Barbells and dumbbells are the favorite strength and muscle building
tools among fitness trainees, athletes, bodybuilders and, of course,
competitive weightlifters. Bodyweight exercises, kettlebells, resistance bands, and weight training machines are used to build strength and fitness, too. And each has its merits.
Thorough muscle building workouts are possible with only a standard set of weights. A standard set consists of a steel bar that is five to seven feet long, and two shorter bars (for dumbbells), and cast iron plates. The plates slide onto the outer portions of the bars and are secured by collars to prevent them from sliding off during exercise.
An Olympic bar is made of steel, is seven feet long, and weighs 45 lbs. The bar has rotating outer ends to prevent it from twisting a lifter's arms and wrists. The plates are color coded according to weight. Competition plates are milled to strict tolerances, and are calibrated to spin evenly on the bar. The larger plates are also constructed with rubber bumper edges, making them safe to drop. Standard collars can be of any material, usually steel, and weigh 2.5 kg each.
Weightlifting competition plates are colored coded as follows . . .
The EZ curl bar is a variant of a bar that is often used for bicep curls, upright rows, and lying triceps extensions. Its zigzag grips allow the user's wrists and forearms to take a more neutral position.
trainers believe the curl bar is more efficient to build upper-arm and
forearm muscles than the traditional straight bar. It is often used by
lifters who experience wrist pain caused by the extreme supination of
the forearm using a straight barbell.
If you found this information helpful, please share it. Thank you!
Subscribe to my Free
Gray Iron Fitness
Here is what our subscribers are saying . . .
"Thank you for your newsletter. I loved it, and please keep them coming. I found the last one very inspiring. I like the food control portion a lot." -Amy Harwood
"My wife and I are just now starting to get off the couch and back in shape . . . we have a ways to go but you two are an inspiration." -Joey & Lynn Everhart
"Thanks Logan for your inspiring newsletter each month. I have taken your advice and am riding my stationary bike 20 minutes each morning and just started using my Weider Crossbow. I am feeling better each day." -Dennis C. Ewert (64 years old)
"As an almost-52 year old woman who's just gotten 'turned on' to weightlifting, I really appreciate your newsletter and look forward to getting it." -Wanda Araujo
"Really enjoyed your thoughts on retirement in the latest newsletter." -Larry, 56
"Great articles. I look forward to your newsletter and the interesting and informative articles you share." --Pete"I love your newsletter. May it go on forever."
- TJ Granack