Exercising regularly decreases your chance of developing some diseases and helps you preserve a healthy body weight. On top of that, it helps individuals improve their overall mood, which is great for their mental health.
If you don’t have a strategy in place, though, it will be impossible to achieve your goals. For this reason, a realistic training program must be in place. It will serve as a “roadmap” to lay out the steps needed to achieve your fitness objective.
Moreover, you will also need to adopt positive habits to see results from your program. While it’s important to cultivate positive habits, it’s just as essential to avoid the bad habits that could derail your efforts. Keep reading to learn more about these poor habits and how to overcome them.
Not Warming Up and Cooling Down
As you warm up, your muscles receive nutrient-rich, oxygenated blood as your heart and breathing rates increase. Aside from warming up, taking pre-workout nitric oxide Supplements may facilitate better results.
Additionally, there is less risk of injury or overheating during exercise if you first do a warm-up, which enhances the efficiency of your movements by engaging and stimulating the connections between your nerves and muscles.
Like warming up, cooling down after exercise ensures that blood continues to flow throughout the body and prevents dizziness and other adverse effects of abruptly stopping physical activity, such as heart palpitations and nausea.
Furthermore, if you give yourself a moment to think about why you started exercising in the first place, you’ll be far less inclined to give up when things become tough. To ensure that your body and mind are prepared for success, use your warm-up and cool-down time to focus on the exercises towards achieving your fitness goals.
Skipping Workouts
Every fitness enthusiast eventually has to admit that they have skipped a workout. While there may be valid reasons to put off exercising for longer than a week, we cannot neglect the chance that you may be dragging your fitness level backward.
When you stop working out, your body immediately begins to decline. In other words, you will see a downturn in exercise’s positive impacts. Muscles become stiff, and cardiovascular and respiratory fitness drops. You will also gain weight because your metabolism has slowed, and you’ve lost about 10% of your ability to utilize oxygen, which helps us burn calories.
Another result is that if we skip a session, things will snowball quickly. One missed workout turns into two, then three, then four, and suddenly you’ve established an entirely new habit.
Not Getting Enough Sleep
Getting a good night’s rest is a serious problem for most people. The average adult needs between seven and eight hours of sleep every night, but more than 30% of the population is sleep deprived. And that indicates that over 100 million Americans alone also undermine their fitness objectives.
We work out for various reasons, including better heart health, stronger lean muscle mass, greater stamina, and more. If you don’t get enough good sleep, your body won’t be able to make enough human growth hormone (HGH), and you won’t reap the benefits of this hormone. Since HGH controls the metabolism, not getting enough sleep can also cause you to lose weight.
In other words, you can boost your weight loss efforts simply by getting enough sleep every night.
Overtraining
If you don’t give your body enough time to recover after a rigorous training program, which can include doing too many exercises in a row without enough rest days, your hard work might end up backfiring. Remember that your body will force you to rest if you don’t make it a part of your program.
The higher the level of your overtraining, the greater the “price” you will “pay” in the form of disease, injury, or fatigue. With greater physical issues comes a greater need for “time off” from a workout. As a result, your routine has halted or, worse yet, reversed.
Poor Nutrition
When it comes to longevity and optimal health, nothing beats a combination of regular physical activity and healthy eating habits.
As we all know, overeating and undereating can result in weight gain. Although a small calorie deficit is necessary for weight loss, consuming too few calories might cause the body to slow its metabolism to conserve energy, leading to more fat retention than if you consumed an equal amount of calories but in a more sustained manner.
Additionally, try to avoid eating anything heavy before bed, as your metabolism slows significantly at night. More importantly, planning your grocery trip can help you avoid being tempted to buy junk food. You may find nutritious prepackaged or simple-to-make dishes in most grocery stores, but don’t forget to read the labels.
While putting fitness and diet first may seem daunting, it might be simpler than you think when you only start early in making a few changes to your daily routine.
Final Thoughts
Developing positive habits is a major challenge to physical fitness. Whether you succeed in reaching your fitness objectives depends on your habits before, during, and after your workouts. We hope you’ll be able to avoid the poor habits we’ve mentioned here so that you can execute your training program successfully.
Dumbbells are sufficient equipment to build strength and muscle mass if you know how to use them properly.
Many people find it challenging to workout because their schedules are too hectic, the gym is too far away, or for various reasons.
Thankfully, many people can exercise with the gym equipment they already own, which is most likely a set of dumbbells.
Quick Summary
Even though almost any heavy object can stimulate muscle building, dumbbells are the most widely used equipment because they were created specifically for this purpose.
Adjustable dumbbells are the ideal type to utilize while trying to gain muscle mass.
