Step-up question

[jen_smallwood]

Hi everyone-- just started NROLFW. I'm wondering-- is it better to go with a high step/lower weight with the step-ups or go with a lower step, higher weight?

I used a high step this morning with two 15 pound dumbbells-- and it about killed me. (In a good way). Should I stick with the high step and the lighter dumbbells, or should I go for the medium step and increase the weight?

any thoughts?

[CaraBeth]

I think in previous discussions, many people agreed that grip strength becomes the limiting factor. Once you get to a point where gripping the dumbbells for the whole time it takes to complete the reps seems more exhausting than the actual work your leg muscles are doing, you can increase the height of the step instead of increasing the weight. So I think given what you are saying, I would probably start on a lower step with heavier weights and graduate to the higher step once feel you actually cannot hold heavier weights. Good luck!

[missjane]

This is addressed in the FAQ sticked at the top of the forum.

But, in short....forum trumps all. The higher step allows you a fuller ROM, which is what NROL4W is after -- hit those glutes. So, use a high step, but focus on form before adding weight. Once you aren't cheating with that back leg, then add weight.

IMHO, I'd ditch the small step and start on the high step with no weights.

[Melly]

I'd go with the higher step, too. I started on a low one and grip strength was an issue as well as the range of motion. I tried dipping down farther to increase it, but it was just awkward. In the end, I used a weight bench as my step, since I don't have actual fitness steps available to me. They definitely are killer, but in a good way. I used 15# dumbbells for a while then started doing some split sets with 20# dumbbells. I can't remember if I've been able to do full sets with 20# dumbbells.

After cursing Alwyn for prescribing these, I do think this is an awesome exercise done with a higher step. Very effective. Sometimes I have to pause between legs because my heartrate gets too high!

[jen_smallwood]

Originally Posted by Melly

Sometimes I have to pause between legs because my heartrate gets too high!

This was my experience, too! Hopefully it'll get easier (of course then I'll have to add weight.)

I think I'll stick with the higher step. Thanks for the advice everyone!

[Melly]

Just one thing I noticed today... using the benches at my gym. One of the benches is a couple inches higher than the others! I switched back to the lower one... shhh... don't tell!