crazycacti

I've just finished University in Newcastle and have come back to the Isle of Man for the summer (until the 23rd of august). In Newcastle i joined a fitness first gym primarily for cardio - to help me lose weight. I've always been quite big and strong and play rugby for the university, but due to the massive weight loss i've had i just can't play the position in rugby i used to - prop, so... i've decided to join a gym on the Isle of Man for the summer to bulk up. I'm following the MAX-OT routine and i think its brilliant, i have got bigger than expected gains in just 2 weeks, the problem is.. the gym i have joined (the only feasible gym to get to due to the limited facilities on the island) only has a smith machine (towel rack! :p ) - no squating/bench rack and so i'm having to do benches and squats on the smith machine. When i get back to Newcastle however i can use the rack at that gym instead, but by how much should i decrease my weight of my squats and benches for the transistion from the smith machine to the free weights?

dk246

wow m8 thats a good 1 im not sure bout it but personally i would stick to roughly the same weight maybe a bit lighter!!!

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winger

First welcome to the board mate. Always train heavy and stay between 8-10 reps.

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turbo

Well, my local "fitness" gym which i use has a smith machine for benching/squats and so when im there i use it. Personally I find I have to use LESS weight on the smith machine than if i was using free weights. Because the smith machine is forcing the emphasis onto slightly different muscles. I also find it took me quite a while to get the hang of trying to squat on a smith machine. In the end i found i needed to stand in front of the bar more. But, ive had some really good killer workouts on that smith machine and its certainly better than nothing.

When you move back to newcastle, just drop the weight a little and see how you get on with the free weights. You`ll probably find you can up it back to what you were using on the smith machine fairly easily. Dont forget that on the smith machine the bar weighs nothing, whereas on the free weights it will obviously weigh something.

damagedgoods

I use the Smith Machine for squats and bench all the time now - I'd prefer to use the free bench but as the gym I go to is in a hotel and they don't like bodybuilders I tend to use the smith all the time as it is easier to get a spot with... the range of movement takes a while to get used to but you will soon get used to it.

crazycacti

Thx guys - i have started to get a deep passion of hating that *&$%ing thing for squats now! Can't wait to get back to Newcastle - i think i'll drop by about 20k for the squats and bench then work up again -

thx for the info!