Your risk of heart attack, stroke, and cardiovascular disease will be reduced by utilizing dumbbells.
How Are Just Dumbbells Enough to Build Muscle?
Just dumbbells are enough to build muscle because they provide you with enough resistance, range of motion, and freedom of movement.
Although nearly any heavy object can increase muscle growth, dumbbells are the most popular tool because they are made expressly for this purpose.
Dumbbells are perfect for increasing muscle growth because they are simple for different exercises. Dumbbell-based exercises are great for building a healthy and powerful physique, even if the unilateral capability of dumbbells allows for better training specificity.
It is crucial to keep in mind that not all types of dumbbells will do to gain muscle, as increasing stress requires consideration of total weight. Your muscle growth will probably stall if you don’t keep adding more weight or volume. This is known as progressive overload, when you steadily increase the weight, frequency, or number of repetitions in your strength training routine.
How Heavy Should Dumbbells Be to Build Muscle?
5kg or 10 kg dumbbells should be used to build muscle. In contrast, intermediate to experienced users will strive for weights of at least 15 kg dumbbells.
There are many things that decide what weight dumbbell you should use. In addition, you should be able to tone your body and build muscles using these medium-weight dumbbells. Although they come in various materials and shapes, they need to provide a secure grip for your work.
What Kind of Dumbbells Should Be Used to Build Muscle?
The kind of dumbbells you should use to build muscles are adjustable dumbbells. Although practically any dumbbell can provide a training stimulus, the best ones to buy are adjustable dumbbells because you can adjust weights on them and save space and money.
It is also possible to purchase a set of incremental dumbbells. However, this will require significantly more space and money if you do not have access to an adjustable dumbbell or your training level exceeds the maximum weight of your adjustable dumbbell.
What Are the Benefits of Using Dumbbells?
The benefits of using dumbbells are lowering your risk of heart attack, stroke, and cardiovascular disease. Dumbbell exercises at the gym can help you sleep better.
Strength training promotes lean muscle growth, which helps with fat burning. Additionally, increasing lean muscle mass and fat burning contribute to weight loss. One of the advantages of using dumbbells is that by utilizing stabilizer muscles, they increase functional strength.
Best Dumbbell Exercises for Building Muscles
Although we’ve proven that using dumbbells can help you build muscle, it has still not been discussed which workouts work best.
Due to the much higher rate of muscle growth observed throughout the body and compound exercises continue to be the most effective way to employ a limited quantity of equipment, the following dumbbell workouts are predominantly compound movements.
Dumbbell Chest Presses
One of the most efficient ways to enhance the deltoids and chest muscles without running the risk of a muscular imbalance is to do the regular dumbbell bench press and its many variations.
The dumbbell chest or bench press, unlike dumbbell rows, is typically only performed with low to moderate amounts of weight since the exerciser’s stance makes it challenging to transfer the dumbbells into the proper beginning position.
One side of the body is often trained using moderate to heavy weights, ensuring greater neuromuscular engagement than non-dumbbell row variations.
Dumbbell Squats
Though the barbell squat is frequently regarded as the best leg exercise, the dumbbell squat shouldn’t be overlooked because, with the right volume and grip strength, it may match the former exercise’s intensity and efficacy.
If one’s grip strength is insufficient to hold heavy dumbbells in both hands, one may choose the goblet squat instead, which should allow for a higher maximal load.
Dumbbell Deadlifts
The dumbbell deadlift, a little less popular than the other dumbbell exercises in this article, is a traditional deadlift done with dumbbells.
Dumbbell deadlifts exercise nearly every muscle group in the body to some extent, much like the traditional barbell deadlift. However, they are most effective when utilized as a part of a strength-training routine instead of a bodybuilding one. When executing this dumbbell exercise, beginners should exercise caution as the potential of injury might be high without appropriate knowledge of proper form and exercise mechanics.
Dumbbell Overhead Presses
The dumbbell overhead press can be performed while sitting or standing, and the dumbbells can be twisted in a hammer grip or held horizontally at the shoulders. This exercise can be incorporated into any upper body strength routine.
The shoulder’s deltoid muscle is worked during this workout. Standing dumbbell overhead presses target the core for stability throughout the movement and strengthen the shoulders. Daily, you might have to put things on shelves above your head or your luggage in the airplane’s overhead bin. You can execute these things safely if you have the strength that comes from this exercise.
Dumbbell Exercises by Weight
You’ve probably noticed several dumbbells available in pounds and kilograms if you’ve ever gone shopping for them. Use KG dumbbells if you intend to participate in Olympic lifting or powerlifting events. You owe it to yourself to stock your home gym with kilos-scaled dumbbells.
