Having done 2 rounds (weeks) of phase 1, I am going to move to phase 2 today, as I feel like I have got the exercises in A and B in a groove, and I know psychologically that I want to add more weight now. But the dumbbells in my gym go up in 2kg increments, which is probably ok for getting the phase 2 baseline, but when I start trying to increment in phase 3, 2kg feels like too much of a jump for things like overhead dumbbell raises and the lateral raises. Do I remember @Shaun Womersley saying that you can take small auxiliary weights to add? If so can you recommend a good type and source to get some?

@Shaun Womersley I did my phase 2 test for goblet squats and ran out of dumbbells options at 50kg, where I could still do more than 3 at a guess, maybe 6-8 with the 50kg. Is there a way to do these with more weight? Or should I replace them with barbell squats, either front or back? Until this month, I hadn't trained for 6 months or more, but about a year ago, I was doing the Stronglifts 5x5 program and was at around 100kg for 5x5 barbell squats, so I guess I will get back to that sort of weight range in a month or so for squat-type exercises.

Timeline: Weeks 1–3 (2 Sessions per week, 1–6) if required. The Goal: Foundation & Focus "Control the weight and movement, or it controls you." Phase 1 utilises the popular and effective Time Under Tension (TUT) model to expose technique flaws and eliminate momentum, allowing you to experience volitional neuromuscular failure without the risk of injury. ⚠️ The Reality Check: 5-second repetitions (5 up, 5 down) will feel incredibly slow and frustrating to people who are used to using heavier weights. But that is the point. We are stripping away momentum to see what you can actually control and feel in the muscle you are training. 📋 The Protocol: "The 5x5 Cadence" For every exercise in Phase 1, you will use light or potentially no weights. It isn't a competition. ⚡ Timing Patterns Do not just count to 5 and move from A to B. Try to keep to the timing rhythm. - 5 Seconds Eccentric (Down): Lower the weight slowly. Breathe In. - 5 Seconds Concentric (Up): Lift the weight slowly. Breathe Out. 🎥 Technique Rules: What to Specifically Focus On Please use the videos to verify that your movement mechanics are correct. - ✊ Grip and wrist angle: Make sure you align your grip and wrist, adopting the correct pressure (no death grip). Constant setup sequence routine to fix anatomical positioning. - 🫁 Breathing: Match your breath to the movement. Do not hold your breath. - 🔄 Constant Motion: Do not lock out at the top. Do not rest at the bottom. The muscle must remain under tension throughout the set. - 🦴 Clavicle & Scapula: The video will highlight the full range of motion of the Sterno-Clavicular joint, scapula movement and the internal and external rotation required to achieve full muscle stimulus. - 📉 Volitional Failure: Continue until you can no longer complete another full repetition in good form. - ⏱️ Rest: 2 Minutes between exercises. 📱 Workouts Using the App When you go into Workouts - Click on Browse Templates There are 2 Dumbbell-Based Full Body Sessions, A and B. These have been created solely to highlight the 3 Phases.