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Are there any downsides to using wrist weights to "microload" dumbbells?

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  • reygunz
    replied
    Originally posted by Leah Lutz View Post

    Exactly! I would do all of the reps and sets, and you can do this by doing 2 sets with the @7 weight, and then the next week, do two sets with the heavier weight. That in itself is progress. :-) (I'd do more of these repeated sets at weight closer to the @7 than to the @9 range.)
    Thank you very much, Leah! You have been extremely helpful.

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  • Leah Lutz
    replied
    Originally posted by reygunz View Post

    Thank you, Leah! I do have a follow up question. Right now the template calls for 4 sets of 10 reps: 1 @ RPE 6, 1 @ 7, and 2 @ 8. Now, assuming that the weight jumps of 5 lbs per dumbbell is significant enough to change the intensity of one set by two "exertion points" (30 lbs x 10 @ 6, 35 lbs x 10 @ 8), wouldn't I be losing our on the prescribed volume since I can't get a set in @ 7? Would you recommend I do a third set @ 8? Also, let's say I end up grabbing a weight that puts me @ 7 rather than @ 6 and the next jump puts me @ 9, should I do a second (and third) set @ 9?
    Exactly! I would do all of the reps and sets, and you can do this by doing 2 sets with the @7 weight, and then the next week, do two sets with the heavier weight. That in itself is progress. :-) (I'd do more of these repeated sets at weight closer to the @7 than to the @9 range.)

    Leave a comment:


  • reygunz
    replied
    Originally posted by Leah Lutz View Post
    I'd simply use the 5lb increments, doing your rows with this weight for another week or two. So let's say you row with 45# and that's @8. In a couple of weeks should that should become more like @7. So that's progress and you can add more weight. With something like rows, I'd not be too concerned about a slightly higher intensity every few weeks either.
    Thank you, Leah! I do have a follow up question. Right now the template calls for 4 sets of 10 reps: 1 @ RPE 6, 1 @ 7, and 2 @ 8. Now, assuming that the weight jumps of 5 lbs per dumbbell is significant enough to change the intensity of one set by two "exertion points" (30 lbs x 10 @ 6, 35 lbs x 10 @ 8), wouldn't I be losing our on the prescribed volume since I can't get a set in @ 7? Would you recommend I do a third set @ 8? Also, let's say I end up grabbing a weight that puts me @ 7 rather than @ 6 and the next jump puts me @ 9, should I do a second (and third) set @ 9?

    Leave a comment:


  • Leah Lutz
    replied
    I'd simply use the 5lb increments, doing your rows with this weight for another week or two. So let's say you row with 45# and that's @8. In a couple of weeks should that should become more like @7. So that's progress and you can add more weight. With something like rows, I'd not be too concerned about a slightly higher intensity every few weeks either.

    Leave a comment:


  • 4l3x
    replied
    I did this when my gym was shut down (not to micro load but just to get adequate weight). I was actually putting worn out ankle weights (and well over 2.5lbs) on my wrists and slipping was an issue, but you may not experience that if you're just using 2.5lbs and the weight is meant for wrists. One thing to keep in mind when using them is the moment arm associated with the wrist weight placement (but again this may not be a huge issue if you're just using them to microload).

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  • Are there any downsides to using wrist weights to "microload" dumbbells?

    I was doing some dumbbell rows the other day and found that a 5 lb jump increased the intensity beyond my target. I did a set at RPE 6 then went up to the next dumbbell weight to get a set in at RPE 7. However, the set ended up at RPE 8. A 2.5 lb increase would have likely been better, but like most gyms, mine does not have 2.5 lb incremented dumbbells. After doing some searching, I found some "clip-on" weights that would work for non-metallic dumbbells, but I'm not willing to spend ~$95 on them. The next solution I considered is making 2.5 lb chain loops, but that might be a little sloppy, and I honestly am not sure how the staff at my gym would appreciate it. (It's ridiculous. I know.) I am now considering wrist weights since they aren't sloppy, and I can get a pair that would cost relatively the same as making chain loops. I am just trying to think of there are any downsides to this solution before I make the purchase.

    Thoughts?
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