The extra 2.5kg is killing me!!!

All Forums >> [Training] >> Beginner >> The extra 2.5kg is killing me!!!

Message
(for even more bodybuilding questions answered, check out the main forum at: www.MuscleTalk.co.uk)

Skelator -> The extra 2.5kg is killing me!!! (May 7 2008 14:12:25)
I've been on the the frankie 5x5 routine now for 4weeks and there's 1 exercise that is doin me nut right in!! Dumbbell shoulder press!!! I've been stuck on using 22.5kg (DB's) x 5 since I basically started and every week when I go to use the 25kg DB's I struggle to complete 3 x 5!! The 22.5kg DB's are easy to bang out on the shoulder press at 5x5 but the extra 2.5kg in each hand fells like a ton!!?? Is there another way around this or should I jus keep trying the 25kg DB's each week untill I'm banging out 5x5?? Whilst I'm on here asking for advice, I've jus brought a couple of tubs of whey protein & I'm mixing 30g with milk once in the morning & once in the evening when I get home from work or after gym sesions on gym days. Is there a rule of thumb on how much to take & how often in a day?? Thanks for looking!!

DaveyL -> RE: The extra 2.5kg is killing me!!! (May 7 2008 15:34:04)
For protein, take as regular as possible, ideal graze all day on food with protein in. Basically, have when your not eating any other sources of protein. I know what you mean about the extra 2.5 kg. With the bench press I can do 7 reps on 37.5 pretty easily, but the 40kg I can barely get up. Maybe push the reps up of your 22.5kg dumbells until you can do 5 on the 25's. Or just percivere with the 25's, 3 reps will give you an increase in strength eventually. Dave

Skelator -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:16:28)
ok thanks for the info. would taking the whey protein shake as often as you say add more fat?? It's jus that since I started pushing weight in Feb I've gained 1stone 3lbs & as much as i'd like to say it is all muscle, it's not!! My belly has grown since I've been eating more and pushing weight & I don't want it to get much bigger!

ZEn101 -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:21:31)
More complex carbs consistently throughout the day will help to fill your glycogen stores ready for training, this WILL help you take the training further, use carbs to grow! Take a bottle of water with 15 - 20g dextrose in it in case you have failure like that, ONLY drink if you completely fail so to speak (sip) then smash the weights when you feel a little 'better' (1 - 2 minutes after consumption. Helps me, but i tend to fuel properly before i train..so i only do it if i heavy bench.

ZEn101 -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:24:49)
Whey as a rule does not have fat in it. No. Use whey after training, after meals if no other protein source available ... get some solid protein (meats etc..) Whey has short half life in the body, around 15 minutes i think. Real food will be 'active' for hours.

dirtyvest -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:29:23)
22.5 to 25 in each hand is a fairly substantial increase in weight (%age wise) TBH. I would try a few extra reps on the 22.5s and once getting 8s out, perhaps, move on to the 25s again. Or do a couple of 5s with the 25s then finish the last 2 or 3 sets off with the 22.5s. Personally I'd do the former over the latter but that's me

zooma -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:30:05)
i had this problem. beleive it or not lowering the weight to 20kg for a few weeks helped. maybe it made me concentrate more on form, maybe it meant i could do more tricep isolation work. who knows. anyone one else found this helps?

Reg* -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:33:14)
Id start with the 25's then after the first set you fail drop down to the 22.5's, over a few weeks you should get 5x5 on 25 then i rekon.

Mashburn -> RE: The extra 2.5kg is killing me!!! (May 7 2008 17:57:00)
Think yourself lucky that you have dumbells that go up in 2.5kg increments and not 5kg! [:@]

ZEn101 -> RE: The extra 2.5kg is killing me!!! (May 7 2008 18:00:01)
I always find more carbs and effort sorts this problem out, you'd be amazed at what you can do.

DaveyL -> RE: The extra 2.5kg is killing me!!! (May 7 2008 19:07:09)
Oh, I don't think anyones answered this, and I have to admit, I learnt this from Mens Health(Don't blame me, it's what I started on, haven't bought it for 6 months. Like Stella when you start drinking, or Max power until you realise non of them are actually fast cars) but it's supposed to be about 1 gram of protein per lean lb. so 200lb person with 10% BF should have 180 grams. Just aim for total intake of about this (unless someone corrects me with more reliable info). Carbs are the main food group that makes you "grow", protein just has the building blocks. Excess protein can apparently damage your kidneys though... Dave

ZEn101 -> RE: The extra 2.5kg is killing me!!! (May 7 2008 19:33:10)
It's a rough estimate, the quantity of protein needed varies depending upon the individual. Worry more about getting enough carbs for the moment and burn the remaining stash of mens health.[:'(]

DaveyL -> RE: The extra 2.5kg is killing me!!! (May 7 2008 19:41:55)
But it tells me how to get a six pack in 8 weeks [:D] Dave

ZEn101 -> RE: The extra 2.5kg is killing me!!! (May 7 2008 20:07:53)
lol[&o]

cliff_vtr -> RE: The extra 2.5kg is killing me!!! (May 8 2008 0:27:07)
Increasing strength has more to do with training methods than diet. - more rest between sets, 3- 5mins+ - try some assistance exercises, is it weak triceps or weak shoulders thats holding you back, if you are having trouble locking out, its triceps, add in some tricep work. If you are having trouble at the start of the lift the shoulders are weaker, add in some direct shoulder work. - Add in some real heavy sets of doubles or tripples, say 27.5K for a few weeks.

MMA Guy -> RE: The extra 2.5kg is killing me!!! (May 8 2008 8:18:53)
all in the mind IMO if you can easily bang out reps with 22.5, 25kg is not a light year jump. the fact your thinking about failing when you lift these dumbbells doesnt help. take it from someone who lifts 40kg [:D] think positive, change your attitude about lifting them.

Skelator -> RE: The extra 2.5kg is killing me!!! (May 8 2008 10:08:01)
Feedback I'm getting is great!! What sort of foods are good for carbs?? Is it spuds & pasta?? What is dextrose??

Firearm -> RE: The extra 2.5kg is killing me!!! (May 8 2008 11:50:24)
quote: ORIGINAL: Mashburn Think yourself lucky that you have dumbells that go up in 2.5kg increments and not 5kg! [:@] Yeah! lol Carry on using the 25's, going to failure and then using the 22's mate You'll add a rep or two each session, soon enough you'll get 5x5

ZEn101 -> RE: The extra 2.5kg is killing me!!! (May 8 2008 14:26:43)
Google it[8D] get into that habbit. All the advice here is good; more food, positive attitude-(aggression), try isolating the lagging parts, changing rep range. Play around with all of this will probably see much heavier weights soon. [:)]

Page: [1]

Check out the main forum at: www.MuscleTalk.co.uk