Archive for the ‘weight training equipment’ Category

The Case For An Olympic Weight Set In Your Home Gym

Monday, February 8th, 2010

Free weights offer many benefits for muscle and strength training workout routines. If you are investing in a home gym, (something we highly encourage you to do), then you should probably look at investing in a free weights set of your own. Most weight sets allow you to change the barbell weight load, making them a space-efficient option for home.

Generally the highest quality types of free weights are Olympic weight sets. The major physical difference between Olympic and standard weight sets is the size of the placement hole, which is larger in an Olympic set of weights. The larger hole makes for a more secure, sturdy and well balanced fit. An Olympic weights set is made of the best quality metal and unlike a standard set, the weights are completely guaranteed to be accurate. Generic brands aften turn out to weight slightly more or less than advertised.

Olympic free weights typically comes in a 300 lb standard set that includes the following items:

  • (1) Olympic 7 foot Chrome Bar
  • (2) 45 lb Plates (2) 35 lb Plates
  • (2) 25 lb Plates (2) 10 lb Plates
  • (4) 5 lb Plates (2) 2.5 lb Plates
  • (2) Olympic Spring Collars

Free weights are used in official Olympic events like weight lifting. As the name suggests, the competitors in Olympic events use a standard Olympic weight set configuration when competing against each other.

The clean and jerk event and two handed snatch are two competitive Olympic events and require the bar be lifted from the floor to over a competitor’s head. The clean and jerk is a two-stage lift. It involves lifting the weights from floor to shoulder height in the first stage (the “clean” phase), followed by an explosive manouver to position the weights from shoulder to directly over the lifter’s head (the “jerk” phase). This lift is knows as the king of lifts because it is the weight lifting technique that results in more weight being lifted above the head than any other technique.

Of course free weights are not only useful to competitive weight lifters. They are used for general strength training and achieving more highly defined muscle tone or endurance when used in a lower intensity and more continuous way. Weight training can help you improve posture or enhance your performance in various sporting pursuits.

If you are seeking a powerful chest or abs that are rock-hard or perhaps wish to tone up your body from shoulders to legs or obtain lean, shaped triceps and biceps, a free weights set can help you achieve your goal from within the comfort and conveninence of your own home saving you costly gym membership fees.

If money is tight than you might find a cheap olympic weight set by purchasing a second hand set. Read our article on cheap exercise equipment for ideas on where to find the best discounted weight equipment.

Studies have proven that regular exercise can produce a dramatic increase in terms of health, lifestyle and general quality of life. We at FitnessSpaces.com consider one’s fitness to be the most important investment one can make and whether you consider Olympic weight sets or standard ones, a free weight set has it’s place in any home gym.

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Using Weight Sets For Space Efficient, Time Efficient Strength Training Workouts

Sunday, February 7th, 2010

Many people think that to build strength and muscle requires expensive gym equipment that can only be found in a commercial gym. While this can undoubtably be effective, for those a little pressed for time and/or money can get excellent results from basic weight sets that and compact, adjustable and can be easily used in their home.

In fact you could go so far to say that a basic weight sets set is an essential addition to any home gym. A weights set, in it’s most basic form comprises of a collection of weight plates and a barbell. A weights set can either be an Olympic weight set or standard weights sets.

Olympic weight sets have standard components that includes a 7 foot barbell and weight plates ranging from 2.5 lb, right up to 100 lbs (sometimes more). Olympic sets tend to be higher quality than standard sets making them the better choice if you wish to acquire a free weight set that will last you virtually forever.

Some free weight sets include a dumbbell component as well. Dumbbells are smaller than a barbell and designed to exercise one arm at a time, or both arms using two dumbbells in sync. It is possible to purchase a dumbbell weight set as a seperate kit, or together with a barbell within the same kit. If you have more space and more money you might wish to consider a weight bench set on top of or instead of just a weight lifting set with only weight components. With a bench weight set you can perform additional exercises like bench presses and leg extensions. Advanced benches offer further variety, supporting convenient attachments such as lat-pulldown lever, pectoral attachments and squat rack.

If you are purchasing a weight set for your personal home gym use, you might consider looking for a set that features plastic coated weight plates. These can be a little bulkier than fully metal ones, restricting your ability to add more weights onto a barbell, but are less damaging to delicate floorboards when dropped.

Probably the first place you should go to when buying a weight set is your local gym store. If budget is a concern to you, then buying locally will save on shipping expenses, but truly cheap weight sets can usually be found buying second-hand. Again you probably want to stick to your local area. You could try your luck online too as some companys offer special shipping deals. Ebay and Craigslist are good places to do an online search as you can refine your search criteria to your local area with both of these websites.

