Seated Barbell Calf Raises

seated barbell calf raises

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

seated barbell calf raises

Sitting on a bench with a step under your forefeet. The barbell placed on the bottom of your thighs.

  • Do an extension of your feet

This exercise works mainly soleus. This muscle is part of the triceps surae and inserted above the knee’s joint, on tibia and fibula. It attached below to the calcaneus by the Achilles tendon. This muscle has the function of extending the ankles. The difference with the seated calf raises machine is that you can’t work with heavyweights. To have better results, it’s advisable to work with sets of 15 to 20 reps minimum.

Attention

If you have pain on thigh because of the barbell, you can use a towel or barbell pad.

Variant

You can do this exercise with the barbell without weights (the Olympic barbell weighs 20kg/44lbs) on a bench. In this case, it’s necessary to do sets with a lot of reps until the burning sensation,

triceps soleus muscles

Share this article if you think it can help someone you know. Thank you.

-Steph

Squat Correctly (Part 2)

sqaut

I read a Nerd Fitness article  and I learned good stuff.

Click here to read the Part 1 

Barbell Squat

I know 3 types of squat and this is the best known : the high bar back (also named « Olympic Squat » or « Oly Squat »), the low bar back squat and the front squat. Maybe there are others but I’ll talk about the best known.

The difference is how you place the barbell.

Depending on how you place the barbell on your body, this will modify the squat’s mechanism and geometry. Which means that you will use your muscles slightly differently depending on how you place the barbell.

  • The Low Bar Back is a posterior chain dominant squat

    posterior chain muscle

  • The High Bar Back and Front Squat are a quad dominant squat.

Here a diagram form the book « Starting Strength » to better visualize the barbell’s placement.

diagram barbell placement squat strating strenght

Don’t worry, these 3 squat’s type work the same basic muscles. As you know each exercise has its variants. Now, you know the 3 variants of squat.

Go, find in your gym a squat rack,  a power cage or a squat stand  and place the barbell at the height of your clavicle. If you can’t do this and the height is too low or too high, choose the too low. I have never seen anyone lift on toe and with heavyweight, the accident is guaranteed.

power rack squat rack squat stands

As you read in my articles « Know how much weight to lift (Part 1 et Part 2) » [url link], it’s important to do a warm up with the barbell without weight. I don’t want to know how much you want to lift, do some sets with the barbell without weight to prepare your muscles and joints.

Low bar back squat

It’s the most popular squat’s type for beginners, general lifters and powerlifters. It’s also the squat’s type taught in the book « Starting Strength », one of the best book for beginners.

Once you have adjusted the barbell’s height, be in front of the barbell. Take a step to be under the barbell and grab it with your hands. For this squat’s type, you’ll use a thumbless grip so that your wrists aligned with your forearms.

Usually the grip’s width is near of the shoulders to create a meaty shelf to place the barbell on the muscles in our upper back (deltoid posterior). If you aren’t comfortable, you can have a wider grip. And with time, when you have more flexibility, you can have a grip near of your shoulders.

Here is the difference between a « wrapped grip » (left) and « thumbless grip » (right) : 

barbell wrapped grip thumbless grip

Once the barbell is on your back, stand up, contract your core (squeeze butt and abs) and step back. Normally, if you followed instructions well, you can only step backward. If you can take a step forward, you’re in the wrong direction.

This squat’s type is a posterior chain dominant squat and you’ll be able to lift heavier that the 2 others squat’s type.

High bar back squat

For this type of squat, you’ll start the same way but you’ll put your thumble around the barbell. This isn’t a thumbless grip.

The grip’s width is near of the shoulders to create a meaty shelf to place the barbell on the muscles in our upper back (deltoid posterior) like for the low bar back squat.

If you lack of flexibility to have a narrow grip, you can place the barbell 5cm (2inches) higher on your trapezius instead on your posterior deltoid. Which means that the barbell is placed almost on your shoulders.

