The gym without a spotter

Not Easy · 22-03-2013 11:13am #1

How do you survive the gym without a spotter?

Cause ya can't push yourself on free weight squats or bench press without a spotter ?

And the machines don't give the same benefits?

Gyms should have a spotter matchmaking service haha

Zamboni · 22-03-2013 11:27am

Be a shark Bro

https://www.youtube.com/watch?v=cvH4gYPv_YY

billy2012 · 22-03-2013 11:30am

Not Easy wrote: »

How do you survive the gym without a spotter?

Cause ya can't push yourself on free weight squats or bench press without a spotter ?

And the machines don't give the same benefits?

Gyms should have a spotter matchmaking service haha

Just ask someone man!!

double GG · 22-03-2013 11:40am

Ask someone. People will be happy to help the majority of time if you're willing to do the same if they ask.

Not Easy · 22-03-2013 11:55am

Alright I guess I'll ask someone.. Seen alot of these "she squats, bro" Facebook pages so I thought I'd better get squatting

Doug Cartel · 22-03-2013 11:57am

Is there a squat cage available where you train?

RidleyRider · 22-03-2013 1:00pm

Doug Cartel wrote: »

Is there a squat rack available where you train?

FYP;)

OP, just ask people. If you're willing to return the favour for them then they'll usually be more then obliging between sets when their resting.

Not Easy · 22-03-2013 1:09pm

Doug Cartel wrote: »

Is there a squat cage available where you train?

There is a yoke like this, but only one safety thing:

http://nerdfitness.s3.amazonaws.com/blog/wp-content/uploads/2010/08/Squat-Rack.png

This looks better:

http://cdn.sweatband.com/cybex%20squat%20rack%20with%20fixed%20stops_cybex_squat_rack_with_fixed_stops_2000x2000.jpg

Doug Cartel · 22-03-2013 1:13pm

The first one is better.

If you use that, you're fairly safe. Worst comes to the worst, you can just sit back and let the weight fall on to the rails.

Getting a spot for the squat is actually tricky, as you need two people to do it properly and they need to be on the ball.

RidleyRider · 22-03-2013 1:14pm

Not Easy wrote: »

There is a yoke like this, but only one safety thing:

http://nerdfitness.s3.amazonaws.com/blog/wp-content/uploads/2010/08/Squat-Rack.png

This looks better:

http://cdn.sweatband.com/cybex%20squat%20rack%20with%20fixed%20stops_cybex_squat_rack_with_fixed_stops_2000x2000.jpg

Whats wrong with the first one? You can still, unrack squat and rack in that? Just let the bars at the bottom at a height so as If you fail the bar won't come crashing down to the floor.

Not Easy · 22-03-2013 1:31pm

RidleyRider wrote: »

Whats wrong with the first one? You can still, unrack squat and rack in that? Just let the bars at the bottom at a height so as If you fail the bar won't come crashing down to the floor.

Good stuff, yesterday was the first time I tried to used one of the things, didn`t even notice the bars at the bottom, presumably they are there.

RidleyRider · 22-03-2013 1:35pm

Not Easy wrote: »

Good stuff, yesterday was the first time I tried to used one of the things, didn`t even notice the bars at the bottom, presumably they are there.

They probably are there just you didn't notice them:P

nice_guy80 · 22-03-2013 1:38pm

spotters??? Bah!
don't need 'em, don't use 'em.

RidleyRider · 22-03-2013 1:41pm

nice_guy80 wrote: »

spotters??? Bah!
don't need 'em, don't use 'em.

You ain't training hard enough, brah.

nice_guy80 · 22-03-2013 1:48pm

RidleyRider wrote: »

You ain't training hard enough, brah.

I would say the opposite. Don't have the distraction of someone there to help

I don't try to push or pull anything that I can't do by myself.

Doug Cartel · 22-03-2013 1:51pm

Yeah, from what I can see, for a lot of people getting a spotter means getting someone to help you lift the weight.

RidleyRider · 22-03-2013 1:51pm

nice_guy80 wrote: »

I would say the opposite. Don't have the distraction of someone there to help

I don't try to push or pull anything that I can't do by myself.

