Build Muscle Solo - No Spotter? No Problem
So you usually work out with a spotter, which is great.
A good spotter will help you through those crucial last few reps, the ones that count.
But what happens when your spotter is a no show? Don't let your workout suffer because you don't have someone to hold your hand.
Here are some techniques you can use to ensure you get a muscle tearing pump, and build muscle solo.
Technique number One: Forced Reps When flying solo, forced reps are going to be best used when you can use one hand at a time.
i.
e.
Dumbell curls, dumbell shoulder presses, you can even use the smith machine.
Take the dumbell preacher curl for example.
You do your regular set of 8-10 reps.
Once you start nearing failure, you use your free hand to assist yourself in raising the weight.
Don't assist too much, you want those last few reps to be as intense as possible.
Scientific research confirms the effectiveness of forced reps.
In one study, growth hormone levels were shown to be three times higher when the muscle was pushed passed failure using forced reps, as apposed to ending the set when failure was reached.
Another study also found that athletes using forced reps burned more fat over a 10 week period, than those who weren't.
I think the findings speak for themselves here.
Technique Number Two: Negative Reps We have covered this technique briefly in a past muscle building article, but we're going to talk on using it as a one person parade, instead of having a spotter.
Usually, your spotter would lift the weight for you, and you would lower it as slowly as possible while focusing on the muscle being worked.
Heavier weight than your one rep max is usually used here, so doing this without a spotter isn't exactly a good idea.
Free weights are almost completely out of the question, but smith machines will work very well.
Take the bench press for example.
Position yourself on the bench press, and load up a weight you would normally do 10-12 reps with.
Push the weight up using both arms, and then remove one, and slowly lower the weight with one arm.
Do this until failure is reached.
You should be aiming for a 3-5 second negative movement here.
Try to hit 5-8 reps per side.
Technique Number Four - Cheat Reps While I would never advocate cheating in order to lift heavier weight, the advanced lifter can actually using cheating to push through failure and in turn build muscle.
A new gym goer may unintentionally cheat on just about every rep, this is both dangerous and for lack of a better word, stupid.
I see it time and time again.
After completing your 8-10 reps with strict form (strict form should always be used, with the exception of cheat reps), losen up your form a bit and let other muscles assist in cranking out a couple more reps.
For example, on the triceps push-down, after reaching failure, learn forward a little and allow your bodys weight to assist you in getting out those last couple of reps.
A good spotter will help you through those crucial last few reps, the ones that count.
But what happens when your spotter is a no show? Don't let your workout suffer because you don't have someone to hold your hand.
Here are some techniques you can use to ensure you get a muscle tearing pump, and build muscle solo.
Technique number One: Forced Reps When flying solo, forced reps are going to be best used when you can use one hand at a time.
i.
e.
Dumbell curls, dumbell shoulder presses, you can even use the smith machine.
Take the dumbell preacher curl for example.
You do your regular set of 8-10 reps.
Once you start nearing failure, you use your free hand to assist yourself in raising the weight.
Don't assist too much, you want those last few reps to be as intense as possible.
Scientific research confirms the effectiveness of forced reps.
In one study, growth hormone levels were shown to be three times higher when the muscle was pushed passed failure using forced reps, as apposed to ending the set when failure was reached.
Another study also found that athletes using forced reps burned more fat over a 10 week period, than those who weren't.
I think the findings speak for themselves here.
Technique Number Two: Negative Reps We have covered this technique briefly in a past muscle building article, but we're going to talk on using it as a one person parade, instead of having a spotter.
Usually, your spotter would lift the weight for you, and you would lower it as slowly as possible while focusing on the muscle being worked.
Heavier weight than your one rep max is usually used here, so doing this without a spotter isn't exactly a good idea.
Free weights are almost completely out of the question, but smith machines will work very well.
Take the bench press for example.
Position yourself on the bench press, and load up a weight you would normally do 10-12 reps with.
Push the weight up using both arms, and then remove one, and slowly lower the weight with one arm.
Do this until failure is reached.
You should be aiming for a 3-5 second negative movement here.
Try to hit 5-8 reps per side.
Technique Number Four - Cheat Reps While I would never advocate cheating in order to lift heavier weight, the advanced lifter can actually using cheating to push through failure and in turn build muscle.
A new gym goer may unintentionally cheat on just about every rep, this is both dangerous and for lack of a better word, stupid.
I see it time and time again.
After completing your 8-10 reps with strict form (strict form should always be used, with the exception of cheat reps), losen up your form a bit and let other muscles assist in cranking out a couple more reps.
For example, on the triceps push-down, after reaching failure, learn forward a little and allow your bodys weight to assist you in getting out those last couple of reps.
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