Tips for Weight Training Alone

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Question: I train alone basically. Most of the time anyway. I run into problems with that when I want to add weight especially with chest exercises. Any tips on how to increase without getting stuck beneath a bar?
Answer: If you don’t have a consistent partner or at least someone to give you a spot occasionally then you have to be creative.
Instead of loading up the bench press, which is one exercise which can trap you, make dumbbell exercises the core o your program. Use varying angles from a flat dumbbell press to a 35 degree incline on different days. To extend your set duration use drop sets on occasion. The rule of thumb is to use a heavy weight for the first four to six reps. The drop is typically 25% to 30% and do another 4 to 6 reps. This is an excellent method to use to help you increase the weight you use for chest. It works well with all pushing body parts like shoulders and triceps.
Back is usually not a problem for solo training.
Legs can be challenging as well. For those use safety equipment like a power rack and don’t be afraid to fail since you have the safeties in place. Training alone can be a challenge, even finding the deep motivation needed is harder. It is also very rewarding.
God bless and keep training,
Daryl

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