EBC2019 "Spring Cutter" Prize BTC ($43,650.00USD). Good luck everyone! | Sponsors | Discuss
    • up
    • 2
    • down
    • 0
    • 2
  • Hunter2400's picture
  • LVL1
  • 65
  • How to push through when going alone?

  • Hunter2400   •   Thu, Dec 6th, '18 10:09   •   54 replies, 821 views

I dont have a workout partner and dont want one. Im friendly with the loyal gym goers but dont like too much conversation and try to keep to myself for the most part. Down side is I find it very hard to push for PR's and find myself flaking off towards the end of my sets when I know I can do more. How do you push with no support? I have asked for spots from time to time but find most people get too chatty and i just dont like that.

Comments

  • Keepmovingforward's picture
  • LVL2
  • 108
 
  • Keepmovingforward
  • 5 months ago

When I get to the gym it’s my time to workout all the bullshit in my head and the best way to do that for me is tossing weight around I definitely don’t need someone chatting in my ear. Supersets or drop sets have been working great for me. Once in a while I ask a guy for a spot, you can usually tell the guys that feel the same way that don’t want to talk.

  • Dets's picture
  • LVL1
  • 57
 
  • Dets
  • 5 months ago

Ask people who have headphones on.

90% of the time, they just go back to listening to whatever podcast they had on.

Or.

Consider getting a trainer once every two weeks. Just tell him exactly what you want. You are looking for support while going for PR's and if you are at a good gym (or in a big city), he should understand his role and help you towards it. Plus you may make a friend in the process and learn something new.

Anyone on this site and cycling should be considered intermediate/advanced at the very least in any public setting. A good trainer is available for someone of your ability if you look close enough and could be a good investment for someone on your level.

Good luck brother

  • zeusmarada's picture
  • ADV
  • 432
 
  • zeusmarada
  • 5 months ago

Dumbbells and "machines" (hammer strength machines, cable machines, all of them) are a good solution to your problem for the time being.

You can't drop a barbell if you're pushing hard. You can drop dumbbells, or let the weight back down on a machine.

I realize this doesn't DIRECTLY help you with PR's in the big three, but it'll help your PR's when you get back around to attempting them.

Also, lastly and most importantly, remember your goals. If pushing new PR's is your goal, train accordingly. I your goal is to lean out, or bulk, eat and lift (and sleep!!!!) accordingly. If PR's are just a "perk" to your training, then ignore them and stay focused on the goal.

  • Hunter2400's picture
  • LVL1
  • 65
 

Appreciate your time and advice as well as everyone else here! Yeah I'm not a huge PR or numbers whore....BUT I do like to see increases and I like a PR challenge from time to time. And sometimes it's not so much a PR I just simply want to hit more weight and my dumb brain gets in the way

  • zeusmarada's picture
  • ADV
  • 432
 

It's funny how our brain will tell us NO when our muscles clearly say BRING IT ON. Most days, I lift to numb my own dumb brain. I push to form failure on every set, partly so I mentally know I'm "having a good lift," but mostly cuz that's the only way I can get a good enough dopamine rush from lifting to actually get the mental benefits of lowering stress, etc.

Hunter2400, I hear you on wanting to "see the numbers go up." I'm in my 40's, but my brain still has moments where it thinks I'm in my mid-twenties. MORE! Snap, crackle, pop... there goes another month or two worth of tweaks to wait out.. damn this middle age stuff.

  • Protein4breakfast's picture
  • LVL1
  • 69
 
  • Protein4breakfast
  • 5 months ago

This happens to me sometimes as well. I live working out by myself no waiting or talking but it does make it harder to push yourself. For example if I’m doing a 5x5 and It’s my last set I may not push for that last rep or things like that. What I’ve started doing to get out of my funk is I plan my workout in my head with what exercises and how many sets and reps for each excercise. I do this on my way to the gym or anytime before I go and that way I have a goal set and I make sure I meet it.

