Gym has max 30 kgs dumbbells; how to progress?
2 min read
Asked by: Chris Blake
What to do when you max out your dumbbells?
If you’re here, you’ve probably maxed out your gym or home gym’s dumbbell stack so…
9 ways to make dumbbells heavier after you’ve maxed out
- Do higher reps. …
- Take shorter rest intervals. …
- Rotate to barbell lifts. …
- Use better form & stop cheating. …
- Do more challenging variations.
Can you make progress with dumbbells?
If you’re using free weights such as dumbbells, the progression is fairly simple … just jump to the next weight up (usually a 5 lb. increase in most dumbbell sets). Many machines will have 2.5 weight increments, so just move up slowly and use your last few reps as a gauge to determine if you’ve found your new weight.
Are 30 kg dumbbells good?
A 30 kg dumbbell curl, on the other hand, is an elite-level lift when it’s performed with good technique and for multiple reps. While you might see a few ego-lifters swinging the 30s around for a few sloppy reps, you rarely witness anyone curling 30 kg dumbbells with the optimal bicep-building technique.
How can I make my dumbbells heavier at the gym?
So adding resistance bands to your dumbbell. Exercise is a great way to increase the weight of the lift. And resistance bands are very affordable.
How long does it take to increase dumbbell weight?
“Your body can start to adapt to small changes in roughly two to four weeks, so if you’re lifting the same weight on those dumbbell chest presses that you started with three months ago, it’s time to grab the next weight up,” he says.
How quickly can you increase weights?
In a few weeks, you will be able to and then you can up your weights again. For example, if you were doing 3 sets of 12 reps of overhead presses, you may only be able to handle 3 sets of 10 reps when you bump up the weight.
How do I progress when lifting weights?
You want to start with a weight that you can lift 10 to 15 times with proper form. Begin with 1 or 2 sets of 10 to 15 repetitions, and slowly progress to 3 sets or more. Gradually increase the weight. When you can easily do the recommended number of sets and reps, increase the weight by 5 to 10 percent.
How do I know if I’m lifting heavy enough?
So, how can you tell how heavy is heavy enough? A good guideline is to lift heavy enough that the last 2-3 reps on each set feel challenging to complete but not so hard that you can’t do them with proper form.
