Ironborn - Round 2

Collapse
X
 
  • Filter
  • Time
  • Show
Clear All
new posts

    Ironborn - Round 2

    Good morning to everyone!

    I am pretty new around here but am nearing the end of the Ironborn routine for the first time (day 24 of 30) and am looking at repeating it once done!
    My main question comes down to how to approach a second time around with it in terms of weight. I am currently using 16lb dumbbells as recommended as the starting point, and can perform all exercises with the proper rep amounts without too much issue. The next smallest increase I can do is adding 5 pounds to each dumbbell and I'm worried that might be too much of a jump all of a sudden? Would I maybe be better served by adding more reps to each set or maybe even adding another set to each exercise? Background, I am 29 and shooting for a "body recomposition" idea of sorts. High protein diet and mostly looking to slim down fat and gain muscle at the same time if possible.

    Sorry for the long worded post, I'm just not entirely sure how to proceed from here on and would love some advice! Thank you very much!

    #2
    If you have heavier weights, use them is the easiest way to keep progressing, if you can't do all the repetitions provided for in the program, do what you can
    Different weights are usually used for the various exercises.

    Comment


      #3
      Rest time between sets/exercise is another screw to fiddle around with. Ironborn uses 30". Similar workouts in the workout section use 20".
      You should consider a good range of weights, like 1.25 kg/2,5lbs steps. It's not that expensive and worth it, if you want to get into free weights.
      Cast iron does not break easy and will last you a lifetime.
      Adjusting the weight to the exercise is somewhat of a trial and error thing. A good starting point is: try choosing the weight so you can do up to the last rep of each set just proper. So not to failure, just almost. Eventually you get the hang of it. Keeping a training log is also always a good idea .
      If you go for hypertrophy,('body recomposition') you better stay in the 12-6 reps range that Ironborn provides.
      Be careful with that protein, if you don't use it, it gets stored as fat all the same.
      Welcome to the Hive.

      Comment


        #4
        Andi64 Thank you very much for the info, I truly appreciate it!
        I have 2 kind of mix-matched sets of dumbbells but the lightest plates I can add are 2.5lb and for the sake of balancing both sides of each hand, I would have to add 2 of those plates. I guess I was just worried that might be too much to jump up to in one go, but maybe not also! I'll take your advice and start looking a little harder at each individual exercise and try to take note/record of how the weight feels! As recommended I'll probably also not mess with the rep counts as that is still a little over my head at this point in my journey!
        Thanks for the link on hypertrophy, that is great info that echoes a lot of what I've been reading! I'm right around 185lbs, averaging around 185g or so a day of protein. Ironborn at 5-6 times a week with 3 days of stationary bike mixed in so I'm hoping I'm using most of the protein and not holding onto it lol!

        Thanks again for your time and have a great day! I'm still incredibly happy my boss showed me this fantastic website as its motivated me to make some pretty serious changes in my life!

        Comment


          #5
          Balancing dumb-bells is overrated. Just hold them closer to the heavier side. In the rather moderate 8-12 kg range no harm should be done to your wrists if you put 1.25kg (~ 15%) more on one side. Your targeted muscles might profit a lot from that bit of extra weight. And it's motivational: In your heart you want to get the damn thing balanced, so you have to deal with that screwed weight first.
          All the best and good luck.

          Comment


            #6
            Something you might also want to do is slow down your reps. If you do lifts a lot slower, you'll fatigue faster but the muscles work a bit harder.

            Comment

            Working...
            X