What if you fail on a bench? What if you're going for your new reps PB and the bar gets stuck on your chest?

Sometimes, the safety aspect matters more.

nice_guy80 · 22-03-2013 2:01pm

RidleyRider wrote: »

What if you fail on a bench? What if you're going for your new reps PB and the bar gets stuck on your chest?

Sometimes, the safety aspect matters more.

I use dumbbells brah.
usually alternative press

Triangla · 22-03-2013 2:04pm

I've seen people getting spotted for bicep curls in the gym.

Groan.

Hanley · 22-03-2013 2:47pm

Is this a serious thread? If you're training for long term progress, you're better off avoiding failure for the most part. It's not something you should actively seek and look to guard against. You don't need a spotter.

Gummy Panda · 22-03-2013 3:57pm

RidleyRider wrote: »

What if you fail on a bench? What if you're going for your new reps PB and the bar gets stuck on your chest?

Sometimes, the safety aspect matters more.

Don't collar the bar and tilt the weight off.

deadlybuzzman · 22-03-2013 4:00pm

Hanley wrote: »

Is this a serious thread? If you're training for long term progress, you're better off avoiding failure for the most part. It's not something you should actively seek and look to guard against. You don't need a spotter.

I wish I copped on to this much much sooner than what I did. In fairness to the OP if his gym is anything like my current one a big chunk of the members spot each other on everything, curls, smith machine, overhead press machine thing etc.
I was only talking to a guy about it yesterday, the owner of the gym is the only person either of us trust to spot on bench and not row the bar up. The guy I was talking to once had a guy row the bar on every rep.
On the flipside one of these guys asked me for a spot and I told him Id make him work, he got pinned after a few reps, after a sec or 2 I gave the bare minimum of help until he finished the rep. Him and his now purple head were not impressed.
The main reason alot of lads want spots is to massage their own egos, 'benching X weight for 8 reps' with a weight they can only bench for 4 reps.

POSSY · 22-03-2013 4:02pm

Gummy Panda wrote: »

Don't collar the bar and tilt the weight off.

If the bars come down on top of your chest (not neck!) just sit up and roll it off in front of you.

POSSY · 22-03-2013 4:06pm

deadlybuzzman wrote: »

I wish I copped on to this much much sooner than what I did. In fairness to the OP if his gym is anything like my current one a big chunk of the members spot each other on everything, curls, smith machine, overhead press machine thing etc.
I was only talking to a guy about it yesterday, the owner of the gym is the only person either of us trust to spot on bench and not row the bar up. The guy I was talking to once had a guy row the bar on every rep.
On the flipside one of these guys asked me for a spot and I told him Id make him work, he got pinned after a few reps, after a sec or 2 I gave the bare minimum of help until he finished the rep. Him and his now purple head were not impressed.
The main reason alot of lads want spots is to massage their own egos, 'benching X weight for 8 reps' with a weight they can only bench for 4 reps.

Went to a gym back home with a mate of mine last week, was informed I didn't know how to spot properly as I stood back and waited for him to fail (if he did).... for the next 4 sets he had me keep both hands on the bar and lift with him for each rep.... I couldn't help but throw in the obligatory "one more rep man" and the all important "it's all you".

TheBellJar · 22-03-2013 4:30pm

Not Easy wrote: »

Seen alot of these "she squats, bro" Facebook pages so I thought I'd better get squatting

:D This is awesome.

thegreatiam · 22-03-2013 4:36pm

POSSY wrote: »

Went to a gym back home with a mate of mine last week, was informed I didn't know how to spot properly as I stood back and waited for him to fail (if he did).... for the next 4 sets he had me keep both hands on the bar and lift with him for each rep.... I couldn't help but throw in the obligatory "one more rep man" and the all important "it's all you".

Gonna sound silly here but what is the correct way to spot?

Ive never done it for anyone and dont go to failure when im in the gym, so rarely need a 2nd person.