Look the difference between a high bar back squat (left) and a low bar back squat (right) :

high bar back squat low bar back squat

Attention : the barbell placed almost on your shoulders and not on your spine. If you feel the barbell touching your spine, it’s too high and this can cause serious damage.

Place the barbell on your back and take a step back. Stabilize and tighten your core and squat down.

To do this squat version well, you need to keep your torso more upright. If you had difficulties to keep your torso upright with the bodyweight squat, it will be a little be more difficult here.

You can try, there is no problem but lift lightweight until you do it well to correct yourself. It would be a pity if your torso collapses and the barbell rolls on your neck (avoid this pain, really).

Front squat

For this squat’s type, you need to place the barbell in front of your shoulders. This squat’s type is quad dominant so you have to be able to keep your torso even higher than the high bar back squat.

Instead of stepping under the barbell, you place the barbell in font of you on your shoulder. To grip the barbell, it’s a little bit more complicated because you need to have mobility and flexibility in your wrists.

Front squat is done with a full grip around the barbell like the other 2 squat types but most people let the barbell roll on their fingertips (a three finger grip is enough). If you like’re me, you don’t manage to have 3 finders around the barbell, there are 2 variants :

Keep your hands to hold the barbell (if not the 3 fingertips is enough) and keep your shoulders high so that your upper arms are parallel to the floor. And squat down.

It’s important that you keep your shoulder as high as possible during the front squat. When you’re gonna squat down, you’re gonna feel the weight on your arms and it will probably correct your position, drop the weight otherwise you will hurt yourself.

What squat do ?

This is an excellent question. You’ll meet 2 clans that clash in the gyms : high bar back squat VS low bar back squat. Both clans have good arguments but that doesn’t help you make a choice.

The truth, test the 3 types and look with which you feel most comfortable, which you have the best technique and with which you can squat down the lowest (your hips joints lower than your knees). Once you have well studied and tested the 3 types of squat, you’ll find your type of squat.

Share this article if you think it can help someone you know. Thank you.

-Steph

Know How Much Weight To Lift (Part 1)

how much

I read a Nerd Fitness article  and I learned good stuff.

When we’re beginners and we have studied the theory well, the first time we train in a gym, we have this kind of questions :

  • What weight should lift to begin with ?

  • If my program tells me to do 5 sets of 5 reps at 80 % of my 1 rep max, how do I get to know my 1 rep max ?

  • In my program, there isn’t this notion of percentage and 1 rep max, how do I know the weight I have to lift ?

Here are some tips to start your program with the right amount of weight.

Bodyweight

bodyweight exercice

The fist step of your workout is to do bodyweight exercices to learn how to do well the bench press.

This may sound odd but I really advise you to take your time to learn to perform well without weights or with a very light weight. Imagine that you can’t climb stairs normally, What happens when you have to climb stairs with bags of supermarket ? Yes, you’re going to hurt yourself.

Here is how you can learn a movement without barbell, dumbbells and weights :

  • To learn barbell’s movement without barbell, you can take a broom stick or a PVC pipe.

  • To learn dumbbells movement without dumbbells, you can take 2 sections of PVC pipe or 2 bottes of water.

It’s true that it’s not the same sensations that with weights but it allows you to learn a movement without risk to hurting you.

With this method, you can train at home alone. No one looks at you like in a gym so you’re less nervous. What’s cool is that yo can film yourself with your smartphone to compare your videos with tutorial videos that you can find on Youtube of elsewhere.

To learn in depth how to move, I recommend the book Starting Strength .

Once you feel confortable with movements, you go to the next level.

Barbell

barbell

For your first training with the barbell for the bench press, you’ll use the barbell without weights to be comfortable with. As you read in my articles Back To The Source Of Equipment Part 1 et Part 2 , the barbell i’m talking about is the Olympic barbell 20 kg (45 lbs).

If you have difficulty with the Olympic barbell, here are some alternative.

A lighter barbell

Look in your gym if there are lighter barbell like the « women’s bar » 13.6-15.87 kg (30-35 lbs) or the « training bar » 6.8 kg(15 lbs). EZ curl bar isn’t designed for the bench press.

