hey I have been doing dumbbell squats for a few weeks now and i want to increase the weight and reduce reps. I currently do it with 10kg (22lb) dumbells in each hand and im around 75kg(160lb) 15 reps 3 sets. I just did it with 15kg (33lb) dumbbells in each hand 12 reps 3 sets but i didnt feel as much of a burn as the 15 rep ones. I was wondering if i have to increase the weight alot more before reducing the reps or do you just not feel as much of a burn when you do less reps with more weight cause its less endurance?
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Q Dumbbell Squats increasing weight
- Thread starter theBeard
- Start date
You got it right at the end there. Less reps = less burn. The burn that the 80's told us all to feel is simply lactic acid accumulation. Unless you're training to increase your lactic acid threshold, there's no other significant fitness benefit to feeling the burn. I typically train in a low rep range. If you can count it on one hand, it's a rep range you'll likely see me doing. Not much burning going on there.
Thanks for the help, i'm doing dumbbell squats because i'm trying to increase my vertical jump. So increasing my acid threshold will just increase my endurance? i need to try to increase strength by using more weight with lowers reps? Also, are you saying that if you increase weight and lower reps your legs shouldn't feel sore? or is sore and burning two different things?
So basically your saying that i need to increase the weight enough so i can only just finish the 10th rep on the last set? I'm just wondering if i should continue doing 12 with 15kg or even 10 with 15kg instead of 15 with 10kg, even though 12 with 15kg seems easier? since i only have access to this weight
So basically your saying that i need to increase the weight enough so i can only just finish the 10th rep on the last set? I'm just wondering if i should continue doing 12 with 15kg or even 10 with 15kg instead of 15 with 10kg, even though 12 with 15kg seems easier? since i only have access to this weight
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First off, im not trying to tell you to do anything. im simply informing you of one method that works for me. to increase strength you need to increase the weights you are lifting. For instance, if you start walking more, you may burn fat, and you will gain endurance, but you legs will not get stronger because you are always walking with the same ammount of weight(your own body weight)
However, if you wear a weighted vest and walk, you legs will get stronger because of the weight you have added.
Sore and burning are two different things. burning is the acid build up which goes away after a relatively short period of rest. you get sore because when you excercise you build muscle, building muscle puts tears in your muscle tissue which is then healed by the protein you take in.
as for the last question... if you want to increase your vertical jump, squats will only help to a certain point. squats build strength. your goal seems to be power and acceleration. the difference being that strengh is how much, and power is how fast you can get there. for that i would suggest looking into plyometrics, or jump training.
However, if you wear a weighted vest and walk, you legs will get stronger because of the weight you have added.
Sore and burning are two different things. burning is the acid build up which goes away after a relatively short period of rest. you get sore because when you excercise you build muscle, building muscle puts tears in your muscle tissue which is then healed by the protein you take in.
as for the last question... if you want to increase your vertical jump, squats will only help to a certain point. squats build strength. your goal seems to be power and acceleration. the difference being that strengh is how much, and power is how fast you can get there. for that i would suggest looking into plyometrics, or jump training.