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Ironheart program - Can't do 8 kg lateral arm raises

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    Ironheart program - Can't do 8 kg lateral arm raises

    Hey all, I'm new to weightlifting and following Ironheart ( https://darebee.com/programs/ironheart-program.html , on day 9), and it recommends to start off with 8kg for men. So far the weight has been challenging for every exercise, so I should be good on that part. The problem for me is lateral arm raises. I can't get the weight up with proper form even once. I decided to go back to 5,5kg for this exercise and then I can barely complete the exercise (also 4 times 6 reps). Am I supposed to continue like this, or should I go even lower on the weights and do more reps? Also: What should I do once the 8kg doesn't challenge me anymore on the other exercises? Should I add weights for all exercises or just for the specific ones that the weight doesn't challenge me on anymore? Thanks for your information

    #2
    I would say, adapt the weight to what works for you. I used 3 different weights when doing Ironborn precisely because some exercises were not possible with the same weight as others. When a weight is not challenging you anymore, go up. Although that depends on your goal, strength or endurance or mass... I leave that answer to the experts here like HellYeah

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      #3
      Honestly, Lateral Raises are one of those exercises you should start with a very low weight so I'd advise you to go even lower until you can comfortably lift the number of reps.. Especially if you've never done them before and don't know proper form yet. I'd go even so far and say, if you're new to weightlifting, start with the lowest weights and learn proper form FIRST before lifting for reps and volume.
      The simple illustrations in the programs aren't enough to learn proper form, look the exercises up, read what muscles are targeted and how to perform them, maybe watch a video, and then practise with low weights until you're certain you hit the right muscles.
      Everyone is different, the recommended weight given in the program's description aren't a 08/15 solution for everyone. Some can start higher, some have to, and probably should, start lower.
      If your form is correct and you can hit the required numbers of reps easily, go up on weights if you can. If you can't because you don't have any, perform the exercise slower and focus more on contraction of the muscles. But don't just do the same number of reps the same way with the same weight.

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        #4
        Anek I am humbled...

        ​​​​​​... ​but, I have nothing to add to lofivelcro expertise

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          #5
          With a 20lb dumbbell I keep the elbows bent, from the starting position db in front, circle the arms as if tracing a huge clock face keeping hands in front letting the shoulders do the work. With a lighter weight I lift straight from the side. Also have you tried doing single arm ? Dumbbells in my gym are 15 and 20 lbs no kg.

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            #6
            Originally posted by HellYeah View Post
            Anek I am humbled...

            ​​​​​​... ​but, I have nothing to add to lofivelcro expertise
            Now I am the one who is humbled...

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