Why the Hell are You….. Doing the 5kg Dumbbell Workout?
You pick up the 5kg Dbs, 10lbs in the USA and do all the free weight exercises that the numbskull of a trainer at your first gym, all those years ago showed you.
You do the Curls, and the Side Raises, you do the Kickbacks and the Presses, you do the quarter Lunges and the Shrugs, obviously you do the Shrugs in that circular motion because you have no concept of how gravity works; you think that somehow it’s Omni-directional. OK you smartasses, gravity is Omni-directional, but not Earths gravity; weights need to move up – satisfied?
And the best bit is you’ve never question why you never get any stronger / more muscular / leaner / more athletic, or whatever your goal is; do you even have a goal?
And if you do have a goal, doesn’t it seem strange to you that there’s not even the slightest hint of progression in anything you do?
Do you even question why you haven’t improved over the last year, or 5 years, or even more? Perhaps you are questioning this now that you’ve discovered GetMightyNow; or maybe a very good friend has you in a head lock and is forcing you to read this; let’s face it, you’re not strong enough to do anything about it are you?
Maybe this is why you’re not making progress?
So by now you might be thinking that you might possibly be on the wrong track! If you’re actually prepared to act here’s what you should do.
Learn how to Squat, Press, Deadlift, Bench Press, and chose a good pulling movement such as Power Cleans, Rows, Face Pulls, or Pull Ups. Add an Ab exercise such as Overhead Ab Pulldowns, Hanging Leg Raises, or Roman Chair Sit Ups and you have the outline of a great programme.
Now for goodness sake understand that your training needs to be progressive! Warm up in each movement and then perform 5 sets of 5 reps; if you complete all your reps then increase the weight next session; I don’t care how tough it feels, either do that or be happy being weak and skinny.
When, no matter how much you try you don’t hit 5 reps for 3 sessions in a row then change the programme to 5 sets of 10 reps in the same exercises. Start with 50% of your best 5 rep weight and progress from there.
Do this 3 times a week for the first 3 months, then split the exercises in half and alternate what you do in each session, still train 3 times a week.
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That should take care of the next 6-12 months of your training life. Guys I would expect a 110-140kg Squat, 50-70kg Press, a 140-180kg Deadlift, and a 80-110kg Bench Press, over this time; girls, you can expect about half that.
Now no more pink dumbbells; make your time in the gym count, and Be Mighty.