Almost all your basic strength training can be performed with simple weight sets. If you are busy with work and don’t have the time to visit your gym on a regular basis, than you will be pleased to know that you can still stay in shape at your own convenience in a time-efficient way by working out with a basic weight set from home.

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Free Weights 101

Saturday, February 6th, 2010

Free weights are a common type of exercise equipment used for strenght training. They don’t class as weights that are used in conjunction with an excercise machine, but rather weights that are attached to a barbell or dumbells that you lift to build strength. Free weights earned their named due to the fact that they do not required cables, pulleys, weight stacks, pins or anything else. The essential free weight that you lift comprises of barbells or dumbells with weight plates. Free weights allow you to vary the configuration of the weights. There are two common types of free weight equipment: standard and Olympic plates.

Olympic free weights are adjustable free weights that conform to a specific standard. While they are sold in different sized sets, the length and width of the barbell is standard, meaning that weight sets can be mixed and matched if you ever need to upgrade. Here is an example of what you get in a 300 pound Olympic free weight set (a popular configuration):

  • Olympic 7′ Chrome Bar
  • 2x 2.5 lb plates (1.13 kg)
  • 4x 5 lb plates (2.27 kg)
  • 2x 10 lb plates (4.54 kg)
  • 2x 25 lb plates (11.34 kg)
  • 2x 35 lb plates (15.88 Kg)
  • 2x 45 lb plates (20.4 kg)

Free Weight Components

The typical free weight lifting set has barbells, weight plates and sometimes dumbbells.

The Standard Barbell

The barbell is usually a long bar made of iron between 4 and 7 feet in length, upon which multiple weight plates can be placed. Exercising with a barbell requires you to hold the bar with both hands. Olympic barbells typically weigh 45 lbs themselves, so beginners may even get some benefit from a barbell with no weight plates added at all. The Olympic barbells tend to be the most heavy-duty, with some capable of holding loads over 1000 lbs! Smaller versions between 4-6 feet are also available.

Standard length barbells are usually 1 inch thick and 5-6 feet long. They are generally lower quality than an Olympic kit, but cheaper and perfectly fine for using in a home gym.

In most commercial gyms you will find a rack of different length barbells. Often these are various fixed weight barbells ascending in increments of 5-10 lbs.

The Dumbbell

Dumbbells are shorter in length than a barbell. Exercises that require dumbbells are often performed with a dumbbell in each hand. Gyms usually stock a collection of fixed weight dumbbells that increase in increments of about 5 lb and range in weight from about 5 lb right up to 100 lb.

There are essentially two types of dumbbells. Those that are fixed (i.e. the weight can not be changed) and adjustable dumbbells that feature small “collars” allowing you to change the weight configuration.

Weight Plates

Olympic weight plates most often range from 2.5 lb to 100 lb. Non-Olympic weight sets may also be rated in kg rather than pounds. If you are purchasing a set of weight plates for your home gym, it will be beneficial to seek out those that are made out of plastic as they will be less damaging to wooden floorboards. Most commercial gyms have weight plates made out of iron.

Now that we’ve covered the basics, here are a few additional components that can be added to a standard free weight set.

The EZ Curl Bar

The EZ Curl Bar is like a barbell, but has angled hand placements and is a little shorter. It is designed for working the triceps and biceps muscles and reduces the stress on your wrist when compared to a barbell that is perfectly straight.

Triceps Bar

A Triceps bar features two parallel hand placements making it an ideal implement for working out on your triceps. Of course you can work out other parts of your body as well.

Free Weight Training

Using a free weight set to tone and strengthen your muscles is one of the most simple and cost-effective ways, requiring only a weight set and a little space. It can be performed at home too making it time effective as well as cost effective.

When training at home, it is important however to have a specific goal. You may need to talk to a personal trainer at first or read up on the various free weight lifting programs in books or on the internet. If you are starting out, you will most likely want to stick to a few simple free weights exercises and avoid the more advanced stuff until you obtain a basic level of fitness.

Free weight workouts should ALWAYS be preceded with a slow warm-up before progressing to heavier repetitions. This will reduce the chance of serious injury. Another general rule of thumb is to lift and lower your weights slowly and evenly. Do not make your movements too dramatic and always ensure you maintain a good lifting posture or you’ll risk injuring your back or set you up for considerable discomfort in the days that follow your free weights workout.

Where To Buy Free Weights

You will find a wide variety of free weights for sale at your local exercise store. If your exercise store does not stock the higher quality Olympic weight sets and you are looking for something more substantial than a cheap free weights set, you can usually order quality gym equipment online. If you are looking for discount gym equipment than you might try your luck in the your local newspaper. Buying used free weights locally will likely save on shipping costs. You could also try eBay or Craigslist and refine your search to your local areas.

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