Good training regimen with no spot

[McKagan13]

So i've been working out for about 1 year now. I've hit a major plateau, and need some help. I've read a lot about the 5x5, but don't think i'll really be able to do it without a spot which is a problem. I work out in the gym at my office, and theres rarely anyone in there, especially to spot me.

Anyways, I was thinking of doing maybe a modified 5x5 style program, really tailored to someone without a spot. But then again, im no expert and might continue to not see results. So, any suggestions?

 

[ZGzaZ]

I do Starr's 5x5 with no lifting parter or spot. Just set the bench's catch bars accordingly. Same with the squat rack.

 

[medical]

Many times working with no spot is better......amazing the motivation to get that last rep when the alternative is getting crushed! I only use a spot for one set in most workouts and if I don't have it I do drop sets with PERFECT form and slow negatives. Most people use too much weight and a spotter as a crutch. I've seen guys get HUGE with never having had a spotter.

 

[blut wump]

I'm happy to work out with no spotter but it's certainly preferable to have a spotter around than to have to wriggle out from under a failed bench.

Provided you don't get a bar onto your neck, which could well have terminal consequences, there should be no problem getting yourself out from beneath it. You learn to recognise when one more rep isn't going to happen. This might mean you abort an occasional rep that might have been just possible but it won't really hurt you in the long run.

Practice getting out from beneath a bar on the bench and learn how to shrug off a bar from your shoulders. Never bring a bar down high on your chest and learn to know when a rep is your last one in the set.

Alternatively, you could invest in a power rack for the office gym and never worry about failing a rep again.

 

[BiggT]

Another option is to push overhead presses and dips or even dunbell presses as main lifts.

 

[McKagan13]

Thanks for the info guys. I probably should have mentioned that there is no barbell flat bench either at my gym, unless using the smith machine. Otherwise I usually use dumbells. The problem with that is the ability to go up 5 lbs is not possible because of the dumbell increments. But, with that being said, im thinking I might try the 5x5 for a few weeks and see how it goes.

 

[Cynical Simian]

If you're not benching, why is a spot even an issue? You can dump the bar on all the other lifts without much difficulty. A spotter's purpose is to make failing a rep as safe as possible, not to do the lifting for you.

 

[ZGzaZ]

LoL! Thats what Im wondering, why do you feel you need a spot for the smith machine or dumbells?

 

[McKagan13]

I am benching with dumbells. My problem is getting over my plateau as I am not putting on anymore weight or getting stronger. Its hard for me to go the the next weight dumbells, while doing bench for example, without a spot.

So, what I want to do is start a new program to 1.) change it up and 2.) get STRONGER.

Sorry if I was unclear

Thanks again

 

[Hurricane55]

Get a gym membership and start using barbells. I personally don't think you can truly lift to failure if you don't have a spotter.