Gym Etiquette: “The Spot”

As an individual progresses through their training, there comes a point where the weight amounts on particular exercises may reach a level where safety will become a concern. At this point Proper form and technique is not enough, a “spotter” may be the solution. A spotter is merely a training partner or some other person who assists on your lift to prevent injury, and to help you progress in your goals. It’s a great help, but can also be a great hindrance if you choose someone unfamiliar with the idea. There are quite a few items to consider on both sides, below are a few things to consider:

 

As the “Spot-e”

• Choose an individual appropriate for the exercise and amount of weight you are attempting. If you are going for a 400lb bench press, don’t choose the 120lb person who just started this week.
• Be ambitious, not overzealous. Don’t ask a person to help with a weight amount that is way beyond your physical prowess. Don’t attempt 5 reps when you are unable to do 1. Your spotter is there to help, not to do the weight for you.
• Communicate. Let the spotter know exactly what exercise, how many reps, what style, and whether a “Lift off” is needed.
• Stay focused, and make sure your spotter is focused only on your lift.
• Thank your spotter. They took time out of their training to help yours, a “thank you” goes a long way.
• Don’t be afraid to ask for a spot, most people are more than happy to help. Taking one second to ask for an assist is better than 6-8 weeks of physical therapy.

 

As the “Spotter”

• Be friendly. If someone asks for an assist and you have the time, help out. You never know down the road when you may need help.
• Communicate: Ask what exercise, what style, how many reps, and if a “Lift off” is needed. Know exactly what the individual is doing and how they are doing it.
• Stay focused. Their safety is in your hands. At the moment your attention should only be on them, not the cute girl with the short shorts or the guy roaring during his set. They are relying on you to stay focused on the task, don’t fail them.
• If a person starts to fail on a lift, add enough force of your own to continue a smooth movement. Don’t try to rip the weight up with all your might, this can lead to tears and strains to both parties involved. When finished help guide the weight back to the supports.
• Some people want a spotter to encourage them on during the lift, others want it quiet so they can focus. Just ask and people will let you know what they want.

 

 

The spot can be either a useful tool, or a great hindrance to your results. It all depends on who you choose and how much you communicate with them. Once your lifts reach a certain point don’t be afraid to ask for a little assistance. Not only will you improve your training, but you may make a few friends along the way. Good luck on your health and fitness goals.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Training Styles for Weight Loss (Cutting) and Weight Gain (Bulking)

It seems that when individuals work towards their health and fitness goals they are doing one of two things, either trying to lose body fat or gain mass. Though there are countless sources of information for the diet portion for either of these goals, there is very little available for the actual training techniques themselves. So after a little research and through my own personal experience I have developed a strategy to aid in maximizing your results in either category. It should be noted though that these techniques are designed for an individual that has already been on a steady fitness program for at least a few months, and has already conditioned their system beyond the initial adaptation phase of their training. The areas covered will be Duration (training session length), Intensity (How much you put into each set), and Frequency (How often you are training)

 

Weight Gain (Bulking)

 

• Diet: I’m only going to say a few things on this topic because it is very important, but not the main focus of this article. When attempting to put on mass the theory is pretty easy, eat big, get big, but there is a little science to it as well. Every macronutrient should be pushed up, including fat. You should still try to keep your ratios intact, for effective gains most experts suggest close to a 2:1 ratio of carbohydrates to protein, with fats being around 15-20% of total calories. Just because you’re eating to get big doesn’t mean you just eat everything in sight, still eat a healthy diet and add in a few higher calorie foods. My personal choice is peanut butter or even a little vanilla ice cream after a meal high in fiber. A lot of people make the mistake of eating everything in sight and blowing their ratios completely out of sync, you still want to work with your natural body processes for the best result. Keep your ratios the best you can and the result should be very satisfying.
• Duration: Keep your training duration limited to 45 minutes to 1 hour. Train hard with limited sets and put 100% into those sets.
• Intensity: With the limited sets you want to put everything you have into each one. Be sure to rest completely between each set. Every rep should be completed with correct form, but train at your max potential through your whole workout.
• Frequency: Train hard, rest well. Train one day then take a day of rest, or train 2 days then take 2 days off. With your intensity so high you will be massively depleting your energy stores. Your body requires at least 48 hours to replenish glycogen stores, take the time off and feel the power difference in your workouts.

