Starting 5 x 5 next week - question about using dumbbells

MissFuchsia

Hi everyone, I've been strength training at my gym for a few months now. I've been mainly doing isolation work using machines and dumbbells. I wanted to switch to free weights and compound lifts. A few of my friends are enjoying Stronglifts so thought I'd try it too

Previously I've been doing bench press using dumbbells. The bar on the bench press at my gym weighs 20kg. I doubt I could safely lift this. I can use the smith machine as the bar only weighs 15kg. Is it better to use smith machine whilst I build up my strength or should I stick to dumbbell bench press? I've been using 10kg dumbbells so theoretically could use the bench press but I'm scared of over doing it.

I'm not sure what the bar weighs on the squat rack (I'll ask as obviously that counts) but when I tried to use it to do an overhead press, could only manage 2 reps. To be honest I had already done a lot of shoulder and chest work by that point so may have just been fatigued. If not, is military press with dumbbells a good substitute for now?

Carly

Carly

neandermagnon

if you've been using 2x 10kg dumbbells, then you should find a 20kg bar easier than the dumbbells. If you're not confident you could ask someone to spot for you, so they'll catch the bar if you can't manage it, but I honestly think you'll find it easier than 2 10kg dumbbells, because the dumbbells move independently of each other, but the barbell is one thing and your two arms work together.

I would steer clear of the smith machine, because it does half the work for you.

One thing I do is when I learn a new lift, I practice the form starting with just a broomstick handle, so I can get all the movements and body positions right, without having to worry about lifting any actual weight. then I feel more confident trying the lift for the first time with the barbell, as my body knows what to do, but this time I'll be lifting weight with it. (I have the kind of broom where you can detach the head and just have the handle)

bumblebums

You should be able to bench press a regular barbell without added plates if you can bench press a 10 kg dumbbell in each hand. OHP might be harder though.

If you do not have a spotter you could ask for help, look up how to bench in a power cage. You set up the pins to catch the bar just above chest level in case you fail.

But honestly, I don't think you will. A single bar is easier to lift than two dumbbells.

Squats and deads should not be a problem at all unless you have some lower back issue or another injury.

Vailara

In my experience of OHP, the bar is easier than dumbbells weight-wise, and the dumbbells are easier than the bar form-wise. So a 20kg bar shouldn't be a problem weight-wise if you can use 2x10kg dumbbells, but, personally speaking, it took me a while to learn how to do the lift correctly when I moved over to the bar. I REALLY struggled with it and still don't find it easy. (The problem for me is partly that you have to lift the bar straight up, but if you do that it will go through your head. I'd move my head out of the way, and my back would loosen. Rippetoe recommends a small hip movement at the beginning which helps, but it took me ages to get that right!). Dumbbells are great - the only problem with them is that you can't increase the weight in small increments. For instance, at my gym, there is nothing between a 7.5kg dumbbell and a 10kg dumbbell, so you might find you're doing great with the 7.5s, but can't do the 10s at all. A 5kg jump up is huge with OHP. I'm not sure how to get past that, but increasing the reps might help? If you can do 2 reps with the bar then you're well on the way, so if I was you, I'd give the bar a try every time I do the OHP. You should be able to use the bar before you can lift the 10kg dumbbells.

I found that I could lift a lot more with the bench than with the OHP, and again, I could lift more with the bar than with dumbbells. (The bar makes me nervous though, so I'm back to the dumbbells!).

For both OHP and bench, I've had to microload (with fractional plates).

pandorakick

Dumbbells are great - the only problem with them is that you can't increase the weight in small increments. For instance, at my gym, there is nothing between a 7.5kg dumbbell and a 10kg dumbbell, so you might find you're doing great with the 7.5s, but can't do the 10s at all.

That really depends! My dumbbells can go up in 1 kg increments, and having both 2 kg and 2.5 kg bars for them, effectively means I can go up in 0.5 kg increments per dumbbell.

I agree though that most gym's probably won't have such weights available. :flowerforyou:

MissFuchsia

Thanks for all the replies. I did my first workout today. It went well. Switched from squat machine to squat rack. Just used the empty bar(20kg) for first few sets then added 10kgs.

@neandermagnon great point about the smith machine. I used the bench press (again empty bar) and it was much easier than 2 10kg dummbells. I workout quite early in the morning so often have the weight room to myself. Which is good as I don't have to wait for equipment but means no one to spot me. I'm going to take longer breaks in between sets on the bench press.

@pandorakick the dumbells only go in 2.5kg increments. I wish they had smaller ones but nevermind

pandorakick

@pandorakick the dumbells only go in 2.5kg increments. I wish they had smaller ones but nevermind

That is too bad... Glad to hear your workout went well though!

DaniH826

Yea one barbell is usually much easier than 2 dumbbells of the same weight, because you have to do additional balancing with dumbbells, plus the even weight distribution and having less to think about and focus on just makes the bar a whole lot easier (in my opinion).

Choose free weights over machines would be my personal suggestion. A smith machine forces you into an unnatural path, plus you want to train your core to help you balance the weight and move the bar with your body, not some machine. Having said that, a smith machine is slightly better than a sharp stick in the eye.

If you have no spotter, just don't lift to fatigue. Listen to your body and don't load any more weight than you can safely handle on your own. I lift in my garage and have no trouble. I simply respect my limits while making sure I progress. With bench presses, I don't lock the plates in place but simply slide them on. That way I can simply slide them off if I ever have to do the roll of shame. Speaking of roll of shame, look that up on Youtube and learn it. That way if you ever do have to employ it, you'll know how. Easy peasy.