they look like any normal shoe with a thin sole and a little bit of tread. Are you striking your heel first as you run? I assume not, but getting the simple stuff out of the way makes sense.

Calf raises may be counterproductive if the pain returns once you begin running again. Like benching with a torn rotator cuff for shoulder therapy. When you run again I would advise against any pain reliever as well. It may mask the underlying problem if there is one. Tread carefully and best of luck.

 

[balddemon]

My parents have been expressing concern about my naps that I take after work/school. I generally go to sleep between 11pm and 1am and get up at 7am. Then I work/school and come home and sleep for a few hours before hitting the gym. But I am reallllly tired if I don't take a nap. Could it have something to do with my routine? It is pretty intense, and I go every day.

PS - I realize I don't sleep the right hours, at all, so I'm trying to change that. I also think I don't eat enough...

 

[X-Frame]

My parents have been expressing concern about my naps that I take after work/school. I generally go to sleep between 11pm and 1am and get up at 7am. Then I work/school and come home and sleep for a few hours before hitting the gym. But I am reallllly tired if I don't take a nap. Could it have something to do with my routine? It is pretty intense, and I go every day.

PS - I realize I don't sleep the right hours, at all, so I'm trying to change that. I also think I don't eat enough...

Naps are fine, and great ways to catch up on sleep and reset your brains electrolyte levels, but a few hours is too long. Stick to 30-45 minutes at most as any more it might throw off your night sleep and then it's just a vicious cycle.

Also as you noted, the earlier you get to bed before midnight the better quality sleep you should get, which should reduce or even eliminate your need to nap the next day. Try sleeping by 10-11 PM every night for a week and see how you feel.

 

[SeigO]

I generally go to sleep between 11pm and 1am and get up at 7am. Then I work/school and come home and sleep for a few hours before hitting the gym. But I am reallllly tired if I don't take a nap. Could it have something to do with my routine? It is pretty intense, and I go every day.

I'm not sure what the technical answer is.

But it sounds normal to me. I just switched from dieting/cardio and a very loose lifting routine to lifting heavy and going to the gym with a routine 4-5 days a week and I'm wiped out. I feel like I need a nap in the middle of most days.

 

[sixteen-bit]

If I only got to the gym 3 days a week what should I be doing on my off days?

 

[kehs]

If I only got to the gym 3 days a week what should I be doing on my off days?

You should be...off.

 

[aeiko]

Smith machines get a lot of unnecessary hate. For me, they're actually the best way to isolate the load onto my quads. When using a smith machine, I don't have to worry about stabilization so I can focus on blasting my quads. I still do regular barbell squats, but squatting on the smith machine is still a very useful adjunct exercise.

If you don't have a squat rack or some way of safely doing barbell squats, then using a smith machine is still good. You'll still target the largest group of muscles in your body and reap the benefits of elevated testosterone.

aka an excuse because to make yourself feel better because you're too afraid to do real squats.

http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

smith squats are horrible

 

[Enco]

If I only got to the gym 3 days a week what should I be doing on my off days?

Relax maaan.

Finally getting back to the gym next week. Set up a membership so I have to go or else I'll be wasting big £££/$$$$.

 

[sixteen-bit]

But I feel like shit when I do that :/

 

[Chiave]

yoga?

 

[balddemon]

But I feel like shit when I do that :/

make your off days into killer ab and cardio days

aka an excuse because to make yourself feel better because you're too afraid to do real squats.

http://stronglifts.com/smith-machine-squats-power-rack-free-weights/

smith squats are horrible

holyyyy shit good thing i don't do those anymore...

edit: that video....ouch

 

[Bealost]

Awhile ago someone made a comment about my squat depth being high based on my DL being somewhat lower than my squat. I took a screen cap of the video I took because editing and converting it for youtube is a pain and the screen is all I need.

Here's me at the bottom of a squat. Any criticism is welcomed.

A bit of buttwink at the bottom, I'm told that's pretty common and o.k. though.

 

[parrotbeak]

But I feel like shit when I do that :/

What are you doing? If strength training you need to rest for muscle growth. You should do mobility work every day though and that should fill up the time and get endorphins flowing, if that's what you are after.

 

[shira]

Awhile ago someone made a comment about my squat depth being high based on my DL being somewhat lower than my squat. I took a screen cap of the video I took because editing and converting it for youtube is a pain and the screen is all I need.

Here's me at the bottom of a squat. Any criticism is welcomed.

A bit of buttwink at the bottom, I'm told that's pretty common and o.k. though.

Toes aren't pointed forward, you look imbalanced.

It's more like how you explode upwards, which I assume is not going to be smooth considering your end phase.

http://www.nsca-lift.org/videos/backSquat/defaultsquat.shtml

 

[GiJoccin]

Toes aren't pointed forward, you look imbalanced.

It's more like how you explode upwards, which I assume is not going to be smooth considering your end phase.

http://www.nsca-lift.org/videos/backSquat/defaultsquat.shtml

your toes aren't supposed to be pointing forward - your feet should be about 30 degrees out, or whatever is comfortable, to allow your knee to track properly.

 

[shira]

your toes aren't supposed to be pointing forward - your feet should be about 30 degrees out, or whatever is comfortable, to allow your knee to track properly.

Well they look way over 60 degrees. The more you deviate from straight, the more accessory muscle groups you are using effectively changing the exercise.

 

[MjFrancis]

Convict Conditioning 2 has already been released in PDF form with a paperback on the way:

http://www.dragondoor.com/convict-conditioning-2-ebook/

I found this out because, oddly enough, the author is using Al Kavadlo and his brother on the cover. Probably because they are tattooed up and down their bodies and they look the part to some. Nevermind Kavadlo's cheesy grin he keeps 24/7 and his pacifist demeanor, lol.