Dumbbells

You can use dumbbells. It’s true that isn’t really the same movement but it will help you to build your strength to be comfortable with the Olympic barbell.

Bodyweight exercices

Continue to do bodyweight exercice as squat, lunges, pull ups, push ups. This will help you to build your strength to be comfortable with the Olympic barbell.

That may be the opposite. For you to use the Olympic barbell without weight is easy. I still advise you to continue your first training with the Olympic barbell without weight. In this way, you can concentrate for each repetition to have the best technique possible. Wait the next session to add weights.

There isn’t ego in a gym. Unfortunately in gyms we often see people lifting very heavy weights with a poor technique and this happens more and more often. I have 2 friends who have dislocated their shoulders with the bench press and now they can no longer develop their chest and their shoulders.

One of these 2 friends showed in front of me who his shoulder dislocates when he do bench press and he regrets a lot of having lift too heavy with a bad technique. Since I’ve seen this, I prefer to lift lighter with a good technique and I advise you to do the same.

If after your first training with the Olympic barbell, you’re still not comfortable with. I recommend you to continue to train with the Olympic barbell without weights until you’re comfortable with. If you need to do this for 10 sessions, do it, there is not problem.

I’ll tell you something, Listen carefully. If you get hurt, it’s not because you body isn’t ready. It’s because you don’t trust in you under the Olympic barbell. Self-confidence is the most important element to lift heavyweights and heavier. It means knowing when you can lift and when you can’t lift. An athlete train his/her body and mind.

If you have planned to use dumbbells as your main lift (like me) and don’t use Olympic barbell, stat with 2.2-4.5 kg (5-10 lbs) dumbbells to work your technique.

Add weights

weight plate

Most beginners workout programs are 5 sets of 5 reps, 3 sets of 8 reps or 3 sets of 10 reps. For this example, we’ll use 5 sets of 5 reps.

Your workout should always begin with a warm-up routine. Then you take the barbell without weights and you do the repetitions number of your program (for our example, it’s 5).

Yeah, yeah, I know. You thought that after the warm-up routine, you could lift heavy but you have not quite prepared your body yet. For each exercice, you need to warm your body with lightweights. It’s very important to do this because it allows your body to warm your nervous system and the muscles needed to make the movement.

For beginners, it’s really important to learn the good technique right away.

Increase gradually

Once your nervous system and your muscles are ready, add between 1.1 kg (2.5 lbs) and 4.5 kg (10 lbs) on each side. Do a set of 5 reps with this weight.

Note : If your strength training is based on dumbbells like me, starts with 2.2 kg (5 lbs) dumbbells, then 4.5 kg (10 lbs) dumbbells for example.

If you can do 5 reps without degrading your technique and without slowing the speed of the barbell, you can add weight. If it’s really light adds 4.5 kg (10 lbs) on each side or less like 2.2 kg (5 lbs).

Continue to do this process until the speed of the barbell or you technique begins to deteriorate. The weight you lifted before your technique deteriorates is the starting weight on which you will base all your future exercises.

The basic weight for your workout

If you thought you could lift more, don’t panic, that’s the right number. You’re not in a gym to impress someone. It doesn’t matter if it’s your first or your 1000th workouts. It’s better to start too light than too heavy. The goal is to do quick reps with a good technique. When your technique deteriorates, you have reached a limit with your body, too much will create an injury.

In this process, you’re trying to lift the heaviest weight you can so use collars for your safety. When it becomes difficult, ask someone to be your spotter to avoid an injury.

This is the end of the Part 1. In the Part 2, I’ll talk about what to do after several workouts, find your 1 rep max and what amount of weight is respectable to lift.

Share this article if you think it can help someone you know. Thank you.

-Steph

Biceps Tendon Rupture

biceps brachiitTendon rupture

I read a Frederic Delavier’s book « Strength Training Anatomy » and I learned good stuff.

