Problems due to limited DB weights in the gym

[jtmass]

I have been on PHAT for the last 2 months and my strength has shot up. Love the routine. Now, I have a problem in hand. My gym has DB till 75lbs only. 2 months ago, I couldn't do 60lbs for 3reps and now I can do 75lbs for 7reps.

Question is; how do I make 75lbs feel like a 100lbs or more. I did read about some methods, but I trust the experienced folks here who has done this than some article online.

These are the methods I found.

1) TUT
2) Squeeze and Hold the Peak Contraction
3) Employ Pre-Exhaust Training
4) Decrease rest periods

Should I try to employee all these techniques or just stick to one for a while and then move to the next?

Thanks for your help.

 

[ericos_bob]

All good methods to progress without increasing the load. Supersetting with another chest exercise and cutting rest to 30 seconds between will make 70lb dumbells feel like 100lbs. I'd just try one method you find challenging enough and stick with it until it isn't. No need to overcomplicate things.

 

[jtmass]

Any techniques you tried?

 

[ericos_bob]

I generally progress well by increasing/decreasing load/reps/sets and manipulating rest periods. Changing up exercises at times aswell. I make a change when I feel I need it. At one point or another I've tried all of the above. Everything works for a while but what works best is very much individual.

 

[jtmass]

I generally progress well by increasing/decreasing load/reps/sets and manipulating rest periods. Changing up exercises at times aswell. I make a change when I feel I need it. At one point or another I've tried all of the above. Everything works for a while but what works best is very much individual.

Thanks for the advice. I have been taking less rest period between sets. Going to try TUT first and see how things go.

 

[Godstrength]

Drop sets and also supinating exercises always feel like your doing more to me. Also super sets as mentioned. I would do something for a while and then switch it up. Then maybe do them all. Keep the body guessing.

 

[bell1986]

I have been on PHAT for the last 2 months and my strength has shot up. Love the routine. Now, I have a problem in hand. My gym has DB till 75lbs only. 2 months ago, I couldn't do 60lbs for 3reps and now I can do 75lbs for 7reps.

Question is; how do I make 75lbs feel like a 100lbs or more. I did read about some methods, but I trust the experienced folks here who has done this than some article online.

These are the methods I found.

1) TUT
2) Squeeze and Hold the Peak Contraction
3) Employ Pre-Exhaust Training
4) Decrease rest periods

Should I try to employee all these techniques or just stick to one for a while and then move to the next?

Thanks for your help.

Can you not speak to the gym? You surely can't be the only person who is pushing those 75lbs about to easily? Just ask if thier is any new equipment being introduced for 2018 and can you leave a suggestion? Honestly thiers no harm done.. Gym's want your business but they also need an attraction. Progress is something they want to see and strength is progress.

If that fails then.. Do drop sets X3 Do those 75lbs then drop to 60lbs then drop to 45-50 lbs and keep repping till failure. Hit your muscles from different angles. Ie inclines ' Declines different grips etc. You will still cause hyperthrophy with enough volume but mind and add the slightly extra calories to match the extra workout ?

 

[jtmass]

Can you not speak to the gym? You surely can't be the only person who is pushing those 75lbs about to easily? Just ask if thier is any new equipment being introduced for 2018 and can you leave a suggestion? Honestly thiers no harm done.. Gym's want your business but they also need an attraction. Progress is something they want to see and strength is progress.

If that fails then.. Do drop sets X3 Do those 75lbs then drop to 60lbs then drop to 45-50 lbs and keep repping till failure. Hit your muscles from different angles. Ie inclines ' Declines different grips etc. You will still cause hyperthrophy with enough volume but mind and add the slightly extra calories to match the extra workout ��

It’s run by a corporate. There is no way new weights will be brought. I met with the owner of the gym once and he’s worse than politicians. All promises and zero delivered. In my gym there are about 3-4people who can push those weights. So, a request like this will be directed to the garbage can. Lol.

