Help with weight training

[Gecko1978]

So in lockdown I can't go to the gym, my dumbells at home are 30mm type and I can only put 20kg on each. Having issues finding more weights that size or larger 45cm bars.

As a result i have been doing 5 sets of 20 reps for shouldeds and chest. At the gym I do 15, 12, 10, 8 and go 27.5 to 37.5kg.

Question given I can't get more weights should I up reps to 25 or 30 even a set or will that be a damaging give zero benefit.

I did find in Oct lock down when I went back to gym the 20x5 had helped me maintain strength.

[AJB88]

Just up the reps/sets

[dalenorth]

Try drop set training if the dumbbells reduce. So two light sets then one heavy as poss dropping the weight each time you fail until you are burned out.

I

[Gecko1978]

dalenorth said:

Try drop set training if the dumbbells reduce. So two light sets then one heavy as poss dropping the weight each time you fail until you are burned out.

I

That is the issue I can do 5 sets 20 reps with 20kg each dumbell i can't fit more weight on them so i wonder if more reps but an extra set seems way to go. Thanks

[DrEMa]

Hi chap, according to studies that have been done (Brad Schoenfeld is the biggest name in hypertrophy research) you can gain muscle on anything up to 30 or so reps with 40%ish of your max as there are 3 main mechanisms of hypertrophy - the high reps result in metabolic stress. Another method I'm emplying just now as I'm limited in what I have are paused reps (pause just off the bottom to eliminate stretch reflex) and no full lockout at the top. You could also pre-fatigue with a few sets of DB flyes and/or pressups. I've found that a couple of opened wheelie bins work well for dips as another chest exercise (I use a small piece of pipe lagging on each side to protect my hands.

Edited by DrEMa on Wednesday 20th January 12:41

[Gecko1978]

DrEMa said:

Hi chap, according to studies that have been done (Brad Schoenfeld is the biggest name in hypertrophy research) you can gain muscle on anything up to 30 or so reps with 40%ish of your max as there are 3 main mechanisms of hypertrophy - the high reps result in metabolic stress. Another method I'm emplying just now as I'm limited in what I have are paused reps (pause just off the bottom to eliminate stretch reflex) and no full lockout at the top. You could also pre-fatigue with a few sets of DB flyes and/or pressups. I've found that a couple of opened wheelie bins work well for dips as another chest exercise (I use a small piece of pipe lagging on each side to protect my hands.

Edited by DrEMa on Wednesday 20th January 12:41

Again thanks for the tips, often I think I need x equipment in reality you just need to work harder. Thanks

[CAH706]

The higher reps will be fine but perhaps to break things up try;

Slow reps
Paused reps
Not locking out on the reps - continuous tension
Pre-exhaust (eg dumbell flyers before dumbell bench)
One arm at a time or seated on the floor dumbell press with legs out in front etc
Bodyweight exercises

Not all of the above each session but perhaps a session of high reps then a session with some of the above. Will help mentally challenge you and keep things fresh