Another widespread myth is that to gain muscle is that you must lift large weights. That is false. Many people wrongly believe that using light weights won’t allow you to gain muscle. You can achieve the same level of burn by using light dumbbells for more repetitions (15 to 20 or more), equivalent to lifting a heavier weight five times.
It is also a simple way to add difficulty to bodyweight exercises. Additionally, you may always use two tiny dumbbells while performing a one-armed workout to boost the intensity.
Lifters who want to bulk up and gain muscle will probably choose a heavier weight. But the reality is that there is no ideal course of action. Both heavy and light lifting is beneficial. Muscle exhaustion is the most critical aspect of building muscle. Regardless of the amount of weight you are using, the aim of your workouts should always be to exhaust your muscles.
Lightweight Dumbbell Exercises (1 KG – 10 KG)
Here is the list of lightweight dumbbell exercises:
Kneeling Bicep Curl
Squat Thrusts
Lateral Lunges
Weighted Side Plank Twist
Bent-Over Single Arm Rows
Lifting light weights can provide an equally effective workout, particularly regarding muscular endurance.
Heavy Dumbbell Exercises (15 KG – 30+ KG)
Here is the list of heavy dumbbell exercises:
Bent-Over Rows
Bench Press
Calf Raise
Curls
Farmers Carry
Dumbbell Deadlift
Your muscles become stronger when lifting heavy weights without adding much mass or size.
4 Reasons Why Dumbbells Are Enough to Get You Jacked
While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells. Success depends on sticking to a rigid workout program and giving your body time to recover between sessions.
Four reasons why using only dumbbells will get you jacked are covered in the list below.
1.) Exercise Versatility
Dumbbells can be used to some extent for any exercise that a barbell can do.
Specific exercises, including back squats, deadlifts, and good mornings, are undoubtedly simpler to perform with a barbell. Squats and deadlifts can still be performed using dumbbells. Simply said, it will become more uncomfortable, especially as the weights increase.
And the dumbbell variety performs equally well or better for many exercises. Exercises like rows, curls, triceps extensions, and lateral raises (no barbell variation available) There are many ways you can perform a barbell curl, for instance. But you can alter your grip when using dumbbells.
And this has the potential to modify the exercise’s focus drastically. In addition to regular curls, there are also a hammer, pinwheel, concentration, and Zottman curls.
2.) Dumbbells Address Muscular Imbalances
When one side compensates for the other, muscular imbalances occur. They may also happen if the size and strength of antagonistic muscle groups (opposing muscle groups) are excessively out of balance. An illustration would have underdeveloped lats yet strong and overdeveloped pecs. If imbalances are not corrected, they can cause damage and be unappealing.
Barbells make it far too easy to introduce imbalances. Have you ever completed a challenging barbell bench or shoulder press only to realize the bar was slanted on the final rep? This shows that one group of muscles is more powerful than the other.
Dumbbells solve this problem since they make your body function in a single direction.
Therefore, you cannot rely on your strong side to compensate for your weak side. It needs to force its way through the lift on its own [1].
3.) Dumbbells Are More Ergonomically Friendly
You have two grip options while using a barbell on a bench press: overhand (pronated) and underhand (supinated). As a result, the selection of grips is very limited.
Although learning is challenging, you can teach yourself to keep your elbows tucked in.
However, you can perform fully protonated, semi-pronated, or neutral grip exercises with dumbbells. Your body can move in a more natural motion when you can switch grips in this way.
The elbows come into your body when you change your grip for the bench press to a position halfway between neutral and pronated. Your shoulders won’t have to bear as much weight, and your risk of damage will probably be lower. Dumbbells can typically be used in a way that is more anatomically appropriate because they are smaller than barbells.
4.) Dumbbells Provide a Superior Range of Motion
More muscle tissue is worked as the range of motion increases. For instance, if you stop short of parallel during squats, you can lift more weight than if you went parallel (or below). However, you can lift more weight in this position because you aren’t using your entire range of motion. Additionally, you are not targeting as much general muscle as you would.
Dumbbells offer a wider range of motion for several exercises than barbells. This is because most barbell workouts somewhat restrict the range of motion. Consider the bench press with a bar.
The weight is at its lowest point when the bar reaches your chest during a barbell bench press. You simply cannot go lower. However, dumbbells allow you to slightly lower your arms for a deeper stretch and greater muscle engagement.
What Muscles Can Dumbbells Work?
Dumbbells can work the chest, biceps and triceps, latissimus dorsi, glutes, quadriceps, and hamstrings. You can develop full-body strength, muscular mass, and fat loss with just dumbbells.
Your upper and lower bodies will burn off in this total-body dumbbell workout, which also works to develop core strength and cardio stamina. Yes, it’s a workout that pretty much accomplishes everything.
