Shrug bars are perfect for such exercises as deadlifts, overhead press, shrugs and more. The size and shape of the shrug bars reduces the potentially dangerous stresses on the lower back and supporting muscles because it keeps the weight inline with the centre of your body.

Anyone wanting to workout with free weights will of course need a set of weight plates to meet their needs. Plates are available in different sizes, weights, and shapes. Which is suitable for you will depend on your hom gym set up.

If you are using or planning to buy a basic standard barbell or standard dumbbells you will be strictly be limited to using standard size weight plates. These have a centre hole whose diameter will only fit bars of the same diameter, in the case of standard bars this will be one inch. Most beginners weight lifting sets will come with standard bars and plates to match. Finding additonal weights to buy should be easy – look in a department store or local fitness centre shop.

A serious trainer will likely want Olympic style bars at some point and these too have specific size weight plates which will typically be two inches in diameter. Olympic weight plates are available in different styles to accomodate different uses. Olympic plates are typically available in 1.25kg, 2.5kg, 5kg, 10kg, 15kg, 20kg and 25kg weight. Most fitness stores will stock Olympic weight plates. Typical plates will be round and made of cast iron – some may be encased in rubber, which should be make less noise when hitting the floor which may be a consideration. It is common to find plates with hollowed out outer edges making them easier to handle and load/unload from the bar.

Choose your weight plate carefully, with proper use there is no reason they should not last as long as you. Consider what exercises you intend to use them with, your existing equipment and of course your budget.

Free weight lifting has become increasingly popular in the fitness world. Choosing the proper equipment and accessories is essential to achieve your desired results. There are several types of weight benches available but before purchasing your weight bench it’s important that you know how it functions and what exercises it is best designed for.

The standard flat fixed bench is probably the most commonly used by the home gym user. This bench is an excellent choice for light weight bench presses and the dumbbell press exercise, although it may not offer you the flexibility of concentrating on just one muscle group. When using this bench for barbell pressing it is recommended that you choose one with a barbell stand included. A dumbbell rack can be stored under the bench for easy assess during your workouts.

An incline/decline bench provides you the convenience of adjusting your bench from a flat to an angled position. In the inclined position the shoulders are elevated and the pelvic area is lowered. This offers a greater, more concentrated workout to your upper chest area. Changing the angle puts more stress on your upper and middle pectoral muscles, allowing you to change this as your strength level increases. With the head lowered and the pelvic raised, the lower chest area is targeted in the declined position.

A preachers curl bench is a speciality bench, made to be used in a sitting up position. Designed to tone the biceps, your arms rest over a pad, stabilizing them during the workout. Due to it’s small size, it is easy to move and is well suited for a home gym.

Although most gyms and fitness centres have Olympic benches, these are large in size, measuring 48 inches wide and are built to only hold an Olympic size barbell. These are a must have for any home trainer with an Olympic barbell who wishes to bench press. Though often more expensive than their ‘standard’ size counterparts, they are typically sturdier and designed to hold much more weight.

Weight lifting gloves help prevent loss of grip and increase lifting capacity, making them a wise choice when adding accessories. Your weight set is an investment, so a dumbbell rack and weight tree will keep your equipment organized.

Choosing your weight bench should be done with care, taking into consideration your level of commitment and available space. Always use each piece of equipment as recommended by the manufacturer to prevent injury and to achieve your desired results. Lift your way to a healthier, fitter you.

When starting a workout program it’s important to choose the plan and equipment that best fits your requirements. Weight training not only is the perfect way to build muscle mass, tone and sculpture your body but also adds great overall health benefits. Gaining strength in your muscles and joints will increase your flexibility, stamina and increase your bone density. It is important that you understand the different types of barbells available and choose what will be the most beneficial to you.

A barbell is a straight metal bar that can be loaded with weights to be used as a piece of exercise equipment. Although free weights are the most basic form of body building equipment, they must be used with care. Choosing the correct barbell is as important as choosing the right work out plan. Since individual needs vary, there are several types of barbells on the market for the home gym user. Standard barbells are the most commonly known, and easily found in department stores, however there are other alternatives and each should be considered carefully before making a final decision.

A standard barbell has a 28mm shaft, measuring one inch round. These typically weigh 22 pounds, measuring 5 to 6 feet long. Although often used by the beginner lifter these may not be the right choice if you are considering taking your lifting seriously. In this case the better choice would be the Olympic barbell. Weighing 45 pounds and measuring a length of 7 feet, these can hold over 800 pounds of added weights, with some having the ability to handle as much as 1000 pounds. Unlike the standard bar, the Olympic barbell consists of a bar in which the sleeve rotates. This allows the weight discs to rotate on it’s own axis, eliminating the rotational-inertia effect placed on the lifter during explosive lifting and allows easier descending from under the bar. This feature helps eliminate chances of injury.

For anybody new to weight lifting the single biggest feature to bare in mind is that standard barbells require weight plates with a much smaller diameter hole than Olympic bars – consequently should you upgrade to an Olympic size bar in the future it is likely these plates will be incompatible. Depending on your budget, an olympic bar is recommended for most trainers.

