The “research era” of fitness and training has seen plenty of major breakthroughs to make exercise smarter and more effective, but that’s not to say sometimes the experts are a little bit trigger happy when it comes to giving a new philosophy publicity. For ages, the Smith machine was maligned by educated strength coaches and deemed an obsolete piece of equipment that doesn’t properly mimic the body’s natural movement patterns. Having a bar mounted on a fixed track to perform a movement (especially a compound movement) can be hazardous to teaching a newer lifter proper form and technique, engaging his stabilising muscles into a lift to produce true strength.

(Related: Hit your body goals with machines)

But that’s exactly the reason I like it for intermediate and advanced lifters.

If you’re a well trained man looking to add muscle size, using the Smith machine for various movements can create the direct volume you need to see new growth. The predictability of the bar’s path makes it an excellent tool for breaking down and totally fatiguing muscles from one angle, thus tapping into the same set of motor units on every rep without fail. Here I present choice exercises to bulk up your training programme.

(Related: Three pieces of gym equipment you should use)

Smith Machine Bench Press

Set up a flat or low-inclined bench under the Smith machine, and adjust your position so it contacts the lower (and most comfortable) part of your chest at the bottom. Set your back and feet the way you would on any bench press, and feel free to take the bar for a ride. The good thing about the Smith machine is that the track can often dull the downward momentum. At the top of each rep, take advantage of that and stop just short of a full extension. You’ll receive a better pump due to the constant tension.

(Related: Why you need to use cable machines)

Smith Machine Bent-over Row

For lifters who struggle to hit the upper back in enough isolation (that means not using other muscles/bad form to complete reps) when training this movement with a regular barbell, doing the same thing on the Smith machine would be a viable option. As a bonus, the limited stability required to execute this movement is an excellent lower back saver, especially for those who have suffered previous injuries to it. Focus on higher reps.

(Related: How you are using exercise machines wrong)

Smith Machine Romanian Deadlifts

Due to the nature of the lift, this version of the RDL would be more focused towards hamstring development, and less toward glute development. It’s hard to “lock out” on this lift since the body can’t change its angle at the top (deadlifts with free weights will allow a lifter to lean back by just a couple of degrees in order to counterbalance). For that reason, stopping just short of a full back extension and maintaining the hamstring contraction is another great option for a super pump and a burnout for the hamstrings.

Watch: 32 moves to build bigge biceps

One More Thing: Do Inverted Rows

A lift all lifters – beginner, intermediate and advanced – can benefit from is the under-the-bar (inverted) row. This is a bodyweight staple exercise that bolsters the upper back to support proper rowing mechanics, improve core strength, and stabilise the shoulders for pressing movements to come. It’s often hard to find a setup of the proper height off the ground suitable for these movements, and setting up a bar in a squat rack isn’t always accessible, or looked favourably upon by people actually wanting to squat. Adjusting the Smith machine to the suitable elevation is the best thing you can do to set the tone for your gains. Since it’s a bodyweight exercise, perform reps to technical failure, and always look to make rep improvements.

By Lee Boyce, Internationally published fitness writer and strength coach