The Tools for Getting Big

Sorry it's been so long in between posts the last few weeks.  I've had to put a lot of the time I normally spend blogging into prepping and programming for my joint venture with the Jiu-jitsu school.  We've got some really exciting things in the works, and it's taking quite a bit of my time right now.

Anyway, let's take a look at the tools you need for getting big.  One of the key differences between lifting to get strong and lifting to get big is that isolation of some individual "show" muscles becomes important.  To assist in this, it is important to add some dumbbells to the list of equipment we bought for getting strong.

The dumbbells will allow you to add in some unilateral exercises like single arm dumbbell: rows, bench presses, overhead presses.  They will also allow you to get some better curl variations like reverse, hammer and Zottman.

For home dumbbell purchases, I like to recommend the power block, if you can swing it.  They are expensive, but you'll be set for life with a full range of dumbbells from 5 - 90 lbs. in 5 lb. increments.

If the power blocks don't fit into your budget, I recommend that you start with 3 sets of dumbbells.  Pick a weight that you can curl for 5 reps, overhead press for 5 reps and bench press for 5 reps.  Once you grow out of a weight, pick up a pair of plate mates to save some dough.  This way you can reduce the total number of dumbbells you need to purchase.

Until next time:

Train smart; eat right!

Technorati Tags: Exercise equipment,Hypertrophy

The Tools for Getting Strong

Honestly, this couldn't be any more simple. The number 1 tool for getting strong is the barbell. If you want to get really strong, you can't mess around with this purchase. You are going to need to be deadlifting, cleaning, squatting and pressing. You need a full size olympic bar with the large diameter plates. The 45# plates that come with this bar are going to set you up at the right height off the floor for your deads and cleans, and no other bar is going to support the kind of weight you are going to be lifting a year from now.

The second most important tool for building strength (and this comes before a bench or a squat rack) is a pull-up bar. You are going to need to match all of the pressing strength you'll build with the barbell with some pulling strength.

Once you have your barbell and pull-up bar, you can go ahead and buy yourself a bench and a squat rack. For the novice lifter, these four tools will keep you busy for the next 3-5 years before you even need to think about making another purchase.

Train smart; eat right!

Technorati Tags: Exercise Equipment

Fat Burning Tools

In a previous post, I addressed the difference between using exercise equipment effectively and ineffectively.  The next logical question is when looking at different exercise goals, what are the best tools for each specific goal.  I consider myself an equipment minimalist and am always looking to see how I can get the most bang for my buck with my equipment purchases.  For the purposes of this series of posts, I'll be addressing the four most common fitness goals and the equipment that correlates to each.  The goals are:

1. Get Lean.
2. Get Strong.
3. Get Big.
4. Get Athletic.

Today, we'll start with "Get Lean."  Many people feel they need to join a gym to get results from a fat burning program.  They think that the access to all the machines is going to get them in better shape faster.  THIS COULD NOT BE FURTHER FROM THE TRUTH.

In fact, all the equipment in the average globo-gym is exactly what is preventing many people from achieving the fitness they desire.  Fat loss is driven by short, super-intense workouts.  This requires you to use as much muscle mass per exercise as possible.  This is impossible if you are moving from one machine to the next on a gym designed circuit.  These machines are specifically designed to isolate individual muscle groups.  They are the enemy of fat burning.

For a solid fat burning program, you need three pieces of equipment. 

• Pull-up bar that is 1 inch higher than you can reach from your tip-toes
• Cost:  <$10 for a piece of pipe, 2 2' 1x2's and hardware to screw into ceiling joist in basement or garage.
• A pair of dumbbells anywhere from 15 to 30 lbs. in weight (depending on your strength levels)
• Cost  approximately $25 at your local sporting goods store.
• An open section of flooring 4' x 8'.
• Cost FREE!

Your total cost here is less than 1 month's gym membership!

Now this is not to say that you will not find other pieces of equipment valuable, but anything else is a luxury.  Having too much, or the wrong types of equipment is only going to hamper you in achieving your goals.

If you really wanted to go all out, you could add:

• A medicine ball (6 - 8% of your bodyweight is a good weight to start with)
• A kettlebell (10 - 20% of your bodyweight is a good weight to start with)
• A sand bag with 60 - 100 lbs. of sand

All of this can be kept in a closet or garage and can be purchased for less than the cost of a 3 month gym membership.  It will also give you plenty of variety in your fat burning workouts.

Technorati Tags: Fat loss,Exercise equipment