  • press1's picture
  • ADV
  • 476
 

That's also something I've started doing recently as well buddy. Time and time again (Papa roach lol) I was finding I'd start a workout with a rough idea of what numbers I wanted to hit and where to take things if I was missing them, only to find often after only finishing the warm-up if I wasn't feeling 100% I'd just think oh well maybe leave the heavier stuff today and just do some pause work and deadpresses etc. Then feel really pi**ed off after the session that I didn't accomplish anything I'd set out to. Now I write the weights and reps I want to hit and no matter what I'll go for them and not deviate from the plan, 90% of the time I'll hit them and if I don't it still feels great to know I tried and it pushes me harder to get them next session. I find this definately helps in staying on track and focused on what needs to be done.

  • JL's picture
  • ADV
  • 553
 
  • JL
  • 5 months ago

Very first thing I do at the gym is put my headphones in. I’ve even scoped out the parking lot to avoid certain people before going to the gym. Not that I dislike anyone or having a friendly conversation. The gym is my time! It’s stress relief, mentally and physically!

As far as pr’s go. If I know someone who can properly spot I’ll ask for help. I won’t even take out my headphones though other then to ask or say thanks. No need to. If I’m by my self I use the safety’s on the equipment. Don’t be afraid to fail. Failing will help you push harder for it. It will also let you know how the weight truly feels as most spotter will help to much. I love the feeling of hitting heavy weight by myself. Makes me feel like a fkn beast!

  • Johnny Bravo's picture
  • LVL1
  • 76
 
  • Johnny Bravo
  • 5 months ago

When I’m not comfortable with more weight or can’t get into position I try something like this on a 5x5:
Next 5x6. Next 6x5. Next 6x6. Usually by then I’m comfortable with more weight. Something similar can b used on almost any rep scheme.

If I physically can’t get into position like with dumbbell work I’ll rest pause my reps until I hit the target and each week go for at least one more rep before I have to rest pause. So if I fail on 7/10 the next week I gotta get 8 before I rest pause. Once I’m comfortable with 10/10 I either gotta change exercises or keep going up in reps or sets like I mentioned above. Hope this helps

  • press1's picture
  • ADV
  • 476
 
  • press1
  • 5 months ago

Do you train in or have access to a Power rack at your gym? If you like training alone and even with a partner but train heavy then they are the best thing to have access to in order to keep going for PR's and to attempt them safely in the knowledge that should you not get it back up its no problem. This will happen a lot if you like to push for records whether its singles or reps you are trying to break, even missing the lift can be beneficial still as you are fighting the lift as it comes back down and its still breaking muscle. It all helps strengthen the tendons and thicken the fibres for next time. I'm the same as you, when I'm training its 110% focus on the entire workout as I'm not there to socialise or take pictures in the mirror.

  • Hunter2400's picture
  • LVL1
  • 65
 

I do have access and use the power rack weekly. My problem comes with dumbbell and bench presses mostly. I notice the other day I was using 65lb dumbbells doing shoulder presses and I wanted to keep going up in weight but really needed support to get them in position so I stayed with what I had. That was day I questioned myself.

  • Pale's picture
  • MOD
  • EXP
  • 1500
 
  • Pale
  • 5 months ago

Good thread. I feel like I have been in kind of a funk with my workout schedule this year too. But business had to come first this year. I feel like I am ready to snap back but time will tell. I also agree having a program does hold one accountable.

  • Carlos Danger's picture
  • EXP
  • 815
 
  • Carlos Danger
  • 5 months ago
  • @Pale

I can relate. Family was a priority the last couple of years. Problem was that all of the downtime combined with lack of discipline put me behind. Starting in May I made it priority #1 to get healthy first and then performance could come after.
The game plan has worked to a T. Diet was the foundation. Program for exercise came second. Then ensuring I was using the highest quality supplements was last. The results came like a wave. But it took serious sacrifice which is the hardest part for me. Watching family fellowship over fine spirits while I said no thanks. Feeling sorry for myself and having to always apologize to my wife for being “HANGRY” all the time. That’s the real hard part for me. The gym part is my safe place. I get to beat the shit out of myself and it feels good 9x out of 10.
I missed doing this thing. I forgot how much I really love training. It’s the other stuff we have to do to get the results is the hard part.

