Your work out partner flake on you? Maybe you just prefer to work out alone like I do. Whatever the reason, it doesn’t mean that you have to go really light on the weight, or use a treadmill for an hour. Here are some of my tips to keep up the intensity while staying safe and still moving heavy weight.
- CHEAT REPS – WHAT?!! You may be thinking – “Why would you advocate cheat reps?”. Allow me to explain: It might sound like something that you’d see a beginner doing, but Cheat Reps used properly can be effective in helping you push yourself to the limit (I only employ this using cables – never with a weight that would drop a bar on me etc). I don’t mean that you should have crappy form throughout the sets, but that once you’ve pushed out 8-10 quality reps using strict form – you can push out a couple more reps with a bit of slacked form. Example: When you’ve reached fatigue on your tricep pushdowns using strict form, let your elbows push out to the side a bit for the last couple reps
- SMITH MACHINE! – This might seem like a cheat machine to some, or a machine that people who can’t lift heavy weight would use, but it can be very effective when you’re training some heavy exercises alone that would normally require a spotter.
- REST –PAUSE – If you’re not already familiar with Rest-Pause – it too can be a great way to push past failure without risking injury. The idea is to push out your standard 8-12 reps to failure, and then rest for 10 to even 20 seconds and push out a few more reps. Not having a training parter, some of the lifts you can incorporate rest-pause with are things like dumbbell bent rows, alternating dumbbell shoulder presses, alternating lat raises etc. You could even use it on your dumbbell curls – the idea is that while one side rests, the other side works.