Many coaches and coaches say they should only do lower reps for dumbbell movements. Some even call this a "rule". Are you right Let's break it down.
multi-joint dumbbell exercises are often performed in the range of 1 to 8 repetitions. What's more, you've entered a zone where social media experts begin to exaggerate about 10 repetitions with deadlifts or 15 rotator cuff reps.
Why You Should Break Them
Lower repeats for compound movements eventually lead to hypertrophy (growth) plateaus.
We now know that it is best for muscle growth to work in different repetitions. Although dumbbells are suitable for low-repetition training, limiting them and achieving higher reps is fine if you adjust the load and program it intelligently. With these parameters, they are no more dangerous than the standard barbell work for doubles and triples.
A Closer Look
Think of 20-time squat workouts and the infamous NFL 225-pound bench press review. These are not just things that you can try as a challenge, but can be strategically integrated into your program. You will get a lot of muscle under tension, test your condition and build up a lot of volume to build muscle.
We know that compound movements and volume are great for hypertrophy, but why is it so rooted in our muscles is it wrong to combine the two? As a beginner, with complex movements you can only drive in lower repetition ranges, but if you advance in the load, it is not ideal to stay in lower reps.
Here is an example:
Bench press for beginners in bench press:
- Week 1: 5 x 5 working sets of 95 pounds (2375 total volume load)
- Week 2: 5 x 5 Working Rates of 115 Pounds (2875 total volume load)
- Week 3: 5 x 5 working sets of 135 pounds (3375 total volume load)
- Week 4: 5 x 5 working sets of 145 pounds (3625 total volume load) [19659013Week5: 5 x 5 sets of 155 pounds (3875 total volume load)
- Week 6: 5 x 5 sets of 165 pounds (4125 total volume load)
- Total volume: 6 weeks: 20,250 Pound
This is a typical beginner progression. They are able to gain more weight every week while maintaining the same repetitions / sets, since the burden is not yet extremely exhausting. As a beginner does with his multi-joint progression, they can still build significant muscle, as the overall volume increase is significant throughout their program.
Advanced bench press with lift:
- Week 1: 5 x 5 sets of 210 pounds (5250 total volume load)
- Week 2: 5 x 3 sets of 225 pounds (3375 total volume load) [19659013Week3: 5 x 1 sets of 240 pounds (1200 total volume load)
- Week 4: 5 x 5 sets of 225 pounds (5625 total volume load)
- Week 5: 5 x 3 Working Rates of 240 Pounds
- Week 6: 5 x 1 Working Pounds of 255 Pounds (1275 Total Volume Load)
- Total Total Volume Load for 6 Weeks: 20.325 Pounds
Advanced Lifter, Who Essential lifting more weight than a beginner needs to adjust sets / repetitions to further increase the load throughout the program. He is still able to increase the load by the end of the program, but notes that his total volume load after six weeks is barely more than at the beginning of the lift, although the bar is much heavier.
Therefore, once you've completed the beginner's phase, it's not only smart, but it's also very important to include higher reps in compound movements. They will be able to accumulate significantly more volume for muscle growth and are more likely to sustain increases in hypertrophy.
5 Best Loading Schemes for Size and Strength
22 Proven Substitution Plans