 

[Whisky]

I like to piston press for dB chest work sometimes, increases tut and makes you core work harder.

 

[bell1986]

It’s run by a corporate. There is no way new weights will be brought. I met with the owner of the gym once and he’s worse than politicians. All promises and zero delivered. In my gym there are about 3-4people who can push those weights. So, a request like this will be directed to the garbage can. Lol.

That the only option for a gym local to you?

One of those gym's who have a gym for ££££ and not care what the arrangement is then and loyalty to customers? Awful! Even my most local worst gym has more equipment by the sounds of it. I would still put a rotten comment in to the management.. They wouldn't really need to fork out much to add in any additions but it will all be about the £££ aspect... How much is your membership if you dont mind me asking?

You can still get a decent workout in though just by increasing volume and switching up drop sets ' supersets and increasing reps

 

[jtmass]

That the only option for a gym local to you?

One of those gym's who have a gym for ££££ and not care what the arrangement is then and loyalty to customers? Awful! Even my most local worst gym has more equipment by the sounds of it. I would still put a rotten comment in to the management.. They wouldn't really need to fork out much to add in any additions but it will all be about the £££ aspect... How much is your membership if you dont mind me asking?

You can still get a decent workout in though just by increasing volume and switching up drop sets ' supersets and increasing reps

This is the closest and the cheapest. Would you believe if I said my annual membership fee is $45? The other gyms are a few miles away and around $300 annual. The gym here caters to more casual gym goers than people like me. Cardio section is pretty good. But, weights, meh.. but yeah, can’t beat the price and proximity is more important to me since I have a baby to take care as well.

 

[Whisky]

This is the closest and the cheapest. Would you believe if I said my annual membership fee is $45? The other gyms are a few miles away and around $300 annual. The gym here caters to more casual gym goers than people like me. Cardio section is pretty good. But, weights, meh.. but yeah, can’t beat the price and proximity is more important to me since I have a baby to take care as well.

You should have said......easy problem to solve. Just get your baby to cling to one of the 72’s and single arm press that mother - it’s now a 85/90.......

Thank me later bro ��

 

[jtmass]

You should have said......easy problem to solve. Just get your baby to cling to one of the 72’s and single arm press that mother - it’s now a 85/90.......

Thank me later bro ��

Lol.. If I get him to the gym, he’ll start lifting. He has started to pick up 2kg DB we have at home. Plus, he’s 25lbs.

 

[Whisky]

Lol.. If I get him to the gym, he’ll start lifting. He has started to pick up 2kg DB we have at home. Plus, he’s 25lbs.

Got to start them young bro. Far too many kids grow up with ‘fork to mouth’ being the only lifting they experience....

Good stuff

 

[Wobmarvel]

I have to deal with this constantly as I workout at home and so don't have a vast range of dumbells. I go for the supersets and tri-sets method. Chest would be weighted dips superset with incline dumbell press and back is weighted pull ups superset with dumbell rows. Every third week I tri-set by doing the same but adding in push ups (I know) for chest after the dumbell presses and unweighted chin ups after dumbell rows for back. Then on the fourth week I deload by performing straight sets of 10 to 12 reps super slow. Then when I start over I go for an increase in reps. If I get to the point where I can do 20 reps of all exercises on each tri-set I'll buy more weights but I think I still have a while to go lol. I will also mix things up by using chin ups and dips to pre-exhaust biceps and triceps on arm day.

 

[booneman77]

I have been on PHAT for the last 2 months and my strength has shot up. Love the routine. Now, I have a problem in hand. My gym has DB till 75lbs only. 2 months ago, I couldn't do 60lbs for 3reps and now I can do 75lbs for 7reps.

Question is; how do I make 75lbs feel like a 100lbs or more. I did read about some methods, but I trust the experienced folks here who has done this than some article online.

These are the methods I found.

