That a training partner is enormously important is actually an open secret. However, most of us know the situation when the Spotter Bank Press is more of an interested onlooker than a real help. So it's not just that the spotter is there to make sure the pole does not rest on your chest. On the contrary, a very close relationship develops over the common training experience, which is the basis for an optimal training. What makes a really good spotter and how you are on the right screws, shows you the following article.
It starts with a good communication
Before we discuss how you can effectively use various intensity techniques with the help of your training partner, let's just say a few words about the absolute basis. After all, it's about communication, because it's you who has to tell the spotter what to do during a sentence. The randomly selected guy who helps you in the gym while benching can not really read minds. So make clear announcements about what your randomly chosen spotter should do when you're stalling or when to help you and when not. Let him know if he should help you lift the weight off, if he should help you back up, or if you want to perform forced repetitions. So you see, nothing works without communication. However, if these simple rules are followed, you can make your training significantly more effective. Of course, the whole thing works even better with a permanent training partner whom you trust completely.
Increase the intensity through the manual intervention of your spotter
There are a few things your spotter can do to make your workout more effective. This is the case, for example, with exercises in which the tension is maintained only within the framework of a very small range of motion. Especially with such exercises your spotter can exert some pull or back pressure to provide a higher utilization of the muscle fibers. One example is the dumbbell flyers. This exercise is undoubtedly one of the most popular exercises for the chest muscles and therefore has its justification in any case. The big problem, however, is that the muscle tension decreases progressively the closer the dumbbells are brought together. To increase the intensity at this point, your training partner can position his hands on the inside between your hands and apply slight pressure to the outside. This should increase until the dumbbells are completely brought together. The bottom line is that the exercise becomes significantly more intense, which is also reflected by a rising growth stimulus.
Use negative repetitions
This intensity technique is based on the fact that in concentric motion, ie when lifting a weight, not all muscle fibers are utilized. Accordingly, many muscle fibers react much more strongly to a so-called eccentric stimulus, which arises when a weight is released. Consciously performing negative repeats takes advantage of this fact. In practice, there are two ways to use this technique. On the one hand, at the end of a set, when your muscles are already fatigued from concentric stress, then this still has enough eccentric power. On the other hand, you can also build a whole training session for a change on this principle. In the concrete implementation of the training partner helps you to lift the weight in the concentric movement phase. Your task is then to perform the eccentric motion phase as slowly as possible to maximize muscle tension. If you apply this technique at the end of a normal set, use your normal working weight. On the other hand, if you are planning an entire training session based on this system, you must use a weight that is well above your workout weight.
Actually, the forced repetitions are the most well-known intensity technique, which does not require any further explanation. However, you should not necessarily assume that your spotter knows the subtleties of this technique. Since he can not read any thoughts, he also does not know when he should intervene and help you. Also important here is the communication. This technique can not only be used with classic dumbbell exercises, but also with chin-ups. So as soon as you reach the point of muscle failure, your spotter grabs your feet and neutralises a portion of your body weight by applying light pressure. This in turn are more repetitions in it. This principle works, for example, with dips.
The lock-and-load technique
In this intensity technique, which is performed on machines that are loaded with weight plates, you start with a light weight and perform five repetitions. Once you have completed this, your spotter will increase the weight by five kilograms and you will perform another five repetitions. The game will continue until you can do only one repetition with the loaded weight. Thereafter, the weight is gradually reduced again until the weight of the machine is empty. For example, this technique can be used as the last sentence for a muscle group to really push it to its limits.
As you can see, a spotter is more than just someone who helps you to train safely. Rather, a good spotter can tip the scales of success. So you would be ill advised if you did not use that potential.