 

Weight Loss (Cutting)

 

• Diet: The biggest myth you will come across in health and fitness is fad dieting. These will usually tell you to completely remove one macronutrient from your diet to manipulate your system to seem like you’re losing weight. Losing body fat stores can be accomplished once again by macronutrient ratios and training technique. As you begin your weight loss phase slowly start tapering down your carbohydrates and fat, but never, ever reduce your protein. When reducing carbohydrates start by eliminating simple first, and then work into your complex. You will never completely remove carbohydrates. Each meal will still contain all 3 macronutrients, just the ratios will change. Your body works the most efficiently with all 3 present, stick with the technique and you should not only feel better while dieting but the results should come quicker.
• Duration: Longer training, 1 hour or slightly longer. Weight train first, and then do your cardio workout. This will help to deplete your carbohydrates in your system and more quickly get your body into burning fats for energy.
• Intensity: Due to the fact you are reducing carbohydrates, your energy stores will be limited. Train with a higher rep range (8-12 reps) and keep the form and technique perfect. Add one extra set, but cut back your rest periods between each set.
• Frequency: Train often, 5-6 days a week to keep your metabolism in high gear. Still get a day off after 2-3 days of training, but still maintain a light to very light cardio on your day off to keep your metabolism up. Even as light as a fast paced walk for 20-30 minutes, morning and evening should do the trick.

 

These techniques seems to work well for a range of individuals, but the final say when trying anything new is listening to what your body tells you. If something doesn’t feel right make a change and see how everything responds. No two individuals are the same; the best results will come from information and experimentation. If anyone would like to add any information to this article feel free to add a comment below. I hope this information helped in your health and nutrition goals.

 

Michael Petrinjak, CFT

Evolve Training Systems

www.Evolvets.com

MPetrinjak@evolvets.com

Personal Picks of Specific Supplement Areas

Even though this article goes against my normal methods I have decided to name a few specific companies when considering supplements to add to your regimen. My usual strategy is to educate and empower the consumer to make their own decisions, but I am commonly asked which companies to look out for so this article will do just that.

 

Protein

 

When considering protein there are three main categories:

·         Pure protein(Best Choice)

·         Meal Replacements(Good replacement, not as a protein supplement)

·         Weight Gainers(Overpriced and almost all maltodextrin)

 

Pure protein supplements are the most commonly used. They usually contain all whey protein or a small blend of egg, whey, and casein. I almost always suggest this supplement over the other two due to its quality and cost. After reviewing the almost infinite list of protein supplements the two that I found to be the best quality for the price are Dymatize Elite XT and Optimum Nutrition’s 100% Whey. Both offer great servings for the price, Elite XT offers a mix of whey/egg/casein while the latter is a pure whey mix. I wrote a previous article concerning to look for in your protein, I encourage you to read it so you can pick the best protein for you.

 

Pre-workout

 

            The pre-workout market is fast becoming one of the most popular areas of sports nutrition. If you have ever tried one you will quickly know why. Huge energy, endurance, focus… Think of an energy drink gone scientific. Most are truly a marvel of sports science. A short while ago the decision was easy, Jack 3D. Recently though the supplement from geranium known as Dimethylamylamine has come under scrutiny. The new version Jack3D micro has not impressed me, but until I give it a fair test I won’t be including it in this article review. The following is a list of suggested preworkout supplements (Not in any particular order):

• Betancourt Bullnox Androrush
• Great taste, easy mixing
• Ramping style technology where the product elevates as time passes during your workout
• Testosterone support formula. Great to be used when taking other testosterone support supplements. Limit usage to 6-8 weeks.

 

 

• Cellucor C-4
• Small serving size, highly concentrated.
• Great energy, focus, and that beta alanine tingle.
• Competitive pricing to other pre-workout supplements
• Great taste

 

• Optimum Nutrition PRE
• Newly arrived
• Extreme potency, 1 serving usually equivalent to 2 servings of most competitors
• Great energy, focus, endurance.
• Well designed product and a great start to optimum’s advance into this market

 

 

***** Note: This is only suggestions based of personal experience and after reviewing product information. Every individual has a unique system and their effects from each product will differ.

 

 

Weight Loss

 

            This is probably the biggest and most high advertised area of supplements. Unfortunately 99% of it is complete trash. The other day I saw a commercial where a woman claimed to lose 32 lbs in two weeks taking a supplement, it’s completely ridiculous. There are legitimate supplements to aid in fat burning such as L-Carnitine and CLA, but they are overshadowed by all the flashy bottles and advertising of the next miracle drug. Though I usually skip this area of the market, I wouldn’t be a professional if I ignored any area of my science. After review I have found one supplement that I could suggest if asked for a weight loss formula. That product is Muscletech’s Hydroxycut hardcore elite. It does contain a fairly well made blend of weight loss/ fat burning supplements. Just be wary of the caffeine content per capsule.

 

 

            As I stated earlier, I have never been one to suggest specific companies. I would much rather educate individuals. A very dangerous thing is an informed consumer. I wish you luck in your health and fitness goals.

 

 

Michael Petrinjak CFT

Evolve Training Systems

MPetrinjak@evolvets.com