Convict Conditioning 2

While the actual paper book will not be available for purchase until mid-December, you can download the E-book in PDF format right now by clicking the link above!

This follow-up to the groundbreaking bodyweight training guide Convict Conditioning contains the most thorough write-up of how to train for the human flag ever in print. Author Paul Wade and I worked together to design the flag progressions, so for everyone whose written me asking for more advice on this move, make sure you pick up a copy!

The cover of the book features a photo of my brother Danny and I performing our infamous two man human flag and the inside of the book features over 50 additional photos of Danny and myself. In addition to the section on human flag training, there is lots of other useful info crammed into the 300+ pages of Paul Wade’s latest masterpiece. Check out DragonDoor.com for more info.

 

[J Tourettes]

Is there any consensus as to when creatine is best taken? Does it really matter if you do it all at once or a pre and post split?

 

[Leunam]

Interesting. I ordered Convict Conditioning per your suggestion but due to some mishaps, I never got it and got a refund instead. Would I still need the first book or is it the same book with additional content? I imagine it's still got the same info for the most part.

EDIT: Ah, it says advanced. I guess it wouldn't hurt to have the first book.

 

[MjFrancis]

Based off of what I read so far, Convict Conditioning 2 will definitely serve a supplementary role to the first book. As you found out, it's composed of all new content.

 

[X-Frame]

I have no intention of doing a human flag or a anything similar yet. I'm still rehabbing my shoulder and lower back to full strength and function so CC2 seems like something I'd be best to wait to grab. CC1 is still more relevant.

Currently working towards one-arm push-ups, one-arm inverted rows, and am contemplating if pistol squats would aggravate any sciatic symptoms. Also, one-arm pull-ups would be so badass.

PS - is Paul Wade a real person?

 

[immy]

Injured my knee 2 weeks ago playing soccer and it's still swollen.
Seen doctor she said it would go.

How long do I have to wait GAF?

 

[Esch]

But I feel like shit when I do that :/

Someone mentioned yoga, that's a solid idea. If you must do something physical, then do something not super conditioning centric- yoga, martial arts sessions, low intensity steady state cardio.

Man btw i hate the concept of 'ab workouts', what a joke

 

[MjFrancis]

PS - is Paul Wade a real person?

It's a pseudonym.

 

[Bealost]

http://www.nsca-lift.org/videos/backSquat/defaultsquat.shtml

I don't like that link. The only information there is a video of some guy doing a "back squat" and tracing the vertical path of the bar.

The best part is the guy isn't using the "correct" grip.

Here's a link to some good info.

http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Squat

 

[Bealost]

Well they look way over 60 degrees. The more you deviate from straight, the more accessory muscle groups you are using effectively changing the exercise.

I was under the impression that the whole point of doing heavy compound exercises was to activate as many muscle groups as possible. The idea behind doing them is to strengthen every muscle you use in that particular motion, not to only strengthen your quads/hams/glutes.

Do you have any background in training? I don't and am just trying to figure out how much weight I should give your opinion.

 

[shira]

I was under the impression that the whole point of doing heavy compound exercises was to activate as many muscle groups as possible. The idea behind doing them is to strengthen every muscle you use in that particular motion, not to only strengthen your quads/hams/glutes.

Do you have any background in training? I don't and am just trying to figure out how much weight I should give your opinion.

Well its depends on what your goals are:

If you are a powerlifter you want to do it properly and focus on muscle control. Weight levels should be obvious.

If you are looking for muscle hypertrophy and you want to be gigantic - well activate all the muscle groups you want and squat 1000 lbs.

If you are somewhere in between I would not recommend doing backsquats, especially after seeing your pic and your question about weights. Unless you have a competent powerlifter or competent trainer spotting you at all times you are wasting your time. It is so hard and too dangerous for a casual person. I would say it takes at least a year for a novice to learn how to squat with no weight.

 

[Bealost]

Well its depends on what your goals are:

If you are a powerlifter you want to do it properly and focus on muscle control. Weight levels should be obvious.

If you are looking for muscle hypertrophy and you want to be gigantic - well activate all the muscle groups you want and squat 1000 lbs.

If you are somewhere in between I would not recommend doing backsquats, especially after seeing your pic and your question about weights. Unless you have a competent powerlifter or competent trainer spotting you at all times you are wasting your time. It is so hard and too dangerous for a casual person. I would say it takes at least a year for a novice to learn how to squat with no weight.

Am I being trolled?
A powerlifter's goal is to squat as much as possible. 1000lbs is a respectable squat for a powerlifter.

If your goal is hypertrophy you should be doing more reps and not huge weights (10-12 reps I believe is the standard).

And it definitely takes a person more than a year to learn how to do something that we basically evolved to be able to do.

 

[Cheeto]

wait... wat

 

[J Tourettes]

Am I being trolled?
A powerlifter's goal is to squat as much as possible. 1000lbs is a respectable squat for a powerlifter.

If your goal is hypertrophy you should be doing more reps and not huge weights (10-12 reps I believe is the standard).

And it definitely takes a person more than a year to learn how to do something that we basically evolved to be able to do.

No squats for you!

 

[Luscious LeftFoot]

wait... wat

Right there with you...

At least a year for a novice to learn to squat... huh?

 

[Cheeto]

Well, he does sound like your standard personal trainer....

 

[ezrarh]

It does not take a year to learn how to squat. Little asian kids do it all the time in Asia, so you can you!

 

[Cheeto]

Even this kid knows how