Francesco A. Castano

Is A Weight Lifting Spotter Required For Significant Muscle Growth?



Posted: Monday, March 09, 2009

by
IncrediBody.com

One of the most vital bodybuilding concepts for maximum muscle building is reaching muscular failure, where a bodybuilder takes a certain weight training exercise to the point where no further repetitions are possible, and this necessitates some form of spotting on several exercises, especially those involving the chest and legs, so many opt to pair up with a weight training partner so that they can always have a safety mechanism to protect against injury.

Even bodybuilders who otherwise would rather perform bodybuilding workout sessions alone decide to seek out a partner specifically to allow failure on certain weight training exercises, and for those who cannot find a companion for such a purpose, they will inevitably join a gym and interrupt other busy weight lifters to offer a spot during certain sets, which is not only agitating to any bodybuilder who is attempting to complete a workout without distraction, but in reality, finding such a spotter is not always easy depending on type of gym. Although there are certain bodybuilders who can locate trustworthy weight training partners to accompany them for every workout, the chances are far greater that this will prove impossible, leaving either the random spotter technique (asking various gym members for help), which as mentioned is bothersome and distracting to others, or requires the use of machines exclusively, which naturally prevents the need for any spotting whatsoever.

But what if a bodybuilder seeks to train with free weights on workout exercises such as the triceps press, and wishes to perform these specific weight training movements alone, without the benefit of a spotter? This is easily possible through use of a power rack, where two beams allow positioning at various locations to guard a bodybuilder from becoming incapacitated underneath a heavy weight during his or her workout session. Since a power rack has adjustable spotting bars, the unit is not only helpful for upper body weight training exercises such as the shoulder press, but also for the squat and calf raise, lower body movements which many wish to perform with a free weight barbell instead of machines.

Some use a squat rack instead of a power rack, and this is a serious mistake given that the spotting beams offered by a power rack are designed specifically to serve as a protective mechanism in case a bodybuilder happens to lose control of the weight during his or her set, while a squat rack does not allow this heightened level of protection. With a power rack, spotting is easily doable without assistance from a weight training partner, as you can place the bar on a small set of pegs to begin the exercise, and the large, lengthy spotting beams are positioned lower for complete protection during each weight lifting set. Many gyms offer power racks, although some may only purchase one, and any bodybuilder who understands the value of this particular piece of workout equipment will regularly monopolize the device, which requires those who also seek benefit to either try and "work in" (which is very inconvenient unless both bodybuilders are using the same workout exercises and weight, which almost will never occur), or wait until the power rack is no longer occupied, which is wasteful if you are on a strict schedule (and others may then ask you to "work in" as well!). So, if space permits, purchasing a power rack for your basement or home workout room is a superior alternative, as combining a power rack along with a workout bench, barbell, two dumbbell collars and free weight plates, amazing muscle building is possible at home, alone, as you will reach failure safely on all weight training workout exercises without need for a spotter.

The other issue with attempting to locate a weight training partner to spot during heavy bench pressing and other similar workout exercises is that, unless you are surrounded by an army of numerous very strong bodybuilders, it's quite possible to become incapacitated underneath a weight even when a spotter is watching, as reaching failure, by its very definition, requires that you can no longer produce the energy to complete a repetition, and for any spotter to hoist dead weight from a standing position is especially dangerous and difficult, to the point where the spotter may be unable to help you avoid becoming stuck underneath a barbell as your energy reserves decline during a workout set. Yet with a power rack, this is not an issue, as you adjust the spotting beams to a location where the barbell cannot cause you to become trapped underneath, regardless of how heavy a weight you may be using for your bodybuilding workouts, so I strongly recommend, even if you train with a trustworthy and very strong partner, to always rely on a power rack for spotting during all pressing exercises so that you can ensure a heightened sense of safety and maximum intensity without needlessly risking a severe and dangerous mishap.

Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle growth without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling exercise equipment at guaranteed lowest prices.
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