Barbells and Dumbbells, the Tools of Choice for Increasing Size and Strength As a method of increasing muscular strength through progressive resistance exercise, a set adjustable plate loading barbells and dumbbells has always been the most practical and widely used tool of choice for those who wish to get bigger and stronger. A set of barbells is nothing more than a convenient portable scale for measuring progress in strength. Historically, the 110 lb. set of barbells included a 5 ft. steel long bar with 4 collars for heavy, total body, compound exercises, such bench presses, deadlifts and squats In addition, the set would have two 14 inch steel short bars with 4 collars for single, or two handed, isolation type dumbbell exercises such as curls and presses. For added resistance, a variety of cast iron plates of graduated weights were provided, usually 4 each of 10, 5, 2 1/2 and 1 ¼ pounds. This package was designed to be an economical "starter kit" that would provide the proper resistance suited for the widest range of different individuals based on their age, physical size and strength as well as nearly every conceivable exercise. And, theoretically, when the individual is able to perform certain exercises in proper form and the required repetitions, he would then require additional barbell plates for added resistance. This would certainly be the case for any professional strongmen and most trainees who have been exercising for, say, six months time or more. But, just grabbing a barbell and/or pair of dumbbells and lifting them in just any manner does not guarantee you will get most out of them for your effort. You must have a plan. Ninety percent of any worthwhile endeavor is matter of planning. What do you wish to accomplish by exercising with barbells and dumbbells? Again, barbells and dumbbells are nothing more than tools. It is up to you to learn how to use these tools for certain results to occur. Do you wish to get stronger, bigger, rehabilitate, stay fit, build endurance, shape your body, etc.? Which ever you decide, you must use a method designed for a particular end result. For example, most people who use barbells and dumbbells wish to get bigger and stronger. To do this, you must use any number of methods of “progression”. Here are a number of different ways to progress: 1.Increase the resistance by adding weight via barbell plates 2.Increase the number of repetitions and/or sets 3.Decrease the time between repetitions, sets and workouts 4.Improve form of movement by maintaining a strict style From here, you must consider other factors, as well, such as: 1.Number of reps and sets 2.Eating the proper foods for maximum results 3.Recuperation between sets and workouts 4.Plateaus or sticking points where progress stalls 5.Genetic potential 6.Overtraining But, keep in mind, these are but a few of the basic considerations while training with barbells and dumbbells. To take full advantage of the benefits of barbell and dumbbell training you should expand your knowledge by taking full advantage of those with years of experience. Therefore, you will find the following publications extremely useful: Dinosaur Training: Lost Secrets of Strength and Development By Brooks Kubik superstrengthtraining/dinosaur_training.html A Complete Guide to Effective Barbell Training By Bradley J. Steiner superstrengthtraining/a_complete_guide.html Next time, we will discuss the methods for building tremendous strength and power. Watch your email box! Until the next time… Yours for greater strength, Bill Hinbern P.S. “The two of the biggest mistakes regarding training; not starting and not giving it everything you’ve got”
Posted on: Fri, 21 Jun 2013 18:41:43 +0000
Trending Topics
Recently Viewed Topics
© 2015