Quote:
Originally Posted by Monchy36
I go to the gym, but alone... don't like to make friends or waist time at the gym, that's why I love early mornings! Get in, workout, get out! Now I'm not looking to drop weight just get fat out of the mid section, not looking for a model body, just be like I was 20 every close I put on always looks good... now I'm increasing in lifting weight slowly because I'm by myself... When I start in September I try bench 185 and couldn't even get it off! So I'm amazed to see myself pushing 195, and next week I'll go for 205 a least once... just want to know if you can give me any advice on how can I go up without get hurt, or the way I'm doing it now is good enough?
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I lifted for several years on and off without a 'partner', but it doesn't take a minute to have someone, anyone give a quick spot when you are attempting to max out. Trust me, anyone is willing to stop and give a hand, and please, please take that opportunity to accept it. I agree, no need to stop, chit-chat or make new friends in the gym, but there are people willing to lend a quick hand at any moment. Just tell them not to touch the bar till it goes in the wrong direction, otherwise, just watch.
You used the "without getting hurt" comment...ooooooooohhhh. Best advice on not getting hurt is not doing exercises that cause additional stress to joints. For example, nose-breakers. This exercise is horrible and never needs to be performed, EVER. Lat pulls behind the head, again, horrible form, NEVER needs to be performed in the gym. The list goes on and on. The risk for injury is high, while there are other exercises that target the same muscles, without risk of getting hurt.
While pressing heavy weights, if you stay in the low rep, pushing about 85%-90%...once you have that weight and getting 4-5 reps, then go up in weight and drop it back to 2 reps... rinse-repeat.