[finalf72]

dear muscle builders ::

hi, i am james. i am a wieght lifter who has lifted for 2 years now. anyway , in the following paragraph, is my question.

i have no one to spot me for benching or squats and front squats. since i dont have anyone to spot me, if i just work out with smaller weights and reps in diffrent variations so that i can do the excercises without failing (not being able to lift the bar anymore and when spotters come in) and i just keep doing that till i get real tired and get that feeling where it feels diffrent and wierd when u move ur arms cuz i lifted alot, will i still get the same results as excercising with my normal calculated wieght and reps and lifting till failure(with spotters) by doing that?

[Blackfrost]

From all the books I've read the answer is: NO

The general consensus - at least at this point in time is that you must lift heavier and heavier weights to failure, to grow beyond a certain size.

Solutions for the lifter. Bench Press is not needed to build a big defined chest, it can be achieved equally as easy with Dumbells: doing flys and chest presses. These you can work to absolute failure, because they won't crush you when your arms give out haha. You just drop the dumbells to the floor.

For Squats, the best solution is to work inside a weight cage (has a crossbar on each side that stops the weight at a designated point) so if you can't push it back up, you just slide out from under it.

If you can't lift your arms in the shower to wash your hair after an upper body workout - then you have lifted to failure

Cheers

[Horse]

Yeah... Exactly what he said. You grow muscle faster with heavy weights and good form.

I haven't had a reliable work out partner for years. I don't like waiting to ask somebody for a spot every set, so I have structured my workout around not having a spotter.

Dumbells are great. You get a better workout with them anyway since you are forced to use more stabalizing muscles.

Still it's better to have a partner who can help motivate you and force you to eek out one or two more reps than you thought were possible.

[markraine]

Try the Miracle Machine man....otherwise known as a Smith Machine You can actually use heavier weights on that and set the resistance bar at different levels...its my single favorite piece of equipment at the gym, squats, bench presses, biceps/triceps, forearms, wrists, shoulders........you can workout pretty much any muscle using the Smith Machine, its especially great when you don't have a spotter.

[pippen_2k]

Smaller weights and more reps will just increase your endurance and cardio. Sure its goods good for some (Like Athletes), but if you are looking at increasing your muscle mass it has to be heavier weights and less reps... that is if your into the body building area....which I think your talking about.

So yeah... if you cant get a spotter your gonna have to try the other options the above responses gave.

[Marshbear32]

You need to do both for muscle development. Lighter weights will define the muscle and heavier weights will make them grow.

If you go to a gym they should be able to provide spotters if you ask.