How do you progress on this shit? I've been using 14kg dumbbells since last month

How do you progress on this shit? I've been using 14kg dumbbells since last month

  1. 5 months ago
    Anonymous

    switch to the barbell

    • 5 months ago
      Anonymous

      unironically whats the point.

      you can do squats, rows, flat presses, ohp and deadlifts with only dbs at home. its full body and you dont need space, a bench or to pay $500 a year for a gym membership.

      • 5 months ago
        Anonymous

        Stop kidding yourself, you can't do effective squats and deadlifts with dumbells.

        • 5 months ago
          Anonymous

          neither can IST with barbells

    • 5 months ago
      Anonymous

      I do bench press and overhead press as well

  2. 5 months ago
    Anonymous

    Increase reps.
    Then increase weights and decrease reps.

    Like go 12 reps with 14kg dbs and the week after that 8 reps with 16kg dbs. Then builds up to 12 reps of that.

  3. 5 months ago
    Anonymous

    use heavier dumbbells tard

  4. 5 months ago
    Anonymous

    if ur gym doesn't have 1kg increments kinda annoying to progress ohp with dbs. just do more reps. my gym goes from 12.5kg to 15kg to 17.5kg then 20kg. progressing was a bitch cause even if i could do 12 reps with one weight i could barely do 8 reps with weight above.

    • 5 months ago
      Anonymous

      just do fewer reps. do 5 reps and aim for less time between sets

    • 5 months ago
      Anonymous

      that's not ohp though

      • 5 months ago
        Anonymous

        over-head-press, yes it is.

        • 5 months ago
          Anonymous

          it's incline dumbbell press you retard. even the fucking filename confirms it

          • 5 months ago
            Anonymous

            ohp is better

            • 5 months ago
              Anonymous

              that's something i cannot denny

    • 5 months ago
      Anonymous

      >if you can't go up 2 pounds at a time it's not worth it
      >5 extra pounds is too hard and I can't make progress with that
      Holy shit, never say these words out loud

      • 5 months ago
        Anonymous

        He would be going up 2.5+2.5=5kg = 11 pounds minimum at a time. This isn't as comfortable for some people who prefer to keep doing the same amount of reps for hypertrophy.

  5. 5 months ago
    Anonymous

    Double progression like anything else. Do 4x8, next workout 10-8-8-8, after that 10-10-8-8... When you get to 4x10, repeat it for one workout if it was hard, move to next weight up 4x8 if not. If you plateau it is probably CNS weakness so go 4xF with the next weight up if you can do at least 6 reps, or rest pause sets

    • 5 months ago
      Anonymous

      schizo

  6. 5 months ago
    Anonymous

    Go to the rack and pick heavier ones? Retard.

  7. 5 months ago
    Anonymous

    by not picking the same 14kg dumbbells day in day out.
    if you do 14kg for 10 reps, try to doing 15kg or 16kg for 8-10 reps next time. it's fine if you can't do it the same 10 reps, try to get 8 or shit even 6 and then work your way up 7-8-9 and 10. when you reached that 10 again you go for 17-18kg etc.

    it's literally that easy. you don't progressive overload by trying to do the same thing every single week. you need to mix it up and unironically confuse the body. your body has no reason to grow if you do literally the same thing over and over again.

  8. 5 months ago
    Anonymous

    how many reps have you been doing?
    if the reps are too low you're gonna have a hard time increasing the weight / reps each session.
    if you're failing to improve reps, switch to a lighter weight, do more reps and try and increase the number of reps you do from there each session.
    then when you get to 12+ reps, increase to the next highest weight and repeat that process from there.
    progressive overload is very simple as long as you track exactly what reps weight and sets you do each session, you need to have a log book.

    • 5 months ago
      Anonymous

      >how many reps have you been doing?
      I try and do 12, but after the first set I usually end up failing around 8-10.

  9. 5 months ago
    Anonymous

    Reps until failure and shorter rest times, no more than 45 seconds

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