squats

With 5x5 you simply add 2.5kg to the bar after every session. You do this until you can't complete 5 sets of 5 reps.
In this case you just drop the weight 2.5kg and do 5x5 the session after. Next session you put 2.5kg on again. If you can't do 5x5 again repeat.

E.g.

Squats @ 50kg
set 1: 5 reps
set 2: 5 reps
set 3: 5 reps
set 4: 4 reps
set 5: -2.5kg - 5reps

next session do 5x5 with 47.5kg

next session try 5x5 with 50kg again.

Follow that with 5x5 and don't change the exercise or rep range, its like that for a reason.
 
RimBlock said:
You after strength, endurance or size ? They are of course not mutually exclusive but which is your higher priority.

Also you mention only having access to a Smith machine but later you also mention dumbbells.

Smith machines are great for giving confidence and adding safety when starting out but they restrict the range of motion so you do not get to exercise the stabilizers used when you would use a barbell or dumbbell. Trying to squat, dead or bench your Smith weights with barbells could have very unfortunate results unless you are seriously under your max weight on the Smith.

Dumbbells can be used for all of the big three compounds even if it is not as easy as using a barbell, if you have heavy enough dumbbells available.

Take a look at dumbbell squats, dumbbell press and dumbbell deadlifts in google etc for ideas.

The stabalizers will help prevent injury and add balance if they are trained. Exercising without using them will only cause more difficulties if you ever move off the Smith machine.

The same applies for the fixed range of motion or lever machines in the gym.

RB
Click to expand...

size mainly, for the sport i play size isn't a big issue its all to do with timing but strength always helps. I can run 10km too so just after looking good really haha. yeh we have a cable cross over which is alright, a smithmachine, ez curl bar. a tricep bar and quite a few dumbells.
for things like bench press with dumbells, I can press more on the smith machine because i don't have to manouver the weight into the position to do the exercise if you get me.
 
You must log in or register to reply here.
Back
Top Bottom