Rupture or tear of the biceps long head is the serious injury the most frequent in sport

This injury usually appears on a muscle weakened by tendinitis caused by a sudden movement of the arm. Sudden arm movements are usually thrown like baseball, tennis, throwing sports and also Olympic weightlifting during the snatch. At this point, all tension transferred to the biceps long head which breaks most often where the tendon passes into the intertubercular sulcus of the humerus.

In bodybuilding, this injury is a little different, especially with the deadlift.

There is a technique in deadlift which consists of having a hand with a pronated grip and the other with a supinated grip to lift heavier weights and to avoid that the barbell rolls in the hands.

This simple technique is at the origin of the rupture or the disinsertion of the lower of the biceps (where the muscle is inserted on the humerus). Fortunately, this injury rarely happens.

During the positive phase of the deadlift, the muscles that work are legs, glutes, back and abs. Arms relaxed but they stretched as cranes cables.

Unfortunately, when a hand is with a supinated grip this shortens the biceps (the biceps is extremely powerful with a supinated grip). The result is that there is tremendous tension due to the heavy weights which cause the tearing or total rupture of the tendon of the radius. The biceps with a supinated grip works more than the biceps with a pronated grip.

In the deadlift, the injury is exclusively on the distal tendon of the muscle. The arms hang along the body, which causes the tension to be distributed at the top of the muscle between the tendons of the short head and the long head. For other exercises when the tension is at the bottom of the muscle, the tension is supported on a single tendon insertion.

biceps brachiitTendon rupture

The rupture of the biceps tendon causes a pain relatively moderate compared to the severity of the injury. If we compare the rupture of the biceps tendon with the major pectoralis or the adductors of the thighs, the pain is different. With a rupture of the major pectoralis tendon or adductors of the thighs, the suffering is so strong that the athlete must stop the effort.

It often happens that during a powerlifting competition, athletes who have a rupture of the biceps tendon during the deadlift, continue until the end of the movement.

When this injury occurs, there is swelling in the forearm because of hemorrhaging. But the most surprising thing is the retraction of the biceps which forms a ball at the top of the arm near to the pectoralis major and deltoid. This biceps retraction causes the brachial muscle in the lower arm to be more exposed.

biceps brachiitTendon rupture

It’s always possible to make a flexion of the arm with the rupture of the muscle, which less powerful than before, thanks to the brachial muscle, brachioradialis, long and short radial extensor of the carpus and the pronator teres muscle. On the other hand to make a movement with a supinated grip is a problem because the end of the movement is only carried out by a single muscle, the supinator muscle.

You have to be careful because this injury should be treated quickly by surgery to restore the brachial biceps tendon to the radius. If this surgical operation is not performed in time, the ball will have a fibrous transformation and retraction will be final. The arm’s mobility will always be possible but the loss of strength in flexion and supination is inevitable.

There is a solution to avoid this type of injury with deadlift with a bicep work to have a tendinous reinforcement. This exercise is to do a flexion only with forearms with a straight barbell. This exercise reinforces the biceps distal tendon but be careful by controlling the movement.

Share this article if you think it can help someone you know. Thank you.

-Steph

Being An Entrepreneur Is Being A Student

entrepreneur student entrepreneurship

I watched an Olivier Roland’s video  and I learned good stuff.

I see a lot of entrepreneurs make this mistake. They create their companies based only on their technical skills. A good baker who create his/her own company is a excellent start but we must not forget the second part of the equation. When you create a company, you need to learn a second job, entrepreneur (CEO and manager).

Technical skills aren’t the same as the entrepreneur’s skills. A person can be very good technically in his/her job and bad as an entrepreneur. It’s important to spend time learning entreprenarial skills needed to avoid bankruptcy.

To be seriously trained as an entrepreneur is important. I think in your country there are mandatory training course for business start-up. Unfortunately, these courses last only a few days and it’s not enough.

It’s true that it’s complicated because there are no good academic trainings on entrepreneurship. By example successful business rate created by business school students is about 10 %.

Books

book

I think it’s possible to train ourselves at the core of entrepreunarial skills with books. The Personal MBA’s list  is a good start.

Did you see, the list is long. I advise to read these 3 books to start more easily.

