fbpx

Will Your Spotter Help You Make Better Gains?

Related Posts

  • 5 FITNESS MYTHS THAT WON’T GO AWAY

    You have surely heard some of them before – there is something special about them – they simply won’t go away. If you’re new to dieting, it’s easy to fall for the myths. Fitness myths Read more…

  • Can Insulin help you build muscle?

    “Eat some candy after your workout, you need to keep those insulin levels high bro, that’s how you get jacked”. No “bro”, it isn’t. Insulin is a hormone that tells your body’s cells to use Read more…

  • How to prevent injury

    You’ve probably heard that training too much can get you injured. You’ve probably also heard that training too little makes you weaker and more likely to get injured. This is the injury paradox. Training can Read more…

  • How to track progress

    A good workout program motivates you to get back to the gym for your next workout. For many people, the making PROGRESS gives a rewarding feeling which makes us want to keep training. (1) That’s Read more…

Try to find a training partner if you don’t already have one. If that fails, don’t hesitate to ask your fellow gym-goers for a spot on your hard sets. Benching to failure with 60% of 1RM loads with spotters visible led to an increase in performance of about 1.5 reps per set across three sets, compared to benching the same weight when spotters were concealed.

Completing more reps with spotters present was accompanied by a larger rise in blood lactate, verifying increased anaerobic fatigue. However, ratings of perceived exertion were actually lower with visible spotters. Self-efficacy was roughly 45% higher when benching with visible spotters. This study demonstrates that using spotters can increase performance, decrease perceived effort, and increase self-efficacy. The effect would likely be even larger with dedicated training partners.

Article from MASS – Monthly Applications in Strength Sport. The best tool for any serious athlete or coach to stay updated on the latest fitness science and how to use it, in-depth.

As we are affiliates, EBT readers can get a free sample issue to discover how useful MASS is. A subscription comes with everything shown below and more!

Source:
Presence of Spotters Improves Bench Press Performance: A Deception Study. doi: 10.1519/JSC.0000000000002285

Stay Updated

With the latest science updates. We don’t spam! 

By clicking on subscribe you agree to our Privacy PolicyTerms & Condititions