Deltoids
You can target your shoulder from a variety of angles using dumbbells. All three heads of the deltoid muscle are engaged as a result. All of your stabilizer muscles must be active when using dumbbells.
Every shoulder exercise provides versatility and makes your core work harder to keep everything together. All three heads of your deltoids are targeted by dumbbells, which can be used to build and sustain tension in the muscles.
Biceps & Triceps
You strengthen your bicep muscles with a flexion motion. This motion is used in several dumbbell exercises that target the biceps, such as dumbbell curls. There are several curl variations as well, all of which work your biceps and triceps.
Three separate muscles that link your elbow to your shoulder are together known as your triceps. Using dumbbells to isolate your triceps will help you gain muscle mass quickly.
Latissimus Dorsi
The latissimus dorsi, often known as the lats, begin in the lower back and form a “V” shape before spreading out to the top sides of the back. This big muscular group can be worked out using dumbbell movements like the bent-over row.
During this exercise, you must draw your shoulder blades inward as you raise the weights to your lower stomach. Both the major and minor rhomboids, which are located between the shoulders, are also worked by this.
Glutes, Quadriceps & Hamstrings
The gluteus maximus, medius, and minimus make up your glutes. Your quads are located in front of your thighs. On the back of your thighs, your hamstrings begin beneath your glutes and extend all the way to your knees.
Dumbbells can be used to exercise all of these muscles. Your glutes, quadriceps, and hamstrings will all benefit significantly from dumbbell lunges. These muscles are activated by knee and hip flexion and extension.
FAQs
Can I Build Muscle With Just Dumbbells?
Yes, you can build muscle with just dumbbells. While there is no quick fix for being ripped, the appropriate workout program may help you tighten and strengthen every muscle in your body using dumbbells.
Are 5KG Dumbbells Enough to Build Muscle?
Yes, 5kg dumbbells are enough to build muscle. You should be able to tone your body and build muscles using these medium-weight dumbbells.
Are 10KG Dumbbells Enough to Build Muscle?
Yes, 10kg dumbbells are enough to build muscle. For those new to working out at the gym or who haven’t gone in a while, 10 kg of dumbbells will be plenty to start seeing changes in your appearance.
Do Heavier Dumbbells Build More Muscle?
No, heavier dumbbells don’t build more muscle. It is a misconception that you need to lift more weights to bulk up; if you’re consistent and persistent, you can get identical results using lighter weights.
How Can I Gain Mass With Dumbbells?
You can gain mass with dumbbells by doing exercises like clean and press and Arnold press. To build muscular mass, you must tear the muscle as much as possible.
Why Is Free Weight Training So Important?
Free weight training is so important because it forces you to use your muscles to stabilize movement.
Thanks to this, you can develop strength, power, and coordination all at once. They can be used in various situations and methods, making them versatile.
You can adjust your posture in a variety of ways to better meet any unique needs you may have while doing out.
Let me know which is your favorite exercise to do with the dumbbells.
Vanja is a Faculty of Sport and Physical Education student and a functional training enthusiast. He fell in love with the idea of functional strength during his sportsman years when his coach showed him movement pattern-based training. Today, he aims to convey as much knowledge as possible through his blog Functional Body Savage and create modern functional savages.
8 Machines and Equipment You Really Need in Your Home Gym
Building a home gym is an investment with huge returns for your fitness. It can be a quick setup in your garage, a corner of your bedroom, or a dedicated room in your home. Any way you make it, you’ll want to know what equipment to use to outfit your dream gym.
All the options on this list come in various configurations and price ranges. Your specific product choices vary depending on your budget, space, and fitness goals.
Here are the top eight machines and equipment you really need in your home gym.
1.) Training Bench
A training bench allows you to expand your possibilities in your home gym that goes beyond bench pressing.
You can get a complete workout from a floor mat, but a quality training bench improves your range of motion and offers you a better place to lie than the floor.
A few considerations when choosing a weight bench are weight capacity, height, adjustability, and pad width. Some heavy-duty training benches have weight capacities of over 1000 pounds. Unless you’re a competitive powerlifter, a quality bench with about 700 pounds capacity will serve your home gym well.
Think about how you’ll use the bench to determine whether a flat or adjustable one will serve your needs. A bench may come with attachments for leg maneuvers you’re interested in too.
Beyond horizontal presses, you can use a bench for step-ups, prop your feet or hands to angle your body, or lay face down for chest-supported rows.
2.) Barbell
The barbell holds the weight plates that you’ll be lifting. Without the barbell, your bench, weight rack, and weight plates are of no use.
