I am currently in the process of losing 40 or so pounds and I do cardio and weights. For my glutes I do smith machine squats as well as using the kickback glute machine at the gym. My question is if I am trying to build lean muscle (not make my butt bigger) how many reps/sets should I do on the smith machine. The day after I do the squats my glutes are hurting badly and I was worried I am bulking my butt not the other way around.
Female Doing Smith Machine Squats
- Thread starter coconeedstolose
- Start date
Yeah, the more weight/less reps scheme is supposed to result in increased strength, moreso than increased muscle size. However, I've put on significant size using 5x5.
Like Ride On said, if you're not eating at a surplus, you're not going to bulk up. That is a weighttraining myth that seems to keep women out of the weightroom - that if they lift weights, they'll get all big and muscular. Building muscle takes a lot of heavy lifting and a diet centered on a calorie surplus with a ton of protein (in addition to all the other nutrients a person needs).
So, to answer your question, go with a set/rep scheme that you feel comfortable with. The standard is 3 sets of 8 to 10 reps. You could also do 5 sets of 5 reps (where you'd have to increase the weight to keep it challenging) or 2 sets of 15 reps (with lighter weights of course. This scheme is considered endurance building, but I've never really tried this myself).
Also, some people really hate the idea of using a Smith machine for squats. Something about it not being the natural movement. I'm not expert so I'll refrain from commenting on that, but I do generally believe that, as long as you take the time to learn proper form in the interest in injury prevention, freeweight exercises are superior to any machine that assists in the lift as anything that makes an exercise easier kinda defeats the purpose of the exercise, at least to a small extent.
Like Ride On said, if you're not eating at a surplus, you're not going to bulk up. That is a weighttraining myth that seems to keep women out of the weightroom - that if they lift weights, they'll get all big and muscular. Building muscle takes a lot of heavy lifting and a diet centered on a calorie surplus with a ton of protein (in addition to all the other nutrients a person needs).
So, to answer your question, go with a set/rep scheme that you feel comfortable with. The standard is 3 sets of 8 to 10 reps. You could also do 5 sets of 5 reps (where you'd have to increase the weight to keep it challenging) or 2 sets of 15 reps (with lighter weights of course. This scheme is considered endurance building, but I've never really tried this myself).
Also, some people really hate the idea of using a Smith machine for squats. Something about it not being the natural movement. I'm not expert so I'll refrain from commenting on that, but I do generally believe that, as long as you take the time to learn proper form in the interest in injury prevention, freeweight exercises are superior to any machine that assists in the lift as anything that makes an exercise easier kinda defeats the purpose of the exercise, at least to a small extent.
very well worded.
to the OP
depending on experience, strength and ability a machine, or guided lift can help you get the motion down, and build some confidence. Having said that, I will say this, I also believe it is best to be "headed" for free weights.
Give yourself a 3-4 week, or 6-7 times of using the Smith, and then go over, lower the weight some, and try them free standing.
It'll be fun, and you will feel good that you prepared for the lift.
Sweat Daily
FF
QFT. Unless you have some type of injury or other situation that prevents you from using free weights, choose those over machines. Not only do machines make the exercises easier by taking away the necessary stabilization, but they don't allow you to go through your normal range of motion. Your ROM is not going to be exactly the same as the next persons or the one after that, and the machine forces all of you to move in the exact same way. (this whole discussion excludes cable exercises, which don't really have that same effect and often have good uses)
Here is what I know.
FF is right.. Form Matters!! I know as I have this drilled into my head all the time.. LOL
No sense in causing an injury when you don't have to.. you know!?
Machines have their place. They are good to use as a guide if you are not sure of how to do a move properly, but once you get the 'feel' (and you'll know it when it happens), you can advance onto free weights and move them confidently.
In the mean time, if your glutes ache after working them, then my bet is you worked them properly and they are thanking you for the effort...
FF is right.. Form Matters!! I know as I have this drilled into my head all the time.. LOL
No sense in causing an injury when you don't have to.. you know!?
Machines have their place. They are good to use as a guide if you are not sure of how to do a move properly, but once you get the 'feel' (and you'll know it when it happens), you can advance onto free weights and move them confidently.
In the mean time, if your glutes ache after working them, then my bet is you worked them properly and they are thanking you for the effort...
See Shut up and Skwat!!! where a girl from defranco's squats with a decent weight for a girl. The depth she is squatting to is good to get the full benefits of the squat.
LOL!!! we can really be such a bunch of hard headed people!
reps was your question.
stay at a weight that allows you to bang out 10-14 reps and you will be in good shape without developing a big ol muscly butt!
So by the 14th rep I should be pretty much maxed out, or I stop at 14 even though I can probably do about 10 more if I had to. The reason I ask is I can usually do way more reps than what I do but stop because I get to 12 or 15 and that is the number I thought was good.
FF you are wrong, drop down and gimme 20.
The issue is not reps, its reps on a smithmachine. Its like someone asking how many quarter-squats they should do for reps and can they add a block of wood under the heels while doing quarter-squats.
Machines are not all bad. Squatting on a smith machine is bad because it puts a lot of stress on your knees. See Exrx for example.