What's going on Nation, I'm Scott from muscularstrength.com today. I want to talk
to you guys about the number-one dumbbell training mistake
that's killing your gains and guys
this is more of a common-sense type video as you see as we jump into the mistake
but to be honest with you
I feel like a lot of people don't make these types of videos because of how simple they are.
But at the end of the day, this is something that even I do from time to time
and I know if I'm doing it
there's probably a good majority of you guys
doing it as well and we're gonna correct it and
hopefully all of us will see much bigger gains in the weeks to
follow because of it now before I jump in there's another video
I made called why three sets per exercise is killing your gains. It's actually a really great video. It did really well
make sure you check that one out after this one's over
because they both can relate to each other now the dumbbell
training mistake that's killing your gains. It can be with any exercise. I'm gonna apply it to a
Dumbbell bicep curl and it can be applied to barbell exercises
too. I just see it happen more commonly with dumbbells, which is why it's the dumbbell mistake.
Basically if I was doing my sets and I got fifty pound dumbbells, and I just start curling
okay, and I'm going four sets of eight chances are by the time I get to my second or third set
I'm not gonna be able to get eight repetitions per side.
So I'll get to my third set and I'll get to repetition number five. I'll be like
and won't be able to do any more. I'll put the dumbbells down
maybe I'll go over to the rack
I'll lighten the weight a little bit and then I'll finish
the last three reps per side to finish up my eight because you
guys always need to make sure that you're finishing your sets because
you need to get all that volume in now the mistake
that I see is that most people as soon as they go down in dumbbells
is that they then stick with
the lighter dumbbells and put the heavier ones away because mentally
they weren't able to get all eight repetitions in their set and they know they have to get eight to ten per set
so they just put the 50s away and stick with the 40s.
Now this happens for a few different reasons
Number one because you want to make sure we get all those repetitions in without having to stop
Number two if you're training in a gym
you don't want to be a dumbbell whore. So you put the dumbbells back
just to be nice so other people can use them now
there's seems to be a misconception
that you have to do all your
repetitions in a row in
order for set to be complete and that's not true
if you were doing 50 pound dumbbells on your curls and
you got to five and you had to put them down and grab 40s to complete your set
that means on your next set you should still start with those 50s.
So even if you pick up those 50 pound dumbbells
and now you're only able to get 4 repetitions on your own and you have to put them down
grab the 40's and do the last 4 repetitions to complete your set. That's ok
you guys have to remember that you still need to be
overloading as much as possible in order to see growth no matter which muscle group you're training.
So in your workout right now, I want you to think about this. How many times have you lowered the weight?
But then never brought it back up to get as many reps as you can with that weight before lowering it again
most of us just
lower it once and then for the rest of the workout we stick with the weight we lowered it to
so the biggest mistake
training with dumbbells that's killing your gains guys
is that you're lowering the weight which is fine lowering the weight is okay
stopping to lower the weight to get better reps in is okay.
The mistake is never going back up to increase the intensity
you guys have to always make sure you're pushing yourselves and also two as
you guys have seen from my cheat and recover program
if you're going for reps and you get stuck so you're going right through
doing your curls if you get stuck, but you don't want to use lower weights or somebody
maybe has them if you're doing an exercise
like dumbbell curls just use the little momentum and then correct your form and then focus on the
negative for the last couple sets or last couple reps in your sets. So that's okay, too.
So you have options guys always be pushing yourselves always be increasing the intensity
and always lift the max weight
every single time you train and if you have to lower the weight, that's fine.
But just make sure when you get to the next set you raise it back up.
You guys enjoyed this quick tip. Be sure to smash that like button and as always more good stuff coming soon.
See you guys