Hi guys,

I've been lurking for a while reading some pretty good advice in this forum and I've got a question I hope you can help with.

I'm in decent shape (5'10" and 158 pounds) as a result of doing a fair amount of cardio over the last few months (3-4 sessions a week - 20-25min ergo and 25min elliptical). I now want to start adding muscle. My goal is an extra 10 pounds in lean body weight over the next 3-4 months.

Having read loads of these threads I'm going to start a weight regime based around squats, deadlifts, bench presses and assisted pull-ups. My gym's pretty limited though so any squats or deadlifts are going to be on the smith press machine. Is this ok? I've heard that smith machines don't let you lift weights normally (some are on a slant) so you could do more harm than good. Any basis for this? I'll ask some of the trainers at my gym but, frankly, the level of knowledge on this forum seems to exceed theirs.

Would it be better to substitute some exercises based on dumbells (as my gym lacks enough barbells to avoid serious queues in peak time)?

Any advice gratefully received.

If they at least have a bar for the bench press, I don't see why you couldn't do deadlifts. You could also substitute dumbbells for both of these exercises.

Smith machines are limiting because they restrict your range of motion in an unnatural way. I've never tried a smith deadlift, but I picture it being even more restrictive then a squat. If its your only option, then its probably better then not doing them.

If your gym has barbells, why not just wait (are there really lines 3 deep occupying all of them)? If it is really so busy that you cant even use a barbell, then you probably should find a different gym.

Smith machines are usually not good. There have been many reports of serious knee problems for people who regularly do smith machine sqauats.

You can do calf raises on smith machines sometimes though.

Hmm - it seems what Efourdie and Packard say backs up what I'd heard on the grapevine. I think the best answer is to find a new gym. The one I joined initially was fine for cardio work but it sucks big time for weights. In the interim I'll try to sub dumbbells instead.

Given all this - what's the point of a smith machine at all? Are there any exercises where a smith is better than free weights?

You can never recreate the natural plane of motion with a smith, due to it being stuck in a straight line. I think this makes it inferior in all exercises.

I use the smith machine for shoulder press, reverse grip bench, calf presses and rows occasionally. It gives your muscles the weight at different angles then free weights. It is also nice for safety if you have no spotter.

Pretty much why they have machines too...it's just easier, people like easy.

you can do inverted rows (fatty pullups) on them...thats a good exercise...

It also makes a decent seat while you wait for a squat rack to open up.

smith machines are bad, very bad.

I disagree. Sometimes I use this machine. Sometimes it makes perfect sense to use it. Behind-the-head shoulder presses, for example, are done on here when I want to jack the weight up. I am looking for mass/strength so I want the added support of this machine so that I can do more than I could with dumbells.

I used to do squats on there when I was starting my leg routines, but I don't anymore. It's also nice to use a smith machine when you want to bench alone. I go to the gym at 630 and there is no one there to spot me. This way I can get the weight up there and know that if I run into any trouble I can just spin the bar and be fine.