making the 3-pound jump
- Thread starter Michele S
- Start date
Those soft wrist weights (usually 1 and a half pounds each) are handy to help in the transition. I used to wear them on my wrists, and hold my 10 pounds, say, before I was ready to go heavier. Or, you can sometimes get slim one pound dumbells you could hold along with your 5 or 12, to up the poundage by one pound.
Christine
Christine
Hi Michele,
When I first transition to a heavier weight like that, I find that I end up starting a set with the heavier weight and then dropping down to my usual lower weight partway into the set if I'm hitting muscle failure too soon.
For example: Going from 10lbs to 15lbs dumbells for biceps (I don't have 12 pounders). I'll start with 15lbs and go as far into the set as I can, even if it's only 3 reps, and then pyramid down to 10lbs for the rest of the set (you may only miss 1 rep during the switch). I'll do this for every set if I can. Eventually, I'm able to to do a full set of 15lbs.
Hope this helps.
Gayle
When I first transition to a heavier weight like that, I find that I end up starting a set with the heavier weight and then dropping down to my usual lower weight partway into the set if I'm hitting muscle failure too soon.
For example: Going from 10lbs to 15lbs dumbells for biceps (I don't have 12 pounders). I'll start with 15lbs and go as far into the set as I can, even if it's only 3 reps, and then pyramid down to 10lbs for the rest of the set (you may only miss 1 rep during the switch). I'll do this for every set if I can. Eventually, I'm able to to do a full set of 15lbs.
Hope this helps.
Gayle
SteppingFool
Cathlete
What Gayle is describing is called "Drop Sets". If you have PUB/PLB Pyramid, you could do this... using pyramid up Premix and selecting only 1 weight for the sets.
I also use Platemates which are weighted magnetic weights for your dumbells. They are well worth the money. You can get them at www.fwonline.com for $20/pr. I think you are supposed to use a pair for each dumbell, but I don't. I use a 2.5lb platemate to make a 15lb dumbell to 17.5 lb. They also have 1.25 lb and 0.625lb platemates.
I also use Platemates which are weighted magnetic weights for your dumbells. They are well worth the money. You can get them at www.fwonline.com for $20/pr. I think you are supposed to use a pair for each dumbell, but I don't. I use a 2.5lb platemate to make a 15lb dumbell to 17.5 lb. They also have 1.25 lb and 0.625lb platemates.
DebbieH
Cathlete
RE: Thanks!
Michele~Platemates are great! They are very useful for small increases especially for small muscle groups such as BIS & TRIS! I love my 1.25 set and I, too, also use only ONE platemate on a dumbbell. It works just fine. I also add them to my weight plates on my barbell too.
Your-Friend-In-Fitness, DebbieH http://www.smilies-world.de/Smilies/Smilies_klein_1/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
Michele~Platemates are great! They are very useful for small increases especially for small muscle groups such as BIS & TRIS! I love my 1.25 set and I, too, also use only ONE platemate on a dumbbell. It works just fine. I also add them to my weight plates on my barbell too.
Your-Friend-In-Fitness, DebbieH http://www.smilies-world.de/Smilies/Smilies_klein_1/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
kathryn
Cathlete
I second (or is that third or fourth?) the recommendations for Platemates. 3# is a big jump for biceps and triceps, and also for shoulders. Many weight training books recommend not increasing my more than 5% for upper body and 10% for lower body. Of course, that's not always possible, but you've gotten some good recommendations for working your way up.
Another thing to try would be to make increases in exercises where you are using a barbell, since you can buy 1.25# weight plates, or even get some large washers at the hardware store (weigh them, though, as they are not all the same weight) to micro-load (going up by very small increments that your body doesn't really notice as much). Since the additional weight is divided by two, you would only be going up 1.25# per arm. (1.25# rubber-coated weights are available through fitness1st.com they are in the section with the Troy Lite Barbell set).
Another thing to try would be to make increases in exercises where you are using a barbell, since you can buy 1.25# weight plates, or even get some large washers at the hardware store (weigh them, though, as they are not all the same weight) to micro-load (going up by very small increments that your body doesn't really notice as much). Since the additional weight is divided by two, you would only be going up 1.25# per arm. (1.25# rubber-coated weights are available through fitness1st.com they are in the section with the Troy Lite Barbell set).
dimples237
Cathlete
Plate Mates Question
For those of you who use and recommend Plate Mates, do they work on any kind of dumbbell, or just the solid metal kind? Right now the dumbbells I'm using are coated with either vinyl or neoprene, and I'm wondering if Plate Mates will work with them??
Thanks!
Sarah
For those of you who use and recommend Plate Mates, do they work on any kind of dumbbell, or just the solid metal kind? Right now the dumbbells I'm using are coated with either vinyl or neoprene, and I'm wondering if Plate Mates will work with them??
Thanks!
Sarah
DebbieH
Cathlete
Hi Sarah!
I have three pairs of vinyl dumbbells and the plate mates worked on two of them??? The third was was just SLIGHTLY rounded so I guess it didn't make enough good contact to stay on. I was a bit nervous about the two that did because the mate seemed to extend over a bit. I think I would be leary using them on the vinyl. (Especially lying on my back with them up in the air!) They would be fine for bis & tris and maybe shoulders. Sorry, I don't think I was much help. Maybe you could take your weights to the store with you and give them a try? Good Luck. They are great!
Your-Friend-In-Fitness, DebbieH http://www.smilies-world.de/Smilies/Smilies_klein_1/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!
I have three pairs of vinyl dumbbells and the plate mates worked on two of them??? The third was was just SLIGHTLY rounded so I guess it didn't make enough good contact to stay on. I was a bit nervous about the two that did because the mate seemed to extend over a bit. I think I would be leary using them on the vinyl. (Especially lying on my back with them up in the air!
) They would be fine for bis & tris and maybe shoulders. Sorry, I don't think I was much help. Maybe you could take your weights to the store with you and give them a try? Good Luck. They are great!Your-Friend-In-Fitness, DebbieH http://www.smilies-world.de/Smilies/Smilies_klein_1/wavey.gif If You Get The Choice To Sit It Out Or Dance...I Hope You DANCE!!!