« The 4 Hours Workweek » is a way of seeing entrepreneurship in another way. This book breaks the codes and allows you to have a more open mind to have more opportunity.

The Personal MBA is a summary of the essentials of what you need to know to build your company. The book is excellent but the problem is that it lacks coherence, which makes is a bit difficult to imagine how to use these concepts in your company. But don’t worry because with this book you’ll have the theoretical knowledge that 90 % of entrepreneur don’t have.

« The Ultimate Sales Machine » explains how to set up an effective system for sale in your company.

With books, you can have acces to the best brains for cheap, it’s cool.

Meet others entrepreneurs

meet people

To create opportunities for you, I advise you to meet creation of company’s organizations in your city.

The ideal is to make a combination of books, training (online and offline) and meet entrepreneurs. It’s a mix of theory and execution. You know, you can have all the theory of the world, if you don’t act, you will not able to change things. This is why that it’s motivating to meet entrepreneurs, precisely entrepreneurs who are more successful than you so that you can always remain motivated despite obstacles.

It’s like in sport, all athletes want to become world champion or Olympic champion. Having this state of mind in entrepreneurship is excellent. I hope you want to become the best in your market.

Share this article if you think it will help someone you know. Thank you.

-Steph

Back To The Source Of Equipment (Part 2)

source water river

I read a Nerd Fitness articles  and I learned good stuff.

If you didn’t read the part 1, click here

Racks Et Machines

To do squat, there are differents equipements, we name it « racks ». Let’s go.

Squat stands

squat stands

It’s 2 pieces standing, next to each other to hold the Olympic bar. It’s handy because it’s portable and you can do squat outside. But in a gym, it’s not great because you can’t put heavy weights, it’s too fragile.

Squat rack

squat rack

It’s 2 bars that are standing tied with horizontal bars. With the Squat racks, you can put heavy weights.

Power rack

power rack

It’s my favorite. It looks like a large rectangle with poles in vertical and horizontal. The Power racks have holes for placing J-hooks to adjust the height of Olympic bar. What is cool is that you can do several exercices with like pull-up, bench press, overhead press and dips.

Smith machine

smith machine

Smith machine looks like Squat racks except that the bar is guided.

Gym staff will tell you that it’s a machine to do squat safe. I don’t advise to use this machine because it forces your body to make unnatural movements. This scientific study (https://www.ncbi.nlm.nih.gov/pubmed/19855308 ) shows that you have better results with a squat with free weights.

The difference between Squat racks and Smith machine is that the bar where you put weights is fixed on Smith machine.

Weight machine

plate loaded machine weight pin loaded stack machine weight

Weight machines are in 2 categories : Pin loaded (stack machine) and Plate loaded. Pin machines have a rectangular weight stack with a hole to put the pin. More the pin is low, more the weight is heavy to lift. What is cool with this machines is that you don’t need to look for weights anywhere in the gym.

With Plate loaded, there is no weights attached to the machine. You put weights on the machine yourself. Plate loaded machines have a wider range of motion than Pin loaded.

Cable machine

cable machine

No matter the size or design of the cable machie, it will always be a pin loaded (stack machine). A handle is at the end of the cable and you can pull or push in different directions. Cable machine can be an alternative for some exercices you do with dumbbells or barbells. Cable machine has a wider range of motion.

Pull-up Bar

pull up bar

You know in most gyms, there is no real pullup bar (like in my gym). If you don’t find a freestanding bar, there are several alternatives like power rack, smith machine or the top of the cable machine.

Dips station

dips station

Usually dips station is integrated into the power rack or the cable machine. You can find some that are freestanding.

Assisted Pullup /Dip station

assisted pull up

It’s a Pin loaded (stack machine). You choose a weight and you put yourself on the platform. The weight you choose will help you to do pullups or dips. For pullups, I advise you to do Lat pulldown and the day where you can lift your bodyweight, you do freestanding pullup.

