Is A Weight Lifting Spotter Necessary For Substantial Muscle Building?
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By :
Francesco Castano
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One of the most vital bodybuilding concepts for maximum muscle gain is achieving failure on each workout set, where a bodybuilder takes a certain weight training exercise to a level of fatigue where no additional repetitions are possible, and this requires some form of spotting on certain exercises, especially those involving the legs and chest, so many choose to pair up with a weight training partner so that they can always have a safety mechanism to reduce the risk of injury.
Even bodybuilders who otherwise prefer performing bodybuilding workouts alone decide to find 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 bother other busy weight lifters to provide spotting 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 possible depending on the time of day and type of training facility. Although there are certain bodybuilders who can locate trustworthy weight training partners to accompany them for each workout session, the chances are great that this will prove impossible, leaving either the random spotter technique (asking various gym members for help), which as mentioned is quite rude and distracting to others, or requires using 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 shoulder press, and wishes to perform these specific weight lifting movements alone, without the benefit of a spotter? This is easily doable through use of a power rack (also referred to as a spotting cage), where two beams allow positioning at various locations to protect a bodybuilder from becoming trapped underneath a heavy weight during his or her workout session. Since a power rack has movable spotting bars, the unit is not only useful for upper body weight lifting exercises such as the triceps 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 which comprise a power rack are designed specifically to serve as a protective mechanism in case a bodybuilder relinquishes control of the weight, while a squat rack does not allow this important level of protection. With a power rack, spotting is easily doable without the aid of a partner, as you can place the barbell on a smaller set of pegs for initial lift off, and the large, long spotting beams are positioned lower for total protection during each weight lifting set. Many gyms provide power racks, although some may only purchase one, and any bodybuilder who understands the value of this particular piece of workout equipment will quickly monopolize the device, which requires those who also seek benefit to either "work in" (which is very intrusive unless both bodybuilders are using identical workout exercises and weight, which almost will never occur), or wait for the power rack to become available, which is wasteful if you are on a 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 option, as utilizing a power rack along with a workout bench, barbell, two dumbbell collars and free weight plates, amazing muscle gain is possible at home, alone, as you will reach failure safely on all weight lifting workout exercises without need for a spotter.
The other serious difficulty with attempting to locate a weight lifting partner to spot during heavy shoulder pressing and other similar workout exercises is that, unless you are surrounded by an army of other very powerful bodybuilders, it's quite possible to become trapped underneath a weight even when a spotter is watching over you, as reaching failure, by its very definition, requires that you can no longer muster the energy to complete a repetition, and for a spotter to hoist dead weight from a standing position is extremely difficult and dangerous, 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 never an issue, as you adjust the spotting beams to a position where the barbell cannot cause you to become trapped underneath, regardless of how monstrous a weight you may be using for your bodybuilding workout session, so I firmly recommend, even if you train with a trustworthy and very powerful partner, to always use a power rack for spotting during all pressing exercises so that you can ensure a heightened sense of safety and substantial intensity without unnecessarily risking a severe injury.
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Author Resource:-
Francesco Castano authors MuscleNOW.com, a weight training program for muscle building without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling weight lifting equipment at guaranteed lowest prices.
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2009-08-02 07:53:30
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