When I talk about strength training and its equipment, I get a lot of questions from people seeking information on the kind of equipment needed, ideal number of workout days, the number of exercises for each body part, number of sets and repetitions, and such! Through this article, I shall try to answer some key questions to help you plan your training better.
Wikipedia defines strength training as the use of resistance to muscular contraction to build the strength, anaerobic endurance, and size of skeletal muscles. To me, strength training is all about gaining muscle mass and losing fat.
I believe that there is no right or wrong way to do this. You can ask different trainers, body builders or athletes and you will get as many different answers!
And it is not difficult to develop your unique method for training. I mean if Popeye can do it with Spinach, you certainly can!
The thumb rule for any strength training is consistency. Nothing works forever, and you have to work continuously for the best results.
Listed below are some strength training equipment you will use for training:
A barbell is a steel bar (5-8 feet long by an inch or so in diameter). Weight plates (secured with weight collars) are fitted to the outer portions on each side to maintain the desired weight. It is a simple and easy to learn tool. I recommend this tool for all of you beginning your strength training. Increasing weights on each side allows you to progress with this tool.
Another simple tool, and very widely available, the dumbbell can be used for multiple exercises such as:
- Dumbbell presses
- Dumbbell rows
- Squats and lunges
- Calf raises
- Wrist curls and extensions
This strength training equipment is used widely by power lifters for building up their hamstrings and lower and middle back muscles. Invented by the legendary strength trainer Louie Simmons, the product is ideal for strength training and rehabilitation exercises.
Ab slings refer to vertically hanging padded straps with metal hooks that can be added to any bar/rod. You can use them to perform leg curls. The slings facilitate toning, trimming and conditioning of the abdominal area without any strain on your back. In fact these can also be used to decompress the spine or stretch the muscles of a bad back.
Plates come in weight sets of 1/4 lb, 1/2 lb, 3/4 lb and 1 lb. They are suited to fit standard bars and dumbbells.
An effective training equipment for building your forearms and biceps, the bar is a necessary addition to your workout!
And don’t forget to eat a lot of spinach!
Kelvin wears many hats in the fitness and health industry. He believes in a practical, flexible and sustainable approach to bodybuilding. Initially Kelvin had started bodybuilding as a hobby which turned into passion and later, a successful career. He shares his expertise on strength training and body building to help the GFY community.
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