Bench

adjustable bench

Ajustables benches and standard flat benches are types of benches you will see in a gym. To do incline and decline exercices, ajustable bench is perfect. Benches are the equipement the most use in a gym, especially on Monday. I don’t know why but Monday is the international chest’s day and it’s hard to find a bench that day.

Bench press

bench press

Squat stand and Squat rack are use to do bench press in small gyms and Crossfit. In big gyms, there are special bench press with a stand attached.

Equipement items

Now you know the main gym’s equipment, I will show you small equipement items.

Collars/Clips

collar clip

There are several collars/clips designs but they have the same purpose that is to keep weights safe on the bar.


Weight plates

weight plate

There are several type of plates :

  • Standard metal plates/ rubber encased weight plates

    They’re made of metal and they shouldn’t be thrown to the ground. There are circle with the denomination of weight on. Depending on the weight, they have different diameters.

  • Bumper plates

    They’re made of rubber and can be thrown to the ground for above your head (clean and jerk).

Plates can have a denomination in kilograms or pounds :

Kilogramme : 1, 1.5, 2, 2.5, 5, 10, 15, 20 et 25kg

Pound : 2.5, 5, 10, 25 ou 45lbs.

You can also find plates with a combination of metal and rubber that can be thrown to the ground but not from aboe you head.

Kettelbells

kettelbell

This is looks like a cannon balls with handles. Most gym don’t have the same weight repertoire than dumbells but it’s possible to find kettelbells of 24kg (53lbs) and 31.75 (70lbs) and more.

GHR/GHD Machine

ghr ghd machine glute ham raise developer

The translation is « Glute Ham Raise » or « Glute Ham Developer ». With this you can do glute ham raise, back extension or sit ups.

Prowler/Dragging sled

prowler dragging sled

Put weights on a prowler and push or pull while you run.

Strongman equipment

strongman kegs yokes hammers tires atlas stone

If you don’t intend to make a strongman competition, kegs, yokes, hammers, tires and atlas stones are good to do from time to time.

Plyo Boxes

plyo Boxe

These boxes have several size. You jump on and off of.

Bands

band

Those are big rubber bans to work mobility and speed lifts.

Gear

It’s funny because people ask me often : « What do I wear ? ». I noticed in gyms, it’s often a fashion show. It’s for this reason beginners are impressed. Unless you have an injury, clothes don’t matter. When I started, I took some clothes that I rarely used and I always do that. Sometimes I see people with cool clothes and I say to myself : « Wow, I have to buy it » and when I see theirs performances I say to myself : « Pffff, show-off ! ».

Clothing

Gym isn’t a fashion show. You’re not going to win a prize because you’re well dressed. We’re here to sweat so wearing comfortable clothes. You know, my clothes and shoes are torn and the funny thing is that people ask me, if they can train with me because they see my body evolve.

Shoes

squat deadlift shoes classic converse chuck taylor all star

It’s important to have a good pair of shoes to do deadlift and squat. A good pair of shoes allows you to put your weight on your heels to be as stable as possible. Running shoes don’t allow you to do this because their soft soles. If you don’t have the budget for this type of shoes, the classic Converse Chuck Taylor All Star works well and is what many top powerlifters still wear.

Personally I use my Converse Chuck Taylor All Star for my strenght training and my Puma to run.

Gloves

Gloves are used to protect hands from callouses. At the beginning, I wore gloves and I still had callouses and sometimes my hands slipped inside gloves because of the sweat. I notices that gloves could also mess up your grip and technique. I don’t use gloves and I don’t recommand to have gloves.

Knee/Wrist wraps

knee wrist wraps

Wraps allow you to have support and stability when you lift heavy weights (squat/deadlift).

Straps

straps

Straps allow you to hold the bar longer in your hands. Straps are wrapped around the bar which relives your grip. It’s excellent for intermediate and advanced lifters. Beginners don’t need to use it.

Weightlifting Belt

weightlifting belt leather weightlifting belt velcro

There are 2 type of weightlifting belt : leather or velcro. It’s very usefull for intermediate and advanced lifters. I use my weightlifting belt only for deadlift and squat.

