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Free Weights Are Best For Building Muscle
Free weights are the simplest and most cost effective pieces of
equipment for the beginning muscle builder.
Free weights consist of barbells, dumbbells and weight plates.
They are called free weights because they have no cables, pins
or pulleys.
Available as normal weights or Olympic weights, be advised that
Olympic weights are generally much more costly. The Olympic bar
is also thicker at the ends to accommodate the larger hole
present in Olympic weight plates.
Barbells come in all shapes and sizes. They consist of a bar
that is usually 4' to 7' in length and can weigh from 20 to 45
pounds.
The Olympic bar that you find in most gyms is 45 pounds. This is
the one you find on the squat rack and bench press. So, if you
use this bar and add a 45-pound plate to each side, you're bench
pressing 135 pounds.
Varying weights are attached to the ends of the bar. The weights
are attached using collars or sleeves. You can find barbells in
a fixed collar design.
This prevents the weights from sliding off the end of the bar,
but they are limiting as the weights cannot be removed. With
adjustable collars you can add and remove weights to suit your
own purposes.
The longer 7' bar that is generally referred to as an Olympic
bar can hold 500 to 1500 pounds. As mentioned, these are usually
more costly. There are also other Olympic specialty bars
available that are designed for specific purposes such as biceps
and triceps.
The weight plates that fit the ends of the bar come in standard
increments of:
2 1/2 pounds 5 pounds 10 pounds 25 pounds 50 pounds
If you stick with cast iron weights you are pretty much
guaranteed that the weights will remain constant over time as
opposed to those that are plastic encased or other metals that
could warp over time.
If planning to go with the
home gym, sticking with standard
weights is probably best for you. One of the advantages is that
you can find standard weights available as a package that will
include your bars, weights and collars. Most standard weight
packages also come with dumbbells.
You will also need to have a weight bench. There are varying
types of benches. You can find adjustable types that you can set
for different inclines. This is a good buy because by adjusting
the incline or decline, you can create a number of different
exercises to work out different muscle groups.
If you are lacking the money to join a gym, you can set yourself
up with everything you need, just by getting some dumbbells,
barbells, and a bench. Total cost can be less than $200.
Or, if it's more convenient to work out at home, it's simple to
set up an effective gym right in your basement.
Free weights are also effective than machines when it comes to
building muscle and increasing your strengh. That's because you
have to do all the work and balance all the weight yourself when
using free weights.
With machines, much of the work is being done for you. You just
have to lift it up and down. As a result, you use less intensity
and less overload than with free weights.
Less overload and intensity means less muscle building
possibilities.
So don't worry if you can't make it to a gym or if you don't
have the money to get certain machines for your home.
When it comes to building muscle, nothing beats a good set of
free weights.
About the author:
Learn how to set up your weight training, cardio, and nutrition
to get the most muscle and definition possible. Check out Shawn
Lebrun's "Simple Steps To Get Huge And Shredded" training
program: Simple
Steps To Get Huge And Shredded"
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