lifting heavy

laffek

I've been lifting heavy for about a month now. I am definitely way stronger than I was a month a go, I'm steadily losing weight and able to see a difference in the mirror. Here is my problem(s)....I have 40 minutes to lift in the morning. (I go to a gym), my weights are getting so heavy that I find I need longer rest between sets thereby increasing my workout time...and I have a hard stop at 40 mins because I have to get my kids to school. Second problem is that I'm getting to the point that I don't feel I can safely increase weight and get past where I'm at without a spotter. Again, adding time to the workout.
Just looking for some thoughts/opinions. Thanks!

MityMax96

Just ask someone who is in the gym to spot you while you are doing your exercise.....that is one option.

You could change up your style of work out......for a while
So if you are doing say 5 - 8 reps now.....
Try a slightly lighter weight and hit 12 - 15 reps.

Time constraints do suck....I run into the same issue...

Ultimately whether it is heavy or light....u are just wanting to make sure you stimulate the muscle....

Another option....the weight you are at....slow down the time it takes u to complete a rep.
So for instance if you are doing bench press....and it is normaly like a 2 seconds down, pause 1 second, up 2 seconds.....
Try doing 4 seconds down, 2 second hold, 4 seconds up.....

steve0820

I understand time constraints as well, I have that issue. Here are some things you can try:

*Ask for a spotter
*Decrease number of exercises per body part
*Learn to fail properly (Failure is free)
*Focus on compound lifts and exercises (3-5 exercises per session)
*Split workouts (bodyweight/calisthenics exercises at home/park, lifting at the gym)

Also, some of the things MityMax96 already mentionned:

*Deload from time to time
*Pause reps

RNGRZulu

Heavy lifts in the AM. 5x5 or some structured program so you know exactly what you're doing before you get there.

If you can't put up more weight or are worried about doing it safely, change your intensity, less rest. Do the more risky stuff early so you don't bomb out under the bar. Do more dumbell work. Focus on full range of motion.

Get a spot.

hill8570

Not sure what lifts you're doing, but I'll assume that the main lift that needs spotting is your BP. If your gym isn't too busy in the morning, you could BP in the squat rack -- just drag over a flat bench and set up the rack and bars appropriately. Or just practice the roll of shame -- you can ROS some pretty significant weights without injury (here I'm assuming your main need for a spotter is assistance on your last rep, not assistance getting your bar out of the rack).

You could also superset to save time (again, assuming your gym is pretty dead when you work out) -- if you alternate, say, a squat set with a BP or OHP set you can save significant amounts of time. But you're hogging multiple pieces of equipment, so it's not nice to do if equipment is at a premium.