I don't like machines. You should use free weights most of the time. I'll explain why in a second, first this question I received...
### QUESTION ###
"The gym I go to only has Smith machines, and I don't have access to anything else, no other gyms anywhere near me... Will StrongLifts 5x5 still be effective?"
*** MY ANSWER ***
You'll get some results if you do StrongLifts 5x5 on machines...
But the strength and muscle gains will be nowhere close to what you'd get if you use free weights.
In fact, I started out Squatting in the smith machine 14 years ago.
And I thought I was a big shot because I was Squatting every week and quickly got to two plates a side.
Until one day the smith machine was taken, and my mentor didn't want to wait for it to be free.
So he decided we Squat in the Squat rack instead.
My mentor loaded his usual work weight on the bar (yeah, we didn't warmup, big newbie mistake, more on that later)...
... but he barely managed to Squat for one rep what he usually did for eight in the smith.
Worse, he almost lost balance as he locked out the weight.
Forget about trying a second rep. He racked the weight, looked at me and cried "wow, that was a lot heavier than in the smith!"
Light bulb went off - if Squatting with free weights is HARDER, it must be *more effective* for gaining strength and muscle.
And so from that day one we always Squatted with free weights.
I still use free weights only today.
And there's science now that proves free weights are more effective than machines.
This study from Schwanbeck et al - 43% more muscle activation with free weights than a smith machine.
Makes sense: free weights force you to balance the weight yourself. Your muscles have to work more and harder.
Machines balance the weight for you. They take work away from your muscles. That's why they're less effective for building muscle.
Unfortunately, not all gyms have free weights available.
You may have to drive to a gym further away from your place.
Maybe you can do that for a while to test if you like it, then build a home gym.
All you need is 10x10 in your garage or basement. Bar, plates, rack, bench, done.
A home gym will save you a ton of time and money (gym fees/fuel), and you'll gain more strength and muscle.
That's why I built a home gym in my parent's place in 2004. Best investment I ever made.
Then I moved out to an apartment... Now I have to drive 30mins to train at their place :-)
If you want this, you'll find a way to train right so you get the results you want.
Make sure you use my apps to guide you along.
Keep it simple.
-Mehdi
P.S. Free weights are also safer because YOU decide where the bar goes, not the machine. There are no fixed movements but natural ones. This is better for your knees, back, shoulders, elbows and wrists. Just start light if you're concerned about injuries.
P.P.S. If you have a question you'd like me to cover in my daily email tips, send it by hitting the reply button. Include your age, weight, height, and best sq/bp/dl. Keep it short, 2-3 sentences max. Don't send me a whole book :)
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