  • Hunter2400's picture
  • LVL1
  • 65
 
  • Hunter2400
  • 5 months ago

Dude....you guys rock. Seriously, I did not expect this amount of advice and info from my question. The fact that each of you took time to lay out all this info is truly inspiring and shows there still is some good peeps out there in this crazy jacked up world. I plan to read and re-read each comment and apply a little something from each of you. Very grateful

  • JUICEBOX0331's picture
  • LVL3
  • 338
 
  • JUICEBOX0331
  • 5 months ago

I just lift, I have a desire everyday to slay weights, release aggression and try to kill my body "not litterally" and with no rhyme or reason I turned into a 6' 260lb guy that apparently grabs a lot of attention, my wife always says the guys in there want to be me and the girls want to be with me, granted my wife is the chick the girls want to be and the guys want to be with so it's easy for her to tell me that. And I guess in some narssasistic sense, I secretly enjoy that fact. Lifting alone is what both of us do, she spots me when I need it and I spot her when she needs it, other than that we mind our own and get business done.

  • dextetherdog's picture
  • LVL3
  • 208
 
  • dextetherdog
  • 5 months ago

I am keeping a track of all my lifts - every set, every rep and a rest time in between the sets.
Every time I do my set, I have a number set in mind that I need to get no matter what to have a successful workout.
Once you have a target written down on the paper, every workout becomes a challenge as you want to progress. Since I started writing my workouts down, I never got bored of the gym and never experienced lack of motivation to push to the max.

  • Makwa's picture
  • EXP
  • 4167
 

The key to taking it to the next level is tracking your workouts. Sets, reps, rest can all be manipulated to keep progressing. If you don't track them how do you know what you did last workout so that you can best yourself with one more rep, extra weight or less rest time. It is impossible if trying to periodize your workout to keep the gains coming.

I dropped the pen and paper a long time ago and now use the Jfit app on my phone.

  • dextetherdog's picture
  • LVL3
  • 208
 
  • dextetherdog
  • 5 months ago
  • @Makwa

Think app would be a smarter approach as we live in the century of technology.
I kind of like the actual process of writing things down in my notebook and checking me previous lifts.
Think if I was doing that on the phone I would get distracted by missed phone calls or messages.
But I will definitely have a look at the app, that would be easier instead of carrying note book on you every day

  • giardap's picture
  • EXP
  • 1614
 
  • giardap
  • 5 months ago

I don't train for specifically for strength, so you wont really ever find me aiming for PR's, too many injuries from past poorly executed ego lifting for me.

But progression as part of a periodised plan is what helps us grow and get stronger. To progress my db press let's say.... I start at 5 working sets, lets say ~10,10,9,8,failure/pause/failure... something like that. I progress it over the weeks to 5sets of ~12, or ~15/12/12/12/12 - as long as the last 3 sets are up to at least 12 that is.
Then I increase weight and start again. I guess it is the same as a 5x5 approach, but well out of the dangerzone of 1rm injury land... and it naturally increases what would be your 1rm of course.

Things that can be progressed to increase strength:
Rep #'s, rest time (shortened), weight, weight in weak areas of the resistance curve (bands help but there are machines too where you can load different points of the curve - or you can monster set e.g. incline flat decline etc.), volume/# of sets, frequency each week.

  • Makwa's picture
  • EXP
  • 4167
 

Without periodization there is no growth. This is where most people fail and why they look the same year after year.

  • jayisk's picture
  • LVL3
  • 253
 

it amazes me how many people that train either BB or PL and dont have a training program mapped out.
They just do whatever they feel like when they get to the gym.

That is why these people look the same, never break PR's, and waste their time yr after yr.
Just like with a persons diet and gear you need to have a plan.., and that plan needs to be able to be justified for what their goals are.

  • Carlos Danger's picture
  • EXP
  • 815
 
  • Carlos Danger
  • 5 months ago
  • @jayisk

I think not just having a plan is problem but folks need to have the right plan for their body and their precise goals. So many guys want it all and try and serve too many masters. Not everyone has the genetic disposition to accomplish it all. Most average joes and janes need precise detail and goal oriented programs. It’s like the old fashioned bulk/cut cycles. Not many can add muscle while losing fat. Only a precious few walking planet earth can get away with that. Then folks need to realize that even with the right plan and programs it takes time. Instant gains leave just as fast. True muscle maturity takes years and so does the proper experience to not have to rely on others to draft their plans. Look at Rhoden. Dude is what 43? This all takes time to get it all right

  • giardap's picture
  • EXP
  • 1614
 

Absolutely. Been there myself in the past, scratching my head for years.