Durability is a key factor when choosing the right barbell. A high-quality barbell can last decades or a lifetime as long as you don’t drop in with no plates on it.
A barbell with bearings allows the weights to spin separately from the bar. You can reposition your hands more easily during movements like the clean and jerk and snatch with a barbell with bearings. However, powerlifters tend to prefer a bar that doesn’t spin for deadlifts, squats, and bench presses.
3.) Weight Rack
Strength trainers, bodybuilders, and competitive lifters likely find the weight rack the centerpiece of their home gym. It’s an essential piece that holds the barbell in place and provides extra plate storage. The option to add cable pulleys, dipping bars, or other extras makes your weight rack a multi-use training session station.
Space is a vital consideration for many machines and equipment on this list. Planning for a weight rack is no different. Three possible configurations are a power rack, a squat stand, or a foldable rack.
A regular power rack should have a sturdy frame and attachments to expand its usefulness in your home gym. Usually, it has four upright posts that support band pegs and dip bars at various heights.
A squat stand looks like a trimmed-down version of a power rack. It has two upright posts with holes for adjusting the height of pegs and dip bars. Some models feature spotter’s arms. You’ll likely be able to bench press from the floor with a squat stand.
The most compact option is a folding rack. A wall-mounted rack that folds back against the wall when you’re not using it is perfect for a garage home gym. The drawback to this setup is limited additional features.
4.) Weight Plates
Now that you have a training bench and weight rack you want to invest in some quality weight plates. These are what you load onto the barbell to increase the weight you’ll be lifting. Some types work with loadable dumbbells and kettlebells too.
Two key factors that make a high-caliber set of weight plates are weight accuracy and durability. Accuracy means you can correctly track your progress, especially for competitive lifters. You want to know exactly what you’re capable of. They should be durable enough to last about a decade.
Traditional weight plates are made of iron or steel. They are less expensive and easier to store than bumper plates, which are coated in rubber or urethane.
A couple of reasons you may consider investing in bumper plates is because they are quieter and less likely to damage your floor if you drop them. The rubber coating keeps them from clacking together or scraping against surfaces. Iron plates are also prone to rust if they are exposed to humidity or moisture.
5.) Dumbbells
You’ll always use your barbell and weight plates with both hands. Dumbbells allow you to work one side of your body at a time as in dumbbell rows. The muscles in each arm work independently even if you are using one in each hand.
Buying separate pairs of dumbbells is the most expensive way to build your collection. You can get iron dumbbells or ones coated in rubber, like bumper plates. You’ll get a greater range of weights with individual pairs than with adjustable dumbbells too. You can also rest these dumbbells on the end of your thigh between reps. Adjustable ones have a locking mechanism preventing this.
Adjustable dumbbells usually have a bar on which you load small weight plates and a locking mechanism to keep them in place. Many are made of plastic, making them less durable than a set of rubber-coated dumbbells. You also use up time changing the weight plates.
Once again, space becomes a factor in your choice of dumbbells. If you want a broad range of weights you’ll need a storage rack and space to put it for individual fixed dumbbells. They come in 5 lb increments, so that can add up quickly. An adjustable set saves space.
It comes down to thinking about your space and what type of dumbbells will best serve your needs.
6.) Kettlebells
Kettlebells have the advantage of compact, versatile performance. You can combine weight training with effective cardio through kettlebell flows.
Kettlebells are a space saver in that you only need a few or just one to gain the benefits of a kettlebell workout. You can do some kettlebell swings when you’re short on time, too.
Using kettlebells has a positive impact on all areas of lifting. A proper kettlebell swing teaches and reinforces proper hip hinge mechanics that translate to good form with a barbell. You’ll get your heart pumping to add a cardio session too.
You improve your hip hinge mechanics during kettlebell swings because you squeeze your glutes at the top of each rep. According to research, your body receives instant feedback on whether or not you sufficiently activated your glutes. That makes kettlebell swings the perfect way to practice hinging technique under less loaded stress than when deadlifting.
7.) Resistance Bands
Resistance bands may seem redundant if you have a sweet weightlifting setup. But bands provide variety in your workout that contributes to your gains in unique ways.
For example, using a barbell for bicep curls means your muscle is relaxed at the top and bottom of each rep. The weight feels heaviest at the midpoint. An elastic resistance band challenges the muscle through the full range of motion.
Bands also provide accommodating resistance when lifted or looped around another implement. This means the resistance curve is reversed compared to what the muscle is used to. Uniquely working the muscle has positive effects on your gains.
You can use bands to increase the intensity of your bodyweight movements. Banded push-ups and squats to bump up your training.
One last recommendation for adding resistance bands to your home gym: they’re cheap. You can keep several lying around without dropping a lot of cash.