Although either bar can be used for bicep and triceps workouts, there are additional bars you may want to consider. The EZ curl bar is a zigzag shaped bar. It is often used for biceps curls instead of the standard straight bar. It’s unique shape and inward curl helps reduce stress to the wrists, avoiding painful and long term injuries. Similar to the EZ curl bar the triceps bar has two handles that are contained in a cage shaped area. This positioning allows for better concentration on the triceps and also reduces stress on your wrists. Although called a triceps bar, it can be used to work other muscles because of it’s ability to work them in different angels.

It is important that all barbells be used properly to avoid risk of injury. Consider your level of commitment and the areas that you want to concentrate on before making your final decision.

When creating a home gym there are a few staples that everybody should have. One of the most important of these is the dumbbell set. In this dumbbell buyers guide we will go over many dumbbell options including the new selectorized weight dumbbells, Olympic dumbbells, standard dumbbells, spinlock collar dumbbells, and fixed weight dumbbells.

A standard dumbbell set comes with two dumbbell bars, weights, and collars. These used to be common with most home gym sets and you can still find standard dumbbell sets at most exercise equipment stores. The main advantage of standard dumbbell sets is that they are inexpensive. The disadvantage is that you have to remove the collars and change weight plates.

Most new dumbbell sets now come with spin lock collars which are easy to remove and change plates. Many even have ergonomic bars with rubber grips so you know the collar is tightened properly. These usually come in a chrome finish and are convenient to use.

Olympic dumbbells are similar to the standard dumbbells except that the circumference of the bar is usually 2 inches thick. The bar is normally smooth chrome, because of this Olympic dumbbells are often used with spring lock collars. Spring lock collars are easy to take on and off and make changing weight plates fast and easy. Advantages of Olympic dumbbells are that they will match your Olympic barbell set and you can create heavy weight sets with them.

If you want speed and convenience and want to create that professional gym feel, then fixed weight dumbbells are what you need. These are usually solid metal dumbbells. Most people start with 5 lb weights and then work up in 5 lb increments. The most common type are metal hex dumbbells, rubber hex dumbbells with chrome handles, round rubber dumbbells with chrome handles, and chrome or cast dumbbells. Using fixed weight dumbbells is faster and more convenient than changing plates and collars. The disadvantage is that collecting lots of different weights can be expensive and you may also need to purchase a storage rack and have enough room to store them.

The Cadillac of home gym dumbbells are the selectorized dumbbells. These come with a bar that sits in a rack of weight plates. You turn a dial on the set and select the weight that you want to use. This means that you can get away with only having one dumbbell set but having more weight options than other sets. They usually come with a holder or a special rack so that the plates will be in the proper order when you return the set to the rack. These are high tech and save space, the disadvantage to these is that they are expensive and can have a limited upper weight.

Depending on individual needs and budget there is a dumbbell set for everyone. The most important thing is that your home gym is safe and convenient so that you can get the most out of your workout. We hope that our dumbbell buyers guide will help you achieve your goals.

The Ideal Beginners Workout Machine

Elliptical trainers provide a great cardio vascular workout but is low impact. That is there is less pressure, which is put on the joints of the legs. Thus it’s not as strenuous as a treadmill. Therefore they are ideal for all age groups. Those in there 60s and 70s, who want to keep fit, can also easily use them. There are many versions, and options of elliptical trainers that are available in the market.

What To Look For in Your Elliptical

To consider an elliptical trainer, one must make sure that it has a 21inch stride. This length is ideal for an average person. There are many elliptical trainers that also come with a 14inch stride. These are the foldable elliptical trainers, but can be quite inconvenient. Thus before you actually purchase one, look at reviews of the elliptical trainers and compare the various elliptical trainers that are available in the market. The comparison is done on the basis of cost, the type of material used, the stride length, the functions and the control panel.

Hence its important that before a purchase decision is made, you should have read all the reviews. The showroom and well as many supermarkets also retail the elliptical trainers. Hence you can make a comparison and reviews of the elliptical trainers can help you make an informed decision. The various factors that you should look into are the length of the stride, whether there are arms or not, the price factors, the various levels of intensity, the display of the control panel, the warranty that would be given with the elliptical trainers and your budget.

Of course it will depend on your personal preferences but the above criteria are a good starting point when selecting your first elliptical trainer.

Exercising at Home?

Any complete exercise program has three main parts. Giving
the body a complete workout does not mean daily strenuous
exercise.

In fact, using a home gym, even in limited space, can put
you on the road to fitness.

Starting Exercise

Target your home gym to body needs. To burn fat effectively
regular cardio, heart/lung, workouts must be done. You
don’t have to run for two hours a day to get that.

A treadmill, stepper or bike is great. To burn fat, do
enough to break a light sweat.

If you can have a conversation with someone but not sing to
them, is about the right zone. Sustaining this level for at
least an hour is preferable. 3-4 times a week is enough.

As you get fitter, increase the speed or resistance at
which you work to maintain the fat burning level. Perfect
in the lounge corner while listening to music.

Muscle Toning & Conditioning

The second part is muscle conditioning. This is achieved by
resistance training, in slow controlled movements. Anything
adding resistance to a movement does this, weights,
pushups, rowing machine, for example.

Regular sets of repetitions, in which the resistance
increases and not the repetitions, can take as little as 30
minutes 3-4 times a week.

Increasing Flexibility & Movement

The third should come after warm up and cool down.
Stretching lengthens muscles and eases soreness. All of
this can be done in the comfort of your own home gym.
Consult your doctor before getting started in the home gym.