So my questions are:

1. Why is it that when I'm lifting I'll drink water between every 2-3 sets and even after an hour I don't have to pee? Does it have to do with the lymphatic fluid that swells the worked muscles?

2. I am trying to focus on the big complex lifts instead of isolations lifts, but with bench, I rarely have a spotter so I slide a bench under the squat rack. It seems that since the bar is on rails with the locking mechanism, that this is more isolation than just a free bench press. Should I find a spotter or is this sufficient for getting a good bench-like complex lift?

Thanks

if the bar is on rails, its the smith machine. the only good that is for, is hanging chlotes on. I hardly ever use a spotter for bench press, so its possible to use the exersice without a spotter. Is you're gym usually empty?

my gym isn't always empty when I go but sometimes. I try to avoid the crowds. I'm a college student so I'm not really comfortable going up to random guys I don't know and asking for a spotter, but I'll figure something out if I have to. I put up 150 yesterday on the smith machine without any failure but I don't know that I could really challenge myself without a spotter doing regular bench. To get a good compound lift, I was using dumbbells for a bench type lift before. Should I keep doing this instead?

its better than the smith machine. Just so you know, i hardly ever use a spotter and i can challenge myself. If the weight getts stuck on my chest, i can cheat a bit and then get it up.

i never use a spotter because its a good way to absolutely 'have' to do the lift. do, or fail. no try

i havent failed yet and i wont in the futer either

The only time I really advocate smith bench stuff is when doing ballistic benching. You can put the bar on the safety pins of the power rack and do benching that way and avoid worrying about not having a spotter and not having to use the smith machine.

A good alternative to bench is weighted dips. I actually prefer them because I can get more range of motion.

Excessive ROM is counter-productive. It produces more stress on the RC than working towards hypertrophy of the muscle.

Try some Push-ups on medicine balls, and incline dumbbell presses.

Ok great info guys. I'll do dumbell presses when I am nervous or want to change it up and I'll just bench under the power rack and set the bar down on one of the pins if I fail. I can definitely say since cutting out the isolation exercises and starting the big complex ones (deadlifts/squats/bench/pullups/dips) I have noticed a lot of gains and improvement. I have put on about 3.5 lbs of muscle in 2 weeks (I have a body fat % measuring scale)

Thanks guys!

the smith machine....

why is so many people against the smith machine? just curious, I heard pro's and con's for it.

we have one here at work, I do use it, never really ahd any issues with it.

Just want to know, why???

The smith machine follows a set movement, up and down. Thats not the way a natrual squat or deadlift goes, it forces you're body to use the machines movement pattern, which usually isent best for the body. with free weights, the body can follow its own movement. And it takes out all stabilization, which is one of the main reasons free weights are superior to machines, they stimulate way more muscles.

Ok well then, what is better, sorry if this sounds stupid.

But we have no regular "bench press" at my work, no barbell to work out with, the closest thing is a "curl" bar that I could use, besides the dumbell, but there is no way I could use maximum weight.

So can I use the Smith machine for the Bech Press, will adding the Dumbell for Inclines and squats.

I was debating on joining a regular gym, or buying one for my home when I finish my basement.

Right now I am using the Smith Machine for Squats, bench press and dead lifts, While I know it is not Ideal, it is the best option I have at work.

I do as much as I can with our dumbells, I am new to Squats and deadlifts and doing light weights to make sure I am doing them correctly.

i would join a gym to get more equipment, or buy one for you're home.
How high do the dumbells go?

I usually don't use the smith machine, but I was testing it the other day for bench press and squats. Is it true that the weight of the bar is less or is it just that the motion is controlled and therefore it is easier to lift the weights?