8.) Cardio Machine
Heart health is one of the most important aspects of taking care of your overall health. A solid cardio routine goes hand in hand with strength training and bodybuilding.
Donning your running shoes and pounding the pavement may not always be an option or a desirable scenario. Many people live in areas with long seasons of extreme heat or cold. This is a time when a home gym seriously contributes to your gains.
Space is the most valuable commodity for most of us setting up a home gym. Luckily, a cardio machine or equipment doesn’t have to hog precious square footage. Battle ropes, an exercise bike, or stair-step system all give you a great aerobic workout without taking up the whole room.
If you have more space to commit to a cardio machine, there are excellent machines to help you meet your goals. A treadmill, elliptical, or rower are popular choices that most of us already know how to use.
So, What Do You Really Need in Your Home Gym?
Your home gym can be your little corner of fitness paradise. Even if you build it slowly by investing in each piece over time, starting with this list will make a home gym where you’ll want to work out every day.
Powerlifting lever belts are an essential tool for many weightlifters looking to maximize their performance and strength. These belts are designed to provide support and stability to the lower back and abdominal muscles during heavy lifts, such as squats, deadlifts, and bench press. By helping to support the core muscles, lever belts allow athletes to lift heavier weights with increased stability and safety.
In addition to providing support, lever belts can also help improve technique, form, posture, and breathing by providing a secure fit around the waist. Whether you’re a seasoned strength athlete or just starting out in the world of powerlifting, a lever belt can be an invaluable tool for helping you reach your strength and performance goals.
In this article, we will delve into the benefits and drawbacks of using a lever belt for powerlifting, and offer tips on how to choose the best one for your needs.
What is a Lever Belt?
A lever belt is a type of weightlifting belt that is designed to be fastened and unfastened using a lever mechanism, rather than a traditional buckle. Lever belts are often used by powerlifters and other strength athletes, as they allow the athlete to easily tighten and loosen the belt during training sessions or competitions.
Lever belts are typically made of leather or synthetic materials and are designed to provide support and stability to the lower back and abdominal muscles during heavy lifting. They are worn around the waist and are tightened using a lever that is located on the front or side of the belt.
Lever belts are typically used during heavy compound lifts such as squats, deadlifts, and bench press, where proper technique and form are essential for safety and performance. They can be particularly useful for lifters who are attempting to lift heavy weights and need extra support for their lower back and core muscles. Lever belts can also be used to help lifters maintain proper technique and form during lifts, as the added support and stability can help to reduce the risk of injury.
Pros of a Powerlifting Lever Belt
Improved Support and Stability
One of the primary advantages of a powerlifting lever belt is the increased support and stability it provides to the lower back and core muscles during heavy lifts. This can help to reduce the risk of injury and improve performance, particularly for lifters who are attempting to lift heavy weights.
Set it and Forget it
One of the key benefits of a powerlifting lever belt is its ability to be easily adjusted using the lever mechanism. This allows the lifter to customize the fit of the belt to their individual needs, and once the desired tightness is achieved, the belt can be locked in place using the lever. This “set it and forget it” feature can be particularly useful for lifters who need to adjust their belt between sets or during competitions, as it eliminates the need to constantly readjust the tightness of the belt or struggle to pull it tight enough. The customizable fit of a lever belt can also be useful for lifters who have fluctuating waist sizes, as it allows them to easily adjust the fit of the belt to suit their needs.
Easy to Use
Lever belts are designed to be fastened and unfastened quickly and easily using the lever mechanism. This can be particularly useful for lifters who need to adjust their belt between sets or during competitions.
Cons of a Powerlifting Lever Belt
Cost
Lever belts can be more expensive than traditional weightlifting belts, particularly if they are made of high-quality leather. This may not be an option for lifters who are working with a limited budget.
Size Limitations
Lever belts are not always easy for multiple people to share, as the tightness setting is not usually simple to change mid-gym session. This means that each lifter may need to purchase their own lever belt in order to ensure a proper fit and maximum benefit during training. It is important for lifters to carefully consider their size and fit needs before purchasing a lever belt, and to try on different sizes and brands to find the best option for their individual needs.
Dependence
Some lifters may become too reliant on their lever belt for support and stability, which can lead to a reduction in core strength and stability over time. It is important to use a lever belt as an aid, rather than a crutch, during training and competition.
Limited Use
Lever belts are primarily used for powerlifting and other strength-based sports, and may not be appropriate for use in other types of training or activities. They may also be restricted for use in certain competitions or events.
Key Factors to Choosing a Lever Belt
Quality
Look for a belt that is made of high-quality materials, such as leather or a durable synthetic material. This will help to ensure that the belt is strong and long-lasting, and will provide the necessary support and stability during heavy lifts.