  • Carlos Danger's picture
  • EXP
  • 815
 
  • Carlos Danger
  • 5 months ago

I do think 1x max once a week or every other week serves me well. I’m a fan of progressive overload principles but like mentioned below it can be tweaked to include other measures besides weight. TUT is a key contributor to breaking down the muscle and getting the lactic acid build up which forces the body to release GH and IGF1 leading to gains. A couple other processes like muscle cell proliferation and muscle cell activation help with the growth and repair of the targeted muscle groups. Ive found that lower intensity higher volume does a kick ass job at fostering the right environment for these processes to take place. A close friend of mine wrote up a forum on Lactic acid and muscle growth back in the day.
Another thought and practice I’m in love with is Lower weight longer TUT. Longer tighter contractions on the top of the concentric movement and slower controlled eccentric movements. Makwa wrote a bad ass forum on this principle. The shit is a perfect write up on something everyone should practice.

I think we can marry to two training principles of the high intensity low volume style Mentzer had us all fall in love with and the higher volume lower intensity style you see more popular in today’s age. I’ve tried sticking to a 80/20 ratio of 80% of my sessions are lower volume and 20% will be max lift sessions. That seems to have lowered my overall 1-2 rep max but my working sets have all increased. I keep things simple and use a lot of super sets giants and triples on high volume days. I stick to the smith machine or machines on these days as well to lock in form and it helps eliminate the need for a spotter.
On max lift days I always try to get at least 10-15lb increases without needing a spotter. It might be a definite slower way to my top end numbers on lifts but the pumps are sick and my body responds so well to this I’ll be sticking to this for the rest of this blast I’m on. I do think alternating styles has a place at the table. Keeping the body guessing is mission critical and you have to be ready for when you body tells you it’s time to switch things up. I’m pretending like I’m smarter than my body by doing the 80/20 ratio I’ve got going on.
Sorry fo such a long post:)

  • Makwa's picture
  • EXP
  • 4167
 

TUT and intensifiers like giant sets is where it is at for muscles growth.
I think your 80/20 split is a good ratio, although I am at a probably 95/5 ratio.

I just don't do (can't do) heavy weight anymore. It is kind of the catch 22 scenario here. To build muscle quicker you need to do more high volume under maximal tension and the stronger you are the more tension you can put on the muscle (heavier weight). Now if you train for strength you will get stronger quicker but not as big. So what do we do as bodybuilders, Dabble in a little strength training here and there so you are not to far off with your 80/20 split. Now if your primary purpose was just to get stronger you will get stronger faster by flipping that ratio around but not as big.

  • Carlos Danger's picture
  • EXP
  • 815
 
  • Carlos Danger
  • 5 months ago
  • @Makwa

100% agree bro. I’m dealing with some injuries right now that limits my top end intensity. I’ve made some adjustments and too be honest I’m almost more satisfied with my results in these last 6wks than I have on 12wk cycles with 5x5 programs.

  • Kgp's picture
  • LVL1
  • 72
 

This is a very interesting topic. Heavy and low of reps is all for strength. Light and high reps and its all endurance.

Hypertrophy lies in the sweet spot in the middle but I would think switching it up from time to time would be beneficial to shocking our muscles.

  • Makwa's picture
  • EXP
  • 4167
 
  • Makwa
  • 5 months ago
  • @Kgp

Maximum hypertrophy occurs with a TUT between 40-80 seconds. Go below that and you are training more for strength and above more for endurance. 10 reps with a 4-0-1-0 tempo would give you a TUT of 50 seconds, 8 reps would put you at 40 for example. So adjust your rep/tempo schemes to fall in that range if your desire is maximum hypertrophy.

  • Kgp's picture
  • LVL1
  • 72
 

This is great info. I am going to put it to use.

  • Rough's picture
  • BASIC
  • 7
 
  • Rough
  • 5 months ago

Been lifting alone for 20yrs, prefer it that way. No one can push yourself as hard as you can. In my own head I use the gym patrons as if there all watching me like I'm the show. Not in a narcissistic sense but in the motivational way. Love to push myself to the limits, no talk just intensity. Every individual has his or her own but that is mine