Assisted-Rep Lifts | Duel: Marc Megna's 6-Week Partner-Based Muscle-Building Plan

So when should you or your partner begin assisting? That’s the classic question. For this week, you’ll pick a weight that you can handle for about 10 solid reps, and then your partner will help you get between 1-3 more reps.

Those last reps are where the magic happens, so if you’re spotting, pay attention! Don’t wait until you realize, “Oh my god, he’s about to get pinned under the bar” to jump in. Then it’s too late, and your partner is in a position to get injured.

As for how much assistance to give, you’re going to have to feel it out. You don’t want to put your hands on the bar and do all the work for your partner. Just putting my finger on the bar might give enough assistance to make the rep happen. So it might take a day or two before you really feel confident. I don’t want you to do all the work for your partner, but I want you to keep that bar moving.

You’ll see some unique ab exercises in today’s workout as well. Before you laugh them off and go do crunches in the corner like usual, at least click the links in the table below and watch the videos. Having someone help you on these movements will challenge your core in a whole new way, so give them a shot!

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