When i am lifting close to my max my trainer will hover his hands near the bar, and put very light fingertip pressure, just for a moment, if I stall. Usually thats enough for me to complete the rep. I assumed thats what everyone did.
Would i be wrong doing that if someone were to ask me to spot for them?

deadlybuzzman · 22-03-2013 5:03pm

The other side of spotting is what the gym owner did to me one morning. I was doing some curls, using more weight and much worse form than normal just for a change. After a few reps the owner (he's very much in the bodybuilding school) came over and I thought "here we go, he's going to start lifting the weight for me", very much the opposite, as I lowered the bar he pushed down on the bar making the negative much harder.
It made a nice change from that "its all you!" guff

Inspector Coptoor · 22-03-2013 5:03pm

A spotter should ONLY move in to assist if the person is about to fail or in the process of failing.

You should not be giving it the full tea bag treatment spotting a guy for 10 reps during a 10 rep set.

If this IS the case, that bro should either:
(a) lower the weight
Or
(b) enroll in the Corminator's school for kids who don't bench good!

martomcg · 22-03-2013 5:12pm

Not a big fan of asking for a spot. I like to think people want to get in, work out and piss off. (Which is the way i am)

So I set up to do my benching in the squat rack. In my gym there are no fixed bench presses just the 2 racks shown above and a smith machine.

Using either I have the safety bars there in case I fail!

(Never use the smith machine for squats or benching - that piece of **** is only for doing calve raises and inverted rows)

Crasp · 22-03-2013 5:31pm

I've never used a spotter, and I do all free weights.

I do fell sometimes though that it would be of benefit, like when you are in between weight intervals and the lighter weight is too easy and the heavier one is too difficult.. I think then it would be good to have a spotter just to help you with the last couple of reps in the set...

I have no comparison, but I feel that without a spotter, you just have to get it right or you're stuck, so there's that extra motivation to finish the last rep. If you're under a barbell trying to bench, you know you need to get it off your chest without help or you're (potentially) screwed. Whereas if you had a spotter, you might be more blasé about it and let them take some of the work.

I've only ever failed on squats on 2 occasions in a year and a half. The first time, my left ankle just collapsed on the way down. I felt a severe sharp shooting pain and it just gave way. Somehow, I will never know, but I manageed to catch it at the bottom down with the good leg. Was able to get it back up then as the pain had gone as quick as it came.

The other time was when I moved from one gym to another. I went stright to the weight I was using in the old gym as I thought it would be the same. I guess there was a difference in the weight of the bar or plates or what I don't know... but I got to the botom and that was that, couldn't get back up. Fortunately, I use the safety rails 100% of the time. I was able to just set the bar down on them and stand back up, it was really easy. It sounds funny, but I never knew how it would be failing on squats... but it wasn't such a big deal in the end.

moral of the story? Always use the safety rails/catches if no spotter. You have a physical and mental fallback then. you know that you have to give 100% cos no-one else is going to help you, but if you do fail the bars are there.

POSSY · 22-03-2013 8:55pm

Inspector Coptoor wrote: »

A spotter should ONLY move in to assist if the person is about to fail or in the process of failing.

You should not be giving it the full tea bag treatment spotting a guy for 10 reps during a 10 rep set.

If this IS the case, that bro should either:
(a) lower the weight
Or
(b) enroll in the Corminator's school for kids who don't bench good!

I'd go as far as to say only act if the person is failing, so for example, if it's benching only act if the bar begins to descend (while being pressed up obviously). At times the bar can be a real grind coming up but that doesn't mean it's time to step in.

traco · 22-03-2013 9:55pm

Only times I use a spotter is going for 1rm. In this case it's pushing to failure to determine the next cycle starting weight. Assistance when needed has only been a minor touch on the bar as it stalls on the lift, if major help needed back off and try again.

TouchingVirus · 22-03-2013 9:59pm

What about spotting for poor form?

traco · 22-03-2013 10:22pm

TouchingVirus wrote: »

What about spotting for poor form?

You could use someone for that but getting good coaching in the lifts early on should ingrain good technique so you know yourself when you are off. I've found it's at 1rm that form breakdown leads to failing and requires that bit of assistance.

3rm or 5rm where the loads are lighter, I can complete the lift without failing (grind it out) but will know my form has been compromised so no point in pushing higher for the sake of numbers although benching for those it's nice to be able to have someone for confidence if it does go wrong. Bench would be the one I'm most cautious with to be honest as there is no way to get away from the bar.