One of the most vital bodybuilding concepts for maximum muscle gain is achieving failure on each workout set, where a bodybuilder takes a certain weight lifting exercise to a level of fatigue where no further repetitions are possible, and this requires some form of spotting on certain exercises, especially those involving the chest and legs, so many opt to pair up with a weight lifting partner so that they can always have a safety mechanism to protect against injury.
Even bodybuilders who otherwise prefer performing bodybuilding workout sessions alone decide to find a partner specifically to allow failure on certain weight lifting exercises, and for those who cannot find a companion for such a purpose, they will soon join a gym and bother other busy weight lifters to offer a spot during various sets, which is not only agitating to any bodybuilder who is attempting to complete a workout without distraction, but in reality, finding such a spotter is not always possible depending on the time of day and type of training facility. Although there are certain bodybuilders who can locate reliable weight lifting partners to accompany them for each workout, the chances are far greater that this will not be possible, leaving either the random spotter technique (asking various gym members for a watchful eye), which as mentioned is bothersome and distracting to others, or requires the use of machines exclusively, which naturally prevents the need for all spotting.
But what if a bodybuilder seeks to train with free weights on workout exercises such as the shoulder press, and wishes to perform these particular weight training movements alone, without the benefit of a spotter? This is easily doable through use of a power rack (also referred to as a spotting cage), where two beams allow positioning at a variety of locations to protect a bodybuilder from becoming incapacitated underneath a heavy weight during his or her workout session. Since a power rack has movable spotting bars, the unit is not only useful for upper body weight training exercises such as the bench press, but also for the squat and calf raise, lower body movements which many seek to engage in using a free weight barbell as opposed to machines.
Some use a squat rack instead of a power rack, and this is a serious mistake given that the spotting beams which comprise a power rack are designed specifically to serve as a protective mechanism in case a bodybuilder happens to lose control of the barbell, while a squat rack does not allow this vital level of protection. With a power rack, spotting is easily doable without assistance from a weight lifting partner, as you can place the bar on a small set of pegs for initial lift off, and the large, lengthy spotting beams are positioned lower for total protection during each weight lifting set. Many gyms provide power racks, although some may only invest in one, and any bodybuilder who understands the value of this specific piece of workout equipment will regularly monopolize the device, which requires others to either try and "work in" (which is very intrusive unless both bodybuilders are using the same workout exercises and weight, which almost will never occur), or wait until the power rack is no longer occupied, which is wasted time (and others may then ask you to "work in" as well!). So, if space permits, purchasing a power rack for your basement or home workout room is a far better option, as utilizing a power rack along with a workout bench, two dumbbell collars, barbell and free weight plates, dramatic muscle gain is possible at home, alone, as you will achieve failure safely on all weight training workout exercises without need for a spotter.
The other insurmountable problem with attempting to find a weight training partner to spot during heavy shoulder pressing and other similar workout exercises is that, unless you are surrounded by an army of numerous very strong bodybuilders, it's quite easy to become incapacitated underneath a weight even when a spotter is watching you train, as reaching failure requires that you can no longer produce the energy to complete a repetition, and for any spotter to lift dead weight from a standing position is extremely difficult, to the point where your weight training partner may be unable to help you avoid becoming stuck underneath a barbell as your available strength declines during a workout set. But with a power rack, this is never an issue, as you simply transfer the spotting beams to a location where the barbell cannot cause you to become trapped underneath, regardless of how monstrous a weight you may be using for your bodybuilding workout session, so I strongly recommend, even if you train with a reliable and very strong partner, to always rely on a power rack for spotting during all pressing exercises so that you can guarantee a high level of safety and substantial intensity without unnecessarily risking a significant and dangerous mishap.
Author Resource:-
Francesco Castano authors MuscleNOW.com, a diet and weight training program teaching the exact techniques for muscle gain without supplements or drugs. He also owns IncrediBody.com, an online fitness superstore selling protein powder at guaranteed lowest prices.
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