Stop, stop, stop, I see you start to worry about buyiing all this. Don’t panic, the most important thing to have is a good pair of shoes to get started. It’s simple, let’s go my friend.

Whats’s the biggest mistake you made when you started lifting ?

Share this article if you think it can help someone you know. Thank you.

-Steph

Back To The Source Of Equipment (Part 1)

source water rhone

I read a Nerd Fitness articles  and I learned good stuff.

When I began, I went is a small gym at Sous-Moulin . It was a gym in sport center for volleyball, basketball, soccer players. There were only machines (because people stole dumbbells) and when we were 10 people, the gym was full.

2 years later, I went in a real gym. I’ll not lie to you the first time I was alone and I was afraid to the free weight section because I was afraid of hurting myself. But I had so much desire to have the 50 Cent’s body that I watched several times exercice’s video on Youtube and I did it.

On internet, there is a lot of excellent video that explain how to do squat, deadlift, etc. I downloaded videos of my workout program on my smartphone to heard instructions in the gym to do it right. It’s funny, I still have these videos on my smartphone and on my Cloud.

Now I feel good in a gym, I share with you gym’s basic principles and equipment that you’ll see most often. You’ll not have a loser’s head like me the first time.

Gyms filled to the maximum of equipment but you don’t need to use all of them to do an effective strength training. I’ll talk to you about basic equipment.

First time

first time

It’s easy to lose your mind the first time when you go in a gym. There is a lot of things and everyone seems to know what to do.

The most of gyms have :

  • Cardio zone (treadmills, ellipticals, stationary bikes, etc)

  • Free weight zone

  • Group fitness room

  • Locker rooms

There are gyms that have pool, sauna, jacuzzi but it depends.

The fist time you go in a gym, it’s normal to ask for a visit. It’s important to do it because even if you’re used to gyms, you don’t know where are equipements you want to use. It would be a shame if you miss something. I don’t really remember but it was 6 months that I was in a gym and I discovered by chance, hidden in a corner, a machine to work calves.

Free Weight

free wieghts gym

During the visit you’ll see a lot of equipements. Personally I find that the gym’s staff concentrates enormously on machines and cardio during visits. It’s a shame because it’s the least interesting part. Let’s go to the free weight zone.

Barbells can have a size from 1.2m to 2.4m (4’-8 feet) long and a diameter from 25mm – 51mm (0.98’’ – 2’’).

Olympic bar

olympic bar

It’s the standard training barbell (Olympic men’s barbell). This bar is 2.2m (7.2 ft) long and weight 20kg (45lbs). The Olympic bar has bearings that make it spin nicely to help assist the Olympic lift, snatch and the clean and jerk.

There are also gyms that have « woman bar » is 2.1m (6.9 ft) long and weight 15kg (33lbs). There is also smaller bar to lift weight between 4.5kg – 13.6kg (10lbs – 30lbs).

Fixed weight bars

fixed weights bar

This is a small barbell with weights already fixed on it. They’re usually located next to dumbbells.

Dumbbells

dumbbell

There are several dumbbell’s design but it’s just for the style. Weights are from 0.45kg to 90kg (1lbs – 200lbs).

Ez-Curl bars

ez-curls bar

This bar is special because it is short and it has « W » form. This bar is only use for curls. I use this bar to do curls because with a normal bar, I have wrist pain, it’s my morphology (read this article). So if you hurt when you do curls with a normal bar, use that one.

Trap bar

trap bar

You can also name this bar « hex bar ». This bar has a hexagonal shape and allows you to be in the middle to lift weights with a neutral grip. This bar allows you to do deadlift and shrugs but it’s not an indispensable bar. Olympic bar is indispensable.

Safety squat bar, Cambered bars, Apollon’s axe, Strongman logs (and others)

safety squat bar cambered bars strongman logs

Theses bars aren’t necessary but it doesn’t mean that it’s useless to use them from time to time. If the gym specialized for Powerlifting, you’ll find these bars.

Share this article if you think it can help someone you know. Thank you.

-Steph

P.S. To read Part 2, click here.