Fit
Make sure to choose a belt that fits well and is comfortable to wear. Look for a belt that is wide enough to provide ample support, but not so wide that it feels cumbersome or gets in the way during lifts.
Adjustability
Choose a belt that has a lever mechanism that is easy to use and allows for precise adjustment of the tightness of the belt. This will allow you to customize the fit of the belt to your individual needs and make it easy to adjust the belt between sets or during competitions.
Price
Consider your budget when choosing a lever belt. There are options available at a range of price points, so be sure to shop around and find a belt that fits your needs and budget.
Brand
Look for a reputable brand that has a good reputation for producing high-quality weightlifting belts. Read reviews and ask for recommendations from other lifters or strength coaches to find a belt that has a proven track record of performance and durability.
Conclusion
Ultimately, the best lever belt for powerlifting will depend on your individual needs and preferences. It may be helpful to try on a few different belts and experiment with different sizes and brands to find the one that works best for you.
How to Choose the Right Bumper Plates for your Home Gym
Are you thinking about creating a new home gym or upgrading your existing equipment? Buying the right equipment is a fundamental task and investing in the right bumper plates is what you can’t ignore. Bumper plates are one of the most popular and effective weight equipment. These weight plates are available in almost all gyms.
But you might be confused about which bumper plates to choose for your home gym. Don’t worry; we are here to make it easy for you. The guide will help you choose the right type of bumper plate for your home gym. Let’s read further about the bumper plates to understand the basics first.
Bumper plates are commonly found in all modern gyms. They are mainly used for Olympic barbells. Due to their popularity, they have many competitors. You won’t be able to choose the right one for you without knowing enough about these plates.
Bumper plates are made up of dense rubber and come in pounds or kilos. The purpose is to offer you a similar weight lifting experience as other plates. But they tend to bounce back, saving your gym flooring from getting damaged.
Not only this, but the thick protective rubber layer prevents the bending of the barbell. No noise, no wear tear as a beginner, no damages to the floor nor the barbell; all these things make these bumper plates different from other plates.
Best Bumper Plates for your Home Gym
Because of the popularity and fame, there are so many competitors. The different types of bumper plates in the market can confuse us. But the best thing to do is to understand the basics and types of bumper plates.
It is vital to know for what purpose you are buying them. It can be powerlifting, weight lifting, strength training, etc. So, if you want to get the best ones for your home gym, spend some time on the information.
There are different types of plates to help you with your desired training. Here are the types of bumper plates:
Training plates
Competition plates
Technique plates
Change plates
Fractional plates
The material difference also plays a vital role. Unlike cast-iron plates, bumper plates purely consist of rubber and not with a coating only. It makes a huge difference between the bumper and other plates. The bumper plates can virgin rubber, recycled rubber, and urethane. All three are good, but you should look for the factors according to your requirements.
Bumper Plate Stats
There are some factors you should look for when choosing the suitable bumper plates for your home gym:
Bending: When the rubber quality is not good, or the plate is not built correctly, you will notice plate bending. It should not happen. Only a good quality rubber build plate can save you from this problem.
Durability: Durability should be your top priority. If there is a crack on the inner steel ring, it will result in uneven load, so make sure you buy the high-quality bumper plates which don’t crack easily even after frequent drops.
Sliding: Good bumper plates should have a properly fitted steel ring for the bar sleeve to avoid too much movement while sliding when needed.
Bounce: Bouncing back is what makes bumper plates different from others. Check for the right bounce, as too much bounce can cause problems, too.
Benefits of Using Bumper Plates
Buying a good bumper plate can make your training journey better and interesting. There are several benefits of using these bumper plates; some of them are:
Safer
Unlike other plates, bumper plates are pretty safe to use, especially for Olympic lifts. You can easily drop them from overhead without worrying about the ground or floor.
Silent
Steel plates produce a horrifying sound, whereas bumper plates are known to be silent. Because of the rubber usage in manufacturing, there is no noise even on frequent dropping.
Versatile
Bumper plates are great for various workouts. You can use them both ways, with or without barbells. They feel stable on the bar as well.
Long-lasting
Unlike other plates, bumper plates are less prone to damages. They don’t even damage the flooring. With fewer cracks and damages, you can use them for a long. They are pretty durable and reliable. You don’t have to worry while dropping them frequently because they will not harm you or your gym equipment.
Exercises You Can Do with Bumper Plates
With or without barbells, bumper plates are great for a healthy workout. You can use them in any desirable way according to your training program. If you have set up a new home gym or upgraded, the appropriate bumper plates will be highly suitable for simple yet effective training. There are many exercises you can do with these plates, such as:
Snatch
Lift off from the start position to just below your knees
Push your legs together to raise the bar towards your knees. Your legs will then straighten slightly.
