Some sources recommend a very high level of carbohydrate intake during the weekend carbohydrate-loading stage, without regard to the consumption of proteins or fat. Duchaine's recommendation is:

Aside from the inconvenience of calculating one's lean body mass and performing other mathematical calculations, this seems like an extreme carbohydrate intake. Although it creates a hyperinsulemic state which can be quite anabolic (beneficial to increased muscle mass), I prefer a more balanced approach to weekend carbohydrate-loading.

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The labels on the back of the peanut butter jar do not tell the whole story. Most major brands of peanut butter claim about six grams of carbohydrates per serving. My favorite natural peanut butter, Smucker's Natural Peanut Butter, contains seven grams of carbohydrates per serving. However, the major brands generally contain large amounts of sugar (sucrose) and dextrose, both of which are highly glycemic, and thus, highly insulinogenic. Natural peanut butters are generally made only from peanuts and salt. Peanuts are very low on the glycemic index, with a glycemic value of only 21. Therefore, I believe natural peanut butter is preferable, despite labels which indicate a higher number of carbohydrates per serving.

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Psyllium seed husk laxatives are soluble, "soft" dietary fibers. Sandeep De recommended to me that an insoluble, "hard" dietary fiber (wheat bran, for example) also be used. I have not found that necessary, but readers should be aware of the nature of psyllium seed husks. They are effective, slow-working laxatives that will keep the gastrointestinal tract active and will create soft fecal matter which can be evacuated without discomfort. However, as noted, this dietary fiber does expand in water, so it can create large bowel movements, i.e., big turds.

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The purpose of having someone act as a "spotter" is to assure that the lifter does not fall over or get stuck in the bottom position while performing The Squat. The likelihood of injury from falling over with a heavily-loaded bar on the lifter's shoulders is quite obvious; however, serious injuries to the back and knees can also result from being stuck in the bottom position of the lift.

The proper technique for spotting a squat may seem a little "intimate," and some people may be too embarrassed to do it properly, but when a lifter's safety is at risk, he or she should decline assistance from anyone who is unwilling to do things the right way. The spotter should stand immediately behind the lifter, almost touching the lifter's body. The spotter's arms should be held forward, under the lifter's arms, but not touching the lifter. When the lifter squats, so does the spotter; when the lifter rises, the spotter rises, too. If the lifter begins to fall or fails to rise to a full upright position, the spotter should immediately wrap both arms tightly around the lifter's chest and lift upward, thus providing the lifter with stability and the extra strength necessary to finish the lift. A single spotter should never touch the bar or the plates when spotting a squat.

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The purpose of having someone act as a "spotter" is to assure that the lifter does not lose control of the bar or get stuck with a heavy bar on the chest or neck while performing The Bench Press. It must be quite obvious that injury or death can result if a lifter is unable to press a heavy weight that is laying on the lifter's chest or neck, and serious injuries can also arise from the lifter losing control of the bar and being unable to lift it smoothly and replace it on the upright rack.

The proper technique for spotting a bench press is to stand at the head of the bench, leaning directly over the lifter's head. If the lifter so desires, the spotter should provide a "lift-off" by pulling upward on the bar when the lifter initially lifts the bar from the rack; the purpose of this initial assistance is to allow the lifter to conserve strength for the actual lift. The spotter should then watch the lifter very carefully. If the lifter begins to lose control of the bar, or if the lifter fails to press the weight, the spotter should assist in stabilizing the bar and lifting it upward.

A good spotter will communicate with the lifter to determine exactly what the lifter expects in terms of when the spotter should assist and how much assistance should be given. Some lifters expect spotters to have their hands constantly on the bar and to provide assistance at the first sign of trouble. Others do not want a spotter to come anywhere near the bar until they are experiencing clear and unquestionable failure, and even then, they do not want the spotter to provide any more assistance than is necessary to complete the movement. A spotter should also ask how many repetitions the lifter hopes to complete, and whether or not the lifter desires a "lift-off."

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