Bodybuilding.com Information Motivation Supplementation
in:

Muscle Mechanics Episode One: 4 Growth Igniters

Muscle Mechanics is a new video series from Pauline Nordin and Jim Stoppani, Ph.D. Get ready for advanced training techniques and cutting-edge fitness advice!

Even the most lone-wolf lifter knows that sometimes a spotter is a practical and necessary addition to a workout. Aside from making sure your 315 bench press doesn't crush your sternum, a spotter can also help you get bigger and stronger by increasing the time you spend under tension.

With a partner, you don't have to drop the weight when you reach muscle failure, or refrain from doing a lift because you don't have the strength to do it. An extra set of hands might seem like cheating, but those hands help you improve.

Here are some ways a spotter can help you get bigger, stronger, and more powerful.

Muscle Mechanics Episode 1

Watch The Video - 04:41


Spotting Techniques

Biceps Curls ///

Heavy, high-volume curls can be rough. You want to make the set efficient for your partner. When he starts to get tired, that's your cue to get ready to help. As your partner pulls the weight toward his body, aid him by putting your hands under the bar. Don't help too much—just enough for him to complete the rep. It's also a good idea to stop him before he gets to the bottom of the rep to ensure he can't cheat. As his body begins to lean backward, cue him to stay forward so all the tension remains on his biceps. Each set should end at complete failure.

Strip Set Weighted Bench Dips ///

A great technique you can do with a partner is a strip set. It's difficult because the person doing the work literally gets no rest. Have your partner take the set all the way to failure. Once she gets there, remove some weight and tell her to keep going. This technique allows your partner to take the set way beyond failure. This fatigue will cause her body to recruit new motor units, which will increase muscle growth and strength. When she hits failure again, strip more weight. When she gets down to body weight, she'll do as many reps as she can. Basically, you've helped your partner do three sets in one.

Glute-ham Raise "Finn" ///

The glute-ham raise is a great way to build the hamstrings, but it's difficult. There are few people who can do it. But this difficulty shouldn't be a reason to take the movement out of your regimen. Hold your partner's hands to take some of his bodyweight. That way, he can lean forward and pull upward with his hamstrings without failing. You'll be moving with him, so walk forward and backward as he does the movement. Use cues like "hips forward" and "hips up" to help him complete the reps correctly. It might look a little silly, but he's getting a great hamstring workout and your biceps get trained at the same time!

Negative Pull-ups ///

Another great thing to use with a partner is negative rep training. Pull-ups lend themselves well to negative training. Your partner might be good at pull-ups, but a lot of people have trouble. When your partner has done enough reps to reach failure, help her by holding her feet or pushing her up to the top of the rep. Then, let her go so she can resist gravity on the negative. Negative reps can help increase your strength and size. When your partner hits the bottom of the rep, assist her to the top of the positive.


Bookmark and Share

Related Articles

About The Author

When I work out, my ambition is to push my body harder and harder every time to see how much it can take how much pressure it can stand Pauline Nordin

RATE THIS ARTICLE
POOR
  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
EXCELLENT
OVERALL RATING
7.5

Out of 10
Good
128 Ratings

77

Comments

Showing 1 - 25 of 77 Comments

(5 characters minimum)

      • notify me when users reply to my comment
Simaem

Rep Power: 0

  • rep this user
Simaem

The two best.
thumbs up.

Jun 25, 2013 12:05pm | report
 
SolarWIZ

Rep Power: 0

  • rep this user
SolarWIZ

amen u bet

Jun 30, 2013 9:01am | report
Shawnpwn

Rep Power: 0

  • rep this user
Shawnpwn

Get Spotter = Get Bigger!
I'll be on it

Jun 25, 2013 12:29pm | report
 
mcerlane

Rep Power: 0

  • rep this user
mcerlane

Awesome Jim! Looking great brother. Cant wait for more! Product coming soon?

Jun 25, 2013 12:59pm | report
 
JimStoppani

Rep Power: 0

  • rep this user
JimStoppani

Thanks. Mike. Yes Pre JYM will be available here at bodybuilding.com in about 2 weeks.