Keep your chest and back in neutral positions.
The hips and shoulders both move up at the same moment, keeping the same angle.
Clean and Jerk
Step up towards the bar until it is approximately in the middle of your feet.
Lean forward, and hold the bar with an overhand grip.
Take a deep breath and brace your core.
Smoothly and quickly lift the bar. Squat again to take the bar at the front of your shoulders. Remain straight on your legs.
To push the bar up, bend your knees slightly.
Grab the bar by ducking under it, and then catch it straight up with your straight arms.
Begin by stepping back with your front foot, then move forward with the back foot. Continue this process until your feet are side-by-side.
Then, control the bar with straight arms high above your head, and you will be standing with your feet together again.
Control the bar by lowering it.
Overhead Press
Your feet should be shoulder-width apart. Keep your knees straight and your hips open. The barbell should be held in front-rack, with your elbows pointed forward and your hands shoulder-width apart. This is your starting position.
As you exhale, tighten your core and squeeze your shoulder blades together.
Press until your arms are fully extended. You should feel as if you are pushing your head through the window made by your arms.
Engage your back muscles, and then, while exhaling, return the barbell to its original position.
For more reps, you can repeat these steps or put the bar back on your power rack to finish this exercise.
Lunge. In order of ascending difficulty, you can go backward, forward, or, heck, sideways–exerciser’s choice.
You have many options for changing it up. Holding one or two bumpers or kettlebells in each hand is an option. The single-arm version allows you to hold the object in one hand, which places more emphasis on your core.
You can even try some other workouts without barbells, like plate curl, pate push-ups, front shoulder raise, plate planks, and more. They can be unique for your training program bringing some change for increased motivation. But, everything depends on the correct selection of bumper plate so it can be comfortable a reliable for you and your training.
Buying Tips and Traps to Avoid
Bumper plates are usually common for Olympic weightlifting. But buying them for your home gym is never a bad decision. They are good for many reasons and training types. But getting the right one matters the most, especially for newbies. Here are some tips to help you buy the best one for your home gym without getting into the trap:
Material
The popularity of these bumper plates is increasing day by day, due to which the manufacturers are doing different things to bring the cots down. Look for high-quality urethane bumper plates. They are odor-free, reliable, and flexible. Some manufacturers use low-quality rubber or urethane while adding cast iron core. So, check the purity of the material before buying.
Weight Accuracy
The stated weight should match the weight of the bumper plates. A slight difference is tolerable. But a weight variance of 3% or higher is not good.
Warranty
You should not buy a product for your gym without a warranty. Every good-quality bumper plate comes with a warranty. And that is what you deserve as a buyer.
Width & Diameter
The width and diameter of the plates should meet the IWF standards to avoid inconvenience. 450mm diameter and 50.4 mm collar opening is recommended for bumper plates, and they should be close to these values.
Color Coding Accuracy
Usually, black bumper plates are better to buy as a standard code, but you can look for various even colors. The only thing is that they should match the IWF standards.
Printed or Raised Letter
We usually see printed weight indications, but they fade away with time. So, if it’s possible, buy the ones with raised letters.
Steel Hub
Most of the trainers prefer steel hubs and not brass ones. Stainless steel with chrome or zinc plating is a fine option for reliable bumper plates.
Drop Test
Drop test is getting common; reputed manufacturers will have drop test data on the website. You should check for the maximum number of drops to get an idea.
DMOOSE brings you top-quality bumper plates to challenge your weight training, bodybuilding, strength training, Olympic lifting, and powerlifting routines. The most important thing about bumper plates is the quality construction. And here, you get the most durable and reliable bumper plates.
These long-lasting plates will stay silent while not bouncing back too much. The standard diameter matches the IWF standard so that you don’t face any inconvenience. Its 2-inch opening is suitable for the Olympic barbell.
Moreover, they are safe and stable to be used even in small spaces. Therefore, these exceptional bumper plates are what you need for your home gym. You don’t have to think twice while buying your home gym equipment from here.
Conclusion
Choosing the right bumper plates for your home gym can be challenging. But you can make it easier by understanding the purpose. Once you know everything about bumper plates, you will be aware of the available options. It is vital to focus on the requirements to get the best one for your gym.
Don’t forget to keep the essential tips and factors in your mind before purchasing to meet the standards. Moreover, buying from reputed manufacture should be the only choice to avoid inconveniences. Bumper plates can be a great addition to your home gym; if chosen correctly. Throw some weight around your gym with the help of your favorite bumper plates and enjoy your training journey.
