This is not a coincidence.  The big guys at your gym are the ones who train with a partner or group and usually know just about everyone at the gym.  This is because having a training partner or group benefits your efforts in several ways.

Accountability.  This is one of the main benefits of having a training partner, especially if you struggle with getting to the gym consistently.  Knowing that someone else is there counting-on you will make a huge difference.

Motivation.  While just getting to the gym can be tough, I know a lot of guys who just don’t give 110% every time they’re in the gym.  Did you give a 110% during your last workout?  Would someone encouraging you to get that last rep or add some more weight have helped?

Objective advice.  We all find it difficult to look at ourselves objectively.  Some of us are overly critical, while others can’t see their true faults.  Having an objective person that goes through every set of the workout with you is a huge benefit.  Sure, you may think you need to focus on hitting bench more frequently, but when your training partner points out that your legs look like twigs you might change your mind.

Competition.  In my mind this is the best benefit of all.  Competition between you and your training partner can turn a terrible workout into a great one.  Sometimes you walk into the gym tired from work and you’ve already resigned yourself to simply doing the same weights you did at the previous workout.  But when your training partner slaps on an extra 10 pounds you know it’s time to step it up.

So those are the main reasons why having a training partner will help you.  So why don’t you have one?

I have found the most common excuse is, “I don’t know anyone with my goals." The simple solution to this is to post an ad with your lifting stats, goals, and phone number at the gym.  Or ask the guy who you always get to spot you on bench press.  This takes some balls to ask, but the benefits are worth it.  Besides, are you really that scared of being rejected by a guy?

I find the best training partner is someone who is slightly stronger than you.  This will increase your motivation and competitive drive.  However some people are worried that someone stronger won’t want to train with them.  If that’s the case you can always pick the weakest guy in the gym.  It’s not optimal, but it’s better than training alone.

Combine the power of a training partner with a scientifically-designed training and nutrition program and no one will be able to stop you!