1) TUT
2) Squeeze and Hold the Peak Contraction
3) Employ Pre-Exhaust Training
4) Decrease rest periods

Should I try to employee all these techniques or just stick to one for a while and then move to the next?

Thanks for your help.

Resistance bands!!!!! Seriosly the easiest, cheapest, and one of the hardest solutions to this problem.

I regualrly have to use these when I'm stuck working out at planet fitness (free gym where my current project is) and same issue, db's only to 75lb and ez bars only to 60.

Wrap a band around each DB and the bench (for pushed or pulls), something overhead (for downward motions) or stand on it (for curls and such) and voila! resistance from very little to a TON depending on the band and how much you stretch it.

As well, you get more tension at the peak contraction since that's the hardest part of the exercise due to the max stretch of the band and a ton of extra stabilizer work since the bands can make it a bit tricky to balance things. You'll have sore abs and glutes from benching ha

 

[unitas27]

Resistance bands!!!!! Seriosly the easiest, cheapest, and one of the hardest solutions to this problem.

I regualrly have to use these when I'm stuck working out at planet fitness (free gym where my current project is) and same issue, db's only to 75lb and ez bars only to 60.

Wrap a band around each DB and the bench (for pushed or pulls), something overhead (for downward motions) or stand on it (for curls and such) and voila! resistance from very little to a TON depending on the band and how much you stretch it.

As well, you get more tension at the peak contraction since that's the hardest part of the exercise due to the max stretch of the band and a ton of extra stabilizer work since the bands can make it a bit tricky to balance things. You'll have sore abs and glutes from benching ha

Resistance bands are awesome, my gym built a belt squat machine with EliteFTS band attachments and also welded band attachments to the barbell bench press and shoulder press. It totally changed my strength level in a matter of weeks.

 

[jtmass]

Resistance bands!!!!! Seriosly the easiest, cheapest, and one of the hardest solutions to this problem.

I regualrly have to use these when I'm stuck working out at planet fitness (free gym where my current project is) and same issue, db's only to 75lb and ez bars only to 60.

Wrap a band around each DB and the bench (for pushed or pulls), something overhead (for downward motions) or stand on it (for curls and such) and voila! resistance from very little to a TON depending on the band and how much you stretch it.

As well, you get more tension at the peak contraction since that's the hardest part of the exercise due to the max stretch of the band and a ton of extra stabilizer work since the bands can make it a bit tricky to balance things. You'll have sore abs and glutes from benching ha

Yup. Resistance band could be the answer to my problem. I have only seen people using them in videos TBH. I also had a few questions about PHAT. Will DM you. Thank you, sir!

 

[booneman77]

Yup. Resistance band could be the answer to my problem. I have only seen people using them in videos TBH. I also had a few questions about PHAT. Will DM you. Thank you, sir!

Anytime man!

 

[Tyler0628]

duct tape 10 lb plates to each end of the dumbbell. - Ive actually had to do it. - However, I found that i can do One arm Back rows on the smith instead of DB's as my gym goes to 125 on the DB

Also, time to upgrade your gym - no matter how many 1,2,3, or 4 methods you try, there is no substitution for progressive overload, which is HOW the body grows. - Your body will only grow and get stronger if it has a reason to, therefore, if you lift the same weight, week after week, you'll never get stronger.

- All the above methods will increase endurance greatly though!

 

[Tyler0628]

Resistance bands are awesome, my gym built a belt squat machine with EliteFTS band attachments and also welded band attachments to the barbell bench press and shoulder press. It totally changed my strength level in a matter of weeks.

dah... ****... i forgot about bands.

 

[jtmass]

dah... ****... i forgot about bands.

Just placed an order for a light band (15-25lbs).. I am already looked like some sort of freak with just (lifting chalk, wrist wraps, weighted dips belt, lifting shoes and of course my tattoos). If I get a a plate duct taped, that would just seal it. Plus, it's a bit extreme. lol