Another step up question

DrG3n3

I started with 20's, and am on 25's, in both hands. I just did A5. I did A4 with 30's, but almost fell, so I lowered down. I can do them with good form at 25, but I felt like I should have increased the weight more in 3 weeks time. Is this typical? Did any one else increase the weight slowly?

loricolwill

What are you using for a step? Can you increase the height instead of the weight? I did mine holding 25 lb DBs tonight and I have a hard time holing on to that much weight. My next increase will have to be adding another riser to the aerobic step. I'm currently using 3.

DrG3n3

A bench, so its about two feet off the ground. Can't go much higher because I am only 5 ft 2

loricolwill

Then I'm afraid I'm not much help. If you are lifting 25s using a bench, then you are beyond where I am. And I'm pretty new to lifting, so don't really have a lot of suggestions. If you don't get anymore responses, maybe post it in the Stage 1 thread. There are several people who post regularly there and many of them are pretty experienced.

karensoxfan

Step-ups were slow for me to add weight too. I forget where I started (good thing I wrote it down!) but stayed with 22.5 lb./hand for several workouts, and only increased to 25 lb./hand in workout A7.

I don't know if my gym has 27.5 lb. dumbbells, but if not, it'll probably take me a while to move up to 30 lb./hand.

(FTR, Lunges have been painfully slow for me to increase weights too, -- not sure if it's something about doing twice as many reps to work both legs, or something else, but it's food for thought.).

laurarpa

Wow, if you're using a weight bench and you're only 5'2" - you go girl. I am 5'5" and used the bench. I believe I ended stage 1 with 25s (actually it was 23 each hand). I could barely do 15s and was stuck there for a good while.

I think you're doing great. That's 50lb and a really high step - for fun you could try a barbel. just be careful - it changes the center of gravity.

DrG3n3

Wow, if you're using a weight bench and you're only 5'2" - you go girl. I am 5'5" and used the bench. I believe I ended stage 1 with 25s (actually it was 23 each hand). I could barely do 15s and was stuck there for a good while.

I think you're doing great. That's 50lb and a really high step - for fun you could try a barbel. just be careful - it changes the center of gravity.

Thank you, that made me smile. I don't think I'd like the barbell, I just am pretty sure I'd drop it. I'm clumsy like that. Heck, I walked into a screen this weekend. So I'll keep up with the 25s and the bench, see if I get good enough to try 30s by the end of this

meshashesha2012

i blame the way db are made since they go up by 5 pounds.

i agre with using a bb for 27.5 pounds. if your gym has one of the shorter barbells, those are 25 pounds, you just need to find the itty biitty 1.25 sized weights.

when i do steps ups i do a mix of both DB and BB because the movement is a bit different in each.

calcote05

I have a question too...I did 1A yesterday and REALLY struggled with the step-ups. I couldn't do them properly....my step was too high for me so I did them without weight. Should I use a lower step and use weights or stick to the higher step without weight until I master the height?

Kmsnomaha

A bench, so its about two feet off the ground. Can't go much higher because I am only 5 ft 2

I am 5'3 and I use a 2 ft step. I have a 15 lb db in each hand. The only way I can increase weight right now is to lower the step...

meshashesha2012

I have a question too...I did 1A yesterday and REALLY struggled with the step-ups. I couldn't do them properly....my step was too high for me so I did them without weight. Should I use a lower step and use weights or stick to the higher step without weight until I master the height?

i'd go with the higher step at no weight

karensoxfan

This is the "machine" at my gym that I use for them. The flat upper platform is height adjustable, and there are weights on a cable you could use, but I hold dumbbells to stay true to the book:

http://urec.uark.edu/3895.htm

jnh17

I have a question too...I did 1A yesterday and REALLY struggled with the step-ups. I couldn't do them properly....my step was too high for me so I did them without weight. Should I use a lower step and use weights or stick to the higher step without weight until I master the height?

i'd go with the higher step at no weight

Me too.

orange_you_glad

I've been using an oly bar (45lbs total) over the shoulders while doing step ups. My wrists have a hard time holding the weights at my sides for the duration of the routine. I have been increasing my height, though, with each workout.

Snapplejac

I was using a double height step reebok thing, I was using heavier weights (7kg) but not really getting enough height. After a session with a PT, I switched to much lower weights 3kg and a much higher step (using the seat of machine infact) where my knee is just over 90deg bent. The work out is at least twice as hard, if not more!

Beeps2011

Yep - getting the RIGHT height of bench is *key* here....the upper leg and lower leg should be at 90 degrees from each other when the foot is up on the bench.

Reduce your weights until you can properly do this bench-height - i.e. shouldn't be any "push-off".

If you can do this bench-height with your current weights, try to do 2 - 4 x extra reps for your sets that day. Then, next scheduled work-out day, go up in your weights.

I'm stalled out, too, on this exercise. If I go up in DB weight, I lose proper form. So, that's okay (I'm in Stage 5).

MeeshKB

So glad I read this thread. Sounds like I need to go get myself an adjustable step pronto. I've been just using my stairs at home and can't manage two steps so have to use just the first one. Clearly this isn't enough height to be effective.

Off to see if I can find a step (and some additional weights too) on kijiji or craigslist...

samntha14

I also used a bench, or an aerobic step with five risers, and ended at 40, but at 30 I switched to a per-weighted barbell for stability. Easier on the hands so I could focus on what my legs were doing.