Personal trainers and fitness gurus alike widely consider weight lifting to be the single most effective way to strip the body of excess body fat while simultaneously packing on slabs of lean muscle. There are a variety of ways to train with weights, from the use of static exercise equipment (rowing machines, press machines, etc.) to free weight exercises. Although both forms of weight training are effective at building muscle, exercises performed with a free weights set can help to strengthen stabilizer muscles in a way that fixed weight machines cannot. There are several types of weight sets available on the market, each providing unique advantages and disadvantages depending on the experience/strength level of each individual lifter.
The dumbbell weight set typically consists of two steel or iron bars equipped with weight plates on either side. Dumbbells are sold in two varieties: fixed sets and adjustable sets. Fixed dumbbells are sold as a single unit equipped with a fixed weight that cannot be increased or decreased. On the other hand, adjustable dumbbells can be equipped with various weight plates that are fastened securely to each side of the bar through the use of weight pins or springs. Adjustable sets are more convenient and space saving because a large amount of individual dumbbells are not required to build up a variety of weight quantities. However, some people prefer to purchase a rack set that features multiple fixed-type dumbbells for quick access.
Dumbbells are excellent for beginners who lack the experience/strength levels to lift heavier weight and who need to work on perfecting their form. However, they are also useful for intermediate and advanced bodybuilders because many of the exercises performed with dumbbells are designed to target and isolate specific muscles more effectively than those performed with barbell weights. Additionally, switching between multiple exercises using different weight types is a great way to add variety and keep your body guessing, stimulating new muscle growth in the process. For these reasons, a set of dumbbells should be included within any serious weight lifter’s home gym.
Next on the list of weight sets available are barbell bench sets, which are the standard tools of the professional bodybuilder, and the option of choice for those interested in building mass and gaining strength. A barbell is a long pole built from iron or steel, to which weight plates are attached to either end. Barbells are commonly purchased along with a bench, as a weight bench set is excellent for compound barbell exercises such as the bench press or seated military press (there are also many dumbbell exercises that can be performed with a bench).
Compound exercises performed with a barbell are among the most effective exercises for building up strength and muscle. A well-performed compound exercise will hit a variety of muscles in one movement, heavily taxing the nervous system and recruiting more motor units to help you lift the weight into the air. This will create small tears in muscle fiber, which when done in the right proportion will lead to hypertrophy (muscle growth). However, in order for the damaged muscles to heal while growing back bigger and stronger, proper nutrition and rest are essential.
For those who have already built up a significant amount of muscle and strength, an Olympic weight set is the next step on the muscle-building stairway. This type of weights set usually features a longer barbell and an assorted variety of heavier weight plates (45-90 pounds each). This allows lifters to easily load the Olympic barbell with large quantities of weight for power lifting exercises such as the clean or snatch. Olympic sets are ideal for elite athletes capable of lifting over 300 pounds, but may not be particularly useful to those interested in simply building a proportional physique and moderate strength levels.
All of the above-mentioned free weights can be purchased at online fitness stores as well as local retailers. Prices tend to vary widely depending on the specific weight manufacturer and customer location. Those who are on a limited budget could significantly pad the costs associated with brand new weights by choosing to purchase a secondhand weight set. Used weights are likely to be sold in good condition, as the materials from which they are constructed are not prone to rapid deterioration.
In conclusion, the type of free weights chosen should essentially match your experience/strength as well as the specific exercises you intend to perform. If you prefer to perform explosive compound movements, a barbell set will be more appropriate for your routine than an Olympic or dumbbell set. However, if you are a beginner or an experienced lifter interested in mixing up your workout or performing additional isolation exercises, a set of dumbbells can help you accomplish this effectively. Remember to research the market well in advance of making a purchase, as this will allow you to find more deals that are relatively inexpensive on any of the above-mentioned weight types.
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