Delts and the Smith

[JKurz1]

I'm seeing more and more guys (all different sizes, but quit a few with big ass delts) doing Smith behind the necks. Then following up with a dumbbell movement like presses or Arnolds. Anyone have any experiene using the Smith? I've always stayed away, but it looks pretty intriguing..........routines?

 

[Tryn2]

I do inlcine smith bench and military press on the smith. I like it alot...allows me to focus just make sure to keep an eye on your joints. Some people can do behind the neck and some cant. I dont but I think its all in if you body and its joint structure can handle it or not....

 

[JKurz1]

What does your routine look like bro? Delts and Traps?

 

[Tryn2]

Monday - Chest/Calves
Flat Bench 5x5
Incline Smith Bench 2x8-10
Standing cable Flies 2x8-10
Standing Calf Raises - 2x15
ABS (static holds)

Tuesday - Back/Shoulders
Military Press 5x5
Side Laterals 3-5x8-10
Shrugs - 2x10-12
Deads 5x5
Pullups - 2x8-10
Rows - 2x10

Wednesday - Off
Optional cardio & ABS (static holds)

Thursday - Arms
Close Grip Bench 5x5
Standing BB Curls - 5x5
Dips - 2x8-10
Incline Curls 2x8-10
Skull Crushers - 2x8-10
Preacher Curls - 2x8-10
ABS (static holds)

Friday - Legs
Squats - 5x5
Hack Squats - 2x8-10
Stiff Leg Dead Lifts - 2x8-10
Leg Curls - 2x8-10
Seated Calf Raises - 5x15
Shrugs - 2x10-12 (optional)

Saturday & Sunday - Off
Optional cardio & ABS (static holds)

 

[JKurz1]

Oh, you do 5x5 on the Smith???? I was thinking of a five set pyrmid, then 3 sets of Arnolds to finsih out...........front laterls, side latrl, and rear delt to cap.

5 set of shurururugs....

 

[cwick0]

For the love of GOD can we just melt down the Smith machine and quit having it take up space. Alright, it may be okay if you cant find a spot, but in that case just go lighter.

Sorry, i only do barbell military and dbs for sides and rears and seem to have no problem at all. Yep, no db presses anymore, love barbell front and rear militaries too much.

 

[d3track]

i liek to use it on occassion for military or incline work
thats about it

 

[bignate73]

ive pulled my neck so many times doing behind the neck shoulder presses and pulldowns. think about it, you are pushing your head forward while contracting the muscles in your upper back.

 

[d3track]

ive pulled my neck so many times doing behind the neck shoulder presses and pulldowns. think about it, you are pushing your head forward while contracting the muscles in your upper back.

ouch
i'm glad i dont do any behind the neck
when i see people do those movements it just doesnt look natural to me....

 

[cwick0]

ive pulled my neck so many times doing behind the neck shoulder presses and pulldowns. think about it, you are pushing your head forward while contracting the muscles in your upper back.

My behind the neck military are not truly behind the neck. The bar usually touches the base of the crown of my head. I dont have the flexibility to go any deeper or further back.

 

[InTraining]

I did behind the neck military presses a total of 2 times before I noticed some negative shoulder pain(never have a problem with other exercises and shoulders...even upright rows)..

I performed them on the Smith, stayed light, and only lowered till my arms formed a 90 degree angle..

My opinion on behind the neck motions: totally overrated, not a natural ROM, and the gains are minimal compared to front pulldowns, military press, etc

With that said I think a number of trainees can perform these exercises, swear by them, and never hurt their rotators ...but one is risking it anytime one puts its shoulders in that compromising position

 

[curgeo]

I agree intraining......Why do something with a chance to really hurt yourself? I always advise people to stay away from anything behind the neck. The chance of you injuring yourself outweighs the benifits you may derive from them.

For the smith machine: That thing is crap. If I had my way I would ban that machine from the gym. It is never good to lock yourself in a position UNNATURAL to your own mechanical groove. Stay away from it......and that is coming from an older man who has used the bastard of a devise.

 

[bignate73]

smith machine = towel rack
or
smith machine = pickup station for gym bunnies

 

[landser]

smith=gay

 

[bignate73]

yeah, it pretty much acts like kryptonite to me.....

 

[ghettostudmuffin]

Smith blows imo.

I see guy's furiously repping out 135 over head press at a slightly forward angle like they are big shit lol. They'd probably keel over trying to actually do a legit 135 press with a barbell lol.

Same with squats. I absolutely hate seeing people squat in the smith machine. Total gayness imo.

The only time I touch the smith machine is when I'm taking weights from it haha.

 

[bignate73]

most of the time the bar is counterbalanced so that knocks out 30lbs and all the stability.

 

[Tryn2]

I happen to like the smith and I can do about the same weight free.

 

[Griz1]

jKurz,

Did bb military press on the smith for quite a while. I as able to really put pounds on (like increadible jaw dropping weights!!). Problem was, I just didn't like the fact that I was missing out on alot of stabilizer work doing that.

I did some BTN work with the smith but found that the issues from BTN didn't dissapear just cause the smith was a "fixed" bar. Those issues still arose and my shoulders were in jepordy. What I would like is either to be able to take my head off and set it on the floor while I do them, or have some sort of bar that would allow you to lift not quite BTN but certainly further back.

I was using a 5X5 program at the time and went from 1 plate a side up to 2 1/2 plates a side on a bbmp before I dropped it from my routine. It certainly raised some eyebrows in the gym though...lol!

 

[curgeo]

Tryn, use the smith all you want.....I'm just telling you it's garbage. You don't work your stabilizer muscles at all......Why not drop the weight and allow your rotators to accomodate the resistance so you avoid shoulder problems in the future? At the very least, make sure you work your rear delts and do direct rotator work to help prevent injury.

 

[JKurz1]

jKurz,

Did bb military press on the smith for quite a while. I as able to really put pounds on (like increadible jaw dropping weights!!). Problem was, I just didn't like the fact that I was missing out on alot of stabilizer work doing that.

I did some BTN work with the smith but found that the issues from BTN didn't dissapear just cause the smith was a "fixed" bar. Those issues still arose and my shoulders were in jepordy. What I would like is either to be able to take my head off and set it on the floor while I do them, or have some sort of bar that would allow you to lift not quite BTN but certainly further back.

I was using a 5X5 program at the time and went from 1 plate a side up to 2 1/2 plates a side on a bbmp before I dropped it from my routine. It certainly raised some eyebrows in the gym though...lol!

2 and a half plates natty??????