Jun 25, 2013 1:58pm | report
Patrohkix

Rep Power: 0

  • rep this user
Patrohkix

Great article, with a great video for demonstration.
I immediately subscribed to Pauline's Youtube channel after this.

Jun 25, 2013 1:15pm | report
 
  • Body Stats
  • ht: 5'10"
  • wt: 145.51 lbs
  • bf: 12.0%
gustaboyle

Rep Power: 0

  • rep this user
gustaboyle

wowm both you guys look amazing! great video! greetings from your one and only Colombian Fan! @gustavo6alagua

Article Rated:
Jun 25, 2013 2:00pm | report
 
JimStoppani

Rep Power: 0

  • rep this user
JimStoppani

Thanks for the support and hello to Columbia!

Jun 25, 2013 6:00pm | report
tsw007

Rep Power: 0

  • rep this user
tsw007

Once they start to struggle just the act of spotting (without actually helping with weight) helps mentally and they can get a couple more reps on their own.

Jun 25, 2013 5:16pm | report
 
Kovenant

Rep Power: 0

  • rep this user
Kovenant

From Stopanni, every info have real science. Good Job.

Article Rated:
Jun 25, 2013 5:30pm | report
 
JimStoppani

Rep Power: 0

  • rep this user
JimStoppani

Thanks for the props, K!

Jun 25, 2013 6:01pm | report
Kovenant

Rep Power: 0

  • rep this user
Kovenant

Np, hehe we both are Dr. and I was reading all your articles and I get motivated again to hit the IRons at gym, about to 2 yrs off after broke my shoulders in a MTB race. But this time I want Big pumps.

Jun 27, 2013 12:05pm | report
tarbell22

Rep Power: 0

  • rep this user
tarbell22

Love both you guys. great tips, thanks!!!

Jun 25, 2013 6:17pm | report
 
Emaleesdad

Rep Power: 0

  • rep this user
Emaleesdad

Whens BB.com going to have a contest with a chance to workout with the Dr?..Im ready to enter

Jun 25, 2013 6:18pm | report
 
JimStoppani

Rep Power: 0

  • rep this user
JimStoppani

We might be able to get something like that going... :)

Jun 26, 2013 10:40am | report
joeharman

Rep Power: 0

  • rep this user
joeharman

Shoot, sign me up too!

Jun 26, 2013 1:07pm | report
Emaleesdad

Rep Power: 0

  • rep this user
Emaleesdad

Maybe in one of the supplements someone buys, put a golden ticket in there like Willy Wonka...lol

Jun 26, 2013 7:14pm | report
KettleBellFreak

Rep Power: 0

  • rep this user
KettleBellFreak

You guys would have some fierce competition Dr S has got the meds!

Jun 27, 2013 1:14pm | report
jstanek

Rep Power: 0

  • rep this user
jstanek

In on intense contest.

Jun 28, 2013 4:41am | report
Molinski44

Rep Power: 0

  • rep this user
Molinski44

Jim Stoppani supplement line!?!? UNREAL.

Jun 25, 2013 6:42pm | report
 
JimStoppani

Rep Power: 0

  • rep this user
JimStoppani

Yes. Should be available right here in about 2 weeks or less. You will NOT be disappointed!

Jun 26, 2013 10:41am | report
FredyMac

Rep Power: 0

  • rep this user
FredyMac

I'm on week 4 day 25 of Short cut to Size. When I complete the 12 weeks I will start on Short cut to Shred.

Jun 25, 2013 8:25pm | report
 
JimStoppani

Rep Power: 0

  • rep this user
JimStoppani

Awesome! Keep up the great work.

Jun 26, 2013 10:42am | report
ashplya

Rep Power: 0

  • rep this user
ashplya

Nice tips. Keep up the good work.

Jun 25, 2013 9:56pm | report
 
WishesInSpace

Rep Power: 0

  • rep this user
WishesInSpace

My two favourites!

Jun 25, 2013 10:10pm | report
 
Showing 1 - 25 of 77 Comments

Featured Product

Give Us Feedback:
Report A Problem
Site Feedback
Follow Us:
Twitter
Facebook
RSS Feeds
Bodybuilding.com Newsletter

Receive exciting features,
news & special offers from Bodybuilding.com