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Free Weight
The biggest myth about exercise is free weight adds more muscle and size than
universal exercise machines. In reality, free weight (barbells and dumbbells)
requires a keen sense of balance and coordination.
Free weights will strengthen tendons, ligaments and secondary muscles to aid
certain lifts, perhaps not otherwise employed when performing a similar exercise
using a resistance machine. However, scientific evidence is yet to conclude
that free weight training adds more muscle or strength than using machines.
Most professional bodybuilders like Ronnie Coleman – even California Governor,
Arnold “The Terminator” Schwarzenegger – are renowned free weight users. Their
exercise regiments are strict, more so than the average free weight user. To
maximize your fitness goals when using free weight training, priorities should
be set to focus on the three B’s: balance, body type, and breathing.
Balance is essential in reaching fitness goals. Free weight training forces
people to use both primary and secondary muscles. In the bench press, for example,
the coordination needed to hold xx amount of weight up, slowly bring the weight
to your chest and thrust it up again, will put stress on the triceps (back of
the arms), forearms, as well as the body part the exercise is named after –
the chest.
You don’t want to try to balance too much weight in free weight training. As
you get more coordinated, you can raise or lower the weight, raise or lower
the repetitions, include more exercises, or a combination of them all. As a
general rule, most experts agree that if you lift a medium amount of weight
and lift for many repetitions, you can achieve a lean, more defined body type.
Heavier weight and lower repetitions will promote power and strength.
Breathing is the most important “B”. Proper breathing technique will ensure
you are getting enough oxygen to not only you lungs, but your working muscles
as well. Professionals all agree that proper inhaling and exhaling will help
you exert more force than if you held your breath. Most importantly, proper
breathing can keep you focused, and safe.
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