Pacillo's Fitness Gear

Pacillo Fitness Gear Logo
Call Us Today! 800-223-5526
Categories
Equipment Fitness Training Home Gym Equipment

Dumbbells VS Barbells: Which Helps in Muscle Gain?

The physique of every individual depends mainly on genetic factors. A person who has a lean physique will find it tough to gain weight. Similarly, a person with a plump figure will have to work hard to tone down and lose weight. The good news is that the human body can adapt accordingly and change within a limit. Increasing the food intake and undergoing a weight-training program helps in both scenarios.

Is Gaining Muscle Mass Healthy?

For a good fitness program, it is important that a mixture of strength training, cardiovascular training, and proper diet are included. Everything needs to be balanced according to the goals of an individual to help lose weight and gain muscle mass. Several health benefits come with muscle gain training including the increase of bone density. Bone density tends to decrease with age, which often leads to arthritis.

Photo Credit by Joseph Wayne Buchanan

Other benefits include the strengthening of muscles and connective tissues. According to CDC, exercises that promote muscle building have a direct impact on improving balance and blood sugar levels. Studies have also shown improvements in mental health and sleep cycles. When you lose weight, a quarter of all bodyweight loss comes from the muscle that can result in a slower metabolism. Strength training is compensation for that loss and helps in gaining mass.

Can I Gain Muscle with a Home Workout?

A common conception of gaining muscles is lifting weights at the gym. However, it is possible to do just that at home with bodyweight exercises. Although the exercises will not be as easy as adding weight bars to the barbells, the results will be similar.

Simple rules like increasing reps, performing variations, decreasing rest times, and holding longer under tension time can get you the results faster. All bodyweight exercises include movements where you only use the weight of your body.

Are Dumbbells Good for Muscle Gain?

 

Photo Credit by RODNAE Productions

Training with dumbbells is a valuable addition to your muscle gain journey. Additionally, it can also help in increasing coordination, improving imbalances, and gaining strength. To start with, dumbbell exercises simply determine your workout split followed by the main dumbbell movements. After that, add accessory work to gain muscle mass. Finally, create your workout duration with the right kind of sets, reps, and exercises.

How Do Barbells Aid In Muscle Gain?

 

Photo Credit by Victor Freitas

Barbells are the go-to exercise equipment for all muscle gain-training programs. Highly recommended at gyms by professional trainers, barbells are ideal for all targeted workouts. Barbells lifting helps in gaining muscles on the shoulders, arms, and torso. Additionally, several exercises also target the lower body like the thighs and hips. For any first-timer, it is important to take the advice of a professional trainer to avoid potential injury.

Which is a Better Choice: Dumbbells or Barbells?

Photo Credit by Ruslan Khmelevsky

Dumbbells are a better choice for home exercises as they do not take up much space and are easy to store. On the other hand, if you are looking to gain muscles faster and professionally, barbells are the choice of equipment.

While both dumbbells and barbells aid in gaining muscle mass, both are used for different workout goals and aims. The best course of action is to pay heed to your trainer before settling on a workout regime and equipment. 

References

  1.       Barbara Russi Sarnataro. The Basics: Build Muscle for Better Health, Jump Start, Web MD. July 2006. URL: https://www.webmd.com/fitness-exercise/features/build-muscle-better-health
  2.       Emily Trinh. Can Bodyweight Exercises Be Done Everyday? FitBod. URL: https://fitbod.me/blog/can-bodyweight-exercises-be-done-every-day/
  3.       Sateia, Micheal J, Buysse, Daniel. Insomnia: Diagnosis and Treatment. Informa Healthcare. 2010. ISBN 9781420080797.
Categories
Fitness Training

The 30-Day Strength Training Routine- No Equipment Required

Are you panicking about your unhealthy habits? Or you may worry about how to get back on your fitness track after vacation? Well, one month is all you need. A well-structured 30-day workout regime will not only help you switch to a healthier routine but will significantly elevate your body goals.

Following is a 30-day strength training regime for you to follow:

Week 1

Day 1- Upper Body

Day 2- Lower Body

Day 3- Core

Day 4- Cardio

Day 5- Upper Body and Lower Body

Day 6- Cardio and Core

Day 7- Rest

Week 2

Day 8- Cardio and Core

Day 9- Lower Body

Day 10- Upper Body

Day 11- Rest

Day 12- Cardio and Core

Day 13- Upper Body and Lower Body

Day 14- Rest

Week 3

Day 15- Core

Day 16- Rest

Day 17- Upper Body, Lower Body, and Core

Day 18- Cardio

Day 19- Core and Upper Body

Day 20- Lower Body

Day 21- Rest

Week 4

Day 22- Upper Body

Day 23- Core and Lower Body

Day 24- Cardio

Day 25- Rest

Day 26- Upper Body and Lower Body

Day 27- Core and Cardio

Day 28- Rest

Week 5

Day 29- Upper Body

Day 30- Lower Body

Fitness, sport, exercising lifestyle – Fit woman doing triceps dips at gym. Exercises with own body weight..

Upper body exercises

  1. Tricep Dips- Sit down on the floor with hands down and fingers facing your body. Press down your palms and come up on your feet with knees in the air, directly above your ankles. Bend your elbow and lower down the hips. Then, touch the floor and straighten your arms. Perform ten reps.
  2. Push-ups- Get into a plank position while engaging your core. Then, bend your elbows outwards on the sides. Lower your chest and then lift it to the plank position. Perform ten reps.
  3. Plank-ups- Start with a plank position with your knees touching the floor. Lower down your forearms. Press down the right palm, followed by the left one, to get back into the plank position. Repeat 5 times with your left hand and right hand simultaneously.

Lower body exercises

  1. Squats- Stand with your feet shoulder-width apart. Engage your core and bend your knees as if sitting on a chair. Press down on your heels and stand back to the starting position. Repeat it ten times.
  2. Back lunge and fit- Start with your legs hip-width apart. Place your left foot at the back and lower into a lunge. Lift your left leg while pressing down through the right foot. Repeat this ten times.
  3. Calf Raises- Stand upright with your back straight and bend your knees slightly. Then, stand on your tiptoes and then get back to the starting position. Perform ten reps.

A few more exercises are side lunge, curtsy lunge, and wide-leg open-toe squats.

Flexible young woman making cobra pose on yoga mat, exercising in studio with panoramic windows, side view, copy space

Core exercises

  