Question about increasing weight

[gymell]

So today I was doing Stage 1, Workout B, Workout #5. On the dumbbell shoulder press I was using 25 lb dumbbells which I feel is not easy, but manageable. Since I've done that a few times, I wanted to try something heavier but the next option is 30 lb dumbbell, which is a 10 pound total increase. It's too much of an increase for me to do at once. NROLW mentions this issue (pg. 139), but doesn't say how to solve it. How would I ever be able to progress to the 30 lb dumbbells? Should I continue using the 25 lb indefinitely, or would I move to 30 lb knowing that I'd only be to do a few reps (like only 3-5)? Or are there some variations of the dumbbell shoulder press that I've missed?

[missjane]

You can use plate mates Plate Mates 1.25 lbs

or you can do a split set....like 3 reps at 30 lbs and then drop back to 25 lbs for the rest of your set and slowly work up to 4 reps, 5 reps, etc.

And, I am very impressed with 25 lb db's, BTW!! I am hoping to hit 15 lb's within the next couple weeks and I'm psyched about that! LOL!

[gymell]

Jane- thanks for the suggestions! I had been thinking of the split set but wasn't sure if that was the right way to go. Those plate mates look interesting, too.

[LisaS]

there are lots of ways to do this.
1) buy some platemates - these are small magnetized weights that you stick on the end of the db - or see if your gym has some already.
2) do a few reps with the higher weight and finish up with the lower weight - maybe do 3-5@30# and then the full 10@25#
3) do more reps with the lower weight until you gain the strength - instead of 3x10 at 30# do 3x12,13,14 with 25#
4) rig something up of your own to simulate plate-mates - old ankle/wrist weights you have lying around draped over your hands. If you are really coordinated, hold a 25# and a 2# together in one hand Drape a 2# bag of rice or beans over your hands.

[LisaS]

darn - took to long to find the platemate link and other people jumped in - well, good, now you have it from 2 sources.

[gymell]

Thanks - I'm thinking more reps and/or the split set makes the most sense, mainly because they don't involve my having to bring extra stuff to the gym! The plate mates do look intriguing, and using ankle weights is another thing I wouldn't have thought of. All good ideas!

[Aoife]

*nod* platemates are awsum. i resisted getting them because of price, but then a few fell into our hands when we bought a whole set of weights, rack, bars, adjustable dumbbells and platemates on craigslist... (for 500, what a steal!)... they're grrrreat!

I just up the weight to the next weight, do as many as I can and finish the set out with the lighter weight (the split, as you're calling it). If I don't progress next time I do the other part of LisaS suggestion #2... more/full set of the lighter weight after trying with the heavier. I'm definitely able to get more of the heavier weight up next time.

[mel]

a big fan of split setting here. I have seen strong increases on several exercises that way.

mel

[stingo]

I like the more reps at a weight you can manage idea. I've been doing that in my lifting and have seen good progress.

[Natalia]

Hey, since it's just stage #1 (later there's gonna be a separate strength-building stage) I wouldn't go heavier if 25 lbs is challenging for 8-10 reps. That's where I am exactly with DB shldr presses. I just watch my form, and make sure I have continuous tension on delts throughout the movement. Yeah, I grabbed 30 lbs DB the other day, pushed them up 5 times and put'em down just to finish with 25's.

[gymell]

Thanks for all of the suggestions, everyone!

[Thre4me]

Same problem here. I am at 25lbs for the DB press and tried the 30's. I got through my first set with 30, 2nd set my form was off and I pulled a muscle. Nothing really bad, but I will be staying at 25s for my next workout. Then I think I will try a few reps at a time to build up to the 30's.