Hi. Im currently training at home with dumbbells.
My problem right now is my side lateral raise and tricep extension is really weak.

Im progressing with heavier load for all other stuff, but those two Im stuck with way lighter weight.
Got progress but really slow.

Is this normal?
Im trying to solve this by "cheat forms" using heavy weight + control the eccentric movement,
and put more reps and extra set to the light weight.

Is this gonna be good enough?


Sifus please help.

Everyday armday?

Lol not everyday. I train every other day.

My workout is almost similar to this guy, but a little less leg and I combine some of those into compound. https://forum.lowyat.net/topic/4659486
But mostly isolation.



I picked the workout that I like from supposedly full body workout from various sources.
Of course cant compete with compound using barbell la.

Please do compound lifts, bench press, deadlift, squats, rows. It will help a lot instead of these isolation movement.

Then he need to go to the gym.. those compound lift.. very hard to see people do now a days..

He can do it with a dumbbell, exercise include:

1) split squats, lunges, goblet squats
2) floor press, shoulder press
3) stiff leg deadlift
4) dumbbell row

Dude, side lateral raise & tricep extension are ISOLATION exercise, meaning one group of muscles does majority of the work. That also means that you would hardly be able to progress in terms of poundage. I have been using the same 5kg DB for my side lateral raise like since forever, gotta use momentum when I use 7.5kg, so what's the point.

You can always progress by another way: shorter rest, better form, longer TUT by lengthening the eccentric movement, hold at the top etc...

You don't need to increase the poundage for isolation exercise unless you have exhausted all means for progress, there is definitely no need to ego lift since you train at home, too.

Yaya. I know. I tried to compensate with dumbbell versions, but the effect is probably not the same.
Gonna go to the gym soon, but not yet.

I see. Im really a noob.
I wanna max out my dumbbells first before committing to gym, probably next year.

I thought it's supposed to progress together. Now I feel stupid.

Thank you for answering my question on point.

You are welcome.

By the way, this is a reply to your reply to another advice:
Whatever you are using in your workout, be it barbell, dumbbell, pails of water, rocks, your body won't know, all that it knows and cares about is tension. Matter of fact, I find dumbbell more challenging as you need to hold them using both hands instead of letting one side taking the ride like you can with barbell, leading to muscle imbalances. Chances are you cannot perform an exercise using DB on the same weight you did using barbell. I know I can't, that's for sure.

This post has been edited by Lionel90: Oct 25 2018, 12:31 PM

That's kinda true. Even for the same exercise like shoulder press, you can feel the difference.
But dumbbells increment, you cant really control sometimes and have to jump really drastically.

Both have pros and cons.

Those are small muscle groups... You will be stuck lifting the same weights for them for sometime, I'm afraid. I suggest do slow reps and add the reps in order to challenge those muscles.

just add reps and sets of the same weight. until you maxed out a certain goal maybe 5 sets of 15 reps then try increase the weight