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The Smith machine is great for high repetitions, as you can adjust the weight quickly and easily. As such, it’s important to vary your repetitions in order to get the most out of your workout. Try doing sets with 8-12 reps, 15-20 reps, and even 30+ reps. Doing different numbers of repetitions will help you build strength, endurance, and muscle mass.
Shop The Collection: Smith MachinesDropsets are a great way to increase the intensity of your workout without having to add more weight. To do a dropset on a Smith machine, start by selecting a weight that you can do for 8-12 reps. Once you’ve done your first set, reduce the weight by 10-20% and do as many reps as you can. This will help you push your muscles to the max.
Shop The Gear: Altas M810 All-in-One Functional Smith Trainer, $3,699.99 CAD
Partial reps are a great way to target specific muscle groups. To do partial reps on a Smith machine, set the weight so that it’s comfortable for you to lift. Then, instead of doing full range of motion reps, only move the barbell through a fraction of the distance. This will put additional strain on the muscles and help you target them more effectively.
Shop The Collection: Altas StrengthChanging your grip is an easy way to mix up your workout and target different muscle groups. On a Smith machine, you can easily change your grip width or switch to an overhand or underhand grip. Experiment with different grips and see which ones give you the best results.
Shop The Gear: Altas Strength AL-3058 All-in-One Smith Trainer Machine, $3,299.00 CAD
Isometric holds are a great way to increase the intensity of your workouts. To do an isometric hold on a Smith machine, set the weight so that it’s comfortable for you to lift. Then, instead of doing full range of motion reps, hold the barbell at the top or bottom position for 10-30 seconds. This will help you build strength and stability.
Unilateral exercises are a great way to challenge your muscles and build strength and stability. On a Smith machine, you can easily do unilateral exercises such as single arm rows and single leg squats. Doing these exercises on one side at a time will help you build balance and prevent injury.
Changing the tempo of your reps is a great way to challenge your muscles. Instead of going for speed, try slowing down your reps and holding the contraction for a few seconds. This will help you focus on form and engage the muscles more effectively.
The Smith machine is an incredibly versatile piece of equipment and can be used to train the whole body. By incorporating these tips into your Smith machine workouts, you can maximize your results and get the most out of your workouts. So what are you waiting for? Get to the gym and start lifting!
