CAUGHT UNDER A BARBELL? DO THE ROLL OF SHAME

 

Todays post is motivated by something which happened to me yesterday evening.

 

 

I had taken an 8-month break from lifting free weights; it's something I do from time to time in order to let my muscles rest while focusing on bodyweight exercises to build muscle density and definition.  I normally experience an increase in strength when I return to lifting weights after such a break.

 

Now I was back in the gym and ready to rock, expecting my muscles to give their best after a well earned holiday. I commenced the day's training with  a 10 minute spin on the Stairmaster, after which I dragged my exhausted self to the weight bench to crank out some bench presses.

 

 

I normally train in reps of 10 with very little rest periods between in order to improve muscle endurance.  I started out with 70kg,  before moving up to 80 kg, and 90kg afterwards. Feeling very optimistic  about the benefits of my rest break, I decided to up the ante and lift 120kg. WRONG IDEA!!! I had lifted the weight off the rack when I felt the fibers within my shoulders and triceps quiver with fatigue as they strained to lift the weight to no avail.

 

 

 

Many an experienced bodybuilder has undergone this experience at least once, unless they never bench beyond their comfort zone. It is sometimes advised to avoid training to failure; although this is a safe method, it usually leads to the builder training at lower intensity and making slower gains.

 

In this situation, most inexperienced builders either yell for help, thereby exhausting their oxygen supply; others risk serious injury to themselves and others by trying to tilt the bar and throw off the weight. As attractive as these options may seem, the best thing to do is keep calm and assess your environment before you act.  This prevents you from causing grievous harm to others around.

 

The method I adopted was the "Roll of Shame". The roll of shame is when you admit a rep isn’t going to happen, lower the bar to your chest and roll it to your waist. Then you sit up, lift the bar and set it on the floor. It can be painful and it’s definitely embarrassing in a crowded gym, but it can also stop you doing yourself serious damage. 

 

I once read that every bodybuilder and fitness enthusiast has an inner demon that relentlessly drives the person to push themselves beyond their comfort zone. Although this demon can be the bodybuilders greatest friend and mightiest ally, it could also be his worst enemy, as it compels him to take risks which could lead to debilitating injury. Know yourself, and observe whenever your muscles feel exhausted, this knowledge will help you forestall unnecesary injury and work towards consistent gains.