Question: To the Ladies who lift solo....

BicepGurl · 07-06-2007, 12:30 PM

I apologize if there is already a thread on this...

To all the ladies who work out without a lifting partner... what are your strategies for complete fatigue? I recently lost my workout partner and am feeling at a loss on pushing my muscles to the next level. For instance squats - with someone behind me I can try for that extra rep... but without....

. Maybe I just need to suck it up? I just don't want to get injured!!

I'm tried supersets, but any other ideas?

Asking for a quick spot is not gonna work - I just switched gyms and don't want to make friends at the new one!! In and out this time!!

limniade · 07-06-2007, 12:43 PM

Essentially, I don't lift any heavier than I can successfully complete the rep. Better to have my progress take a little longer, than a lot longer because I injured myself.

Lckymii · 07-06-2007, 02:34 PM

I feel the same way, I work as hard as I can but if I know that the next rep is really iffy then I don't do it.
Another thing that I do too, which seems to work alright for me, is when in doubt take your recovery time and see if you can pump out a few more, if I can do another complete set I know that next time I need to up the weight or reps, depending on the range I am shooting for. This method has been helping me to steadily improve. Good luck!

Jamie M · 07-06-2007, 02:38 PM

Quote:

Originally Posted by limniade

Essentially, I don't lift any heavier than I can successfully complete the rep. Better to have my progress take a little longer, than a lot longer because I injured myself.

That's pretty much my philosophy

Mrs_Muscles · 07-06-2007, 04:44 PM

Quote:

Originally Posted by limniade

Essentially, I don't lift any heavier than I can successfully complete the rep. Better to have my progress take a little longer, than a lot longer because I injured myself.

Quote:

Originally Posted by Lckymii

I feel the same way, I work as hard as I can but if I know that the next rep is really iffy then I don't do it.
Another thing that I do too, which seems to work alright for me, is when in doubt take your recovery time and see if you can pump out a few more, if I can do another complete set I know that next time I need to up the weight or reps, depending on the range I am shooting for. This method has been helping me to steadily improve. Good luck!

Good advice! I do pretty much the same thing. Another option too... some squat racks have an adjustable bar, you can adjust it down to just a notch below your low point on the squat That way if you can't get that last rep out, you can let the weight go on that rather than hurting yourself. It can be a bit annoying if you squat real low and keep hitting the bar, but it's better than getting hurt! It' works for bench too... if you can just move a bench over there.

hmotb555 · 07-06-2007, 07:37 PM

Quote:

Originally Posted by limniade

Essentially, I don't lift any heavier than I can successfully complete the rep. Better to have my progress take a little longer, than a lot longer because I injured myself.

that's what I do

BicepGurl · 07-07-2007, 12:41 PM

Thanks for your replies ladies!

Amanda76 · 07-07-2007, 01:17 PM

Squats are scary when you're pushing yourself that hard! Do you lift in a cage (or anything else that has side rails you can adjust)? If so, I just put those a little bit below the lowest point the bar will hit. Worst-case scenario is that you'll make a bit of noise if you fail.

Amanda76 · 07-07-2007, 01:24 PM

Quote:

Originally Posted by Mrs_Muscles

Good advice! I do pretty much the same thing. Another option too... some squat racks have an adjustable bar, you can adjust it down to just a notch below your low point on the squat That way if you can't get that last rep out, you can let the weight go on that rather than hurting yourself. It can be a bit annoying if you squat real low and keep hitting the bar, but it's better than getting hurt! It' works for bench too... if you can just move a bench over there.

Okay...read this after I posted. Ditto, then. LOL

Our "cage" adjusts so that us short people can even go A2G without hitting the side rails (we use that one for partial deadlifts and deadlifts when we're trying to move up and can't quite get a particular weight to the floor, too)...we also have squat racks that just barely let me get A2G...so maybe make sure you consider all equipment available to you, instead of using the first squat rack you see.

do1more · 07-07-2007, 06:26 PM

Yup, I am with MrsMuscles. I use the catch bars in the squat rack. I dropped it (the bar) one time, sure made a hell of a racket, even with the padding on the catch bars!

For bench I just try to stay safe and if i get lucky maybe once a month somebody will spot for me.

Its tuff with out a partner, wish my husband was into it.............

Mrs_Muscles · 07-09-2007, 09:26 PM

Quote:

Originally Posted by do1more

Yup, I am with MrsMuscles. I use the catch bars in the squat rack. I dropped it (the bar) one time, sure made a hell of a racket, even with the padding on the catch bars!

For bench I just try to stay safe and if i get lucky maybe once a month somebody will spot for me.

Its tuff with out a partner, wish my husband was into it.............

Glad I'm not the only one! lol

Yeah, I sure wish my husband was into it too. When we were dating he was the guy who helped all his friends with proper form and routines... now I can't get him near anything that resembles exercise.

yeara · 07-10-2007, 01:51 AM

I always ask for spotting when i bench. the idea of getting stuck with 25kg hovering over my ribs scares me too much.

lulublue · 07-10-2007, 04:38 PM

Yeah unfortunately I have to do the same and just stop when i know i can't push another one out.
When I wan tot go up a weight I tend to do this routine and it works every time

slightly lower than your normal weight - 20 reps
normal weight - 10-15
higher - 5-8 reps
higher again - 5 reps

I just push it and if i only do a couple for the last set that thats cool but i always end up going back next time and have upped my weights, it works really well when you hit a plateau and just can't get past it on your own.

Oterwise book yourself in every now and then for a pt sess to get that push when you need it.

Good luck

TurbulentFluid · 07-11-2007, 01:29 AM

1. Suck it up
2. Supersets
3. Ask gym personell

gimmecookie..NO · 07-19-2007, 11:08 AM

I have this problem, too. I get very nervous when I am squatting without a spot. However, what I do is take a HUGE breath and go to my internal happy place chant inside my head, "YOU GOT THIS! YOU GOT THIS! DO IT!!!"

Works for me. =)

BicepGurl · 07-20-2007, 08:21 AM

Quote:

Originally Posted by gimmecookie..NO

I have this problem, too. I get very nervous when I am squatting without a spot. However, what I do is take a HUGE breath and go to my internal happy place chant inside my head, "YOU GOT THIS! YOU GOT THIS! DO IT!!!"

Works for me. =)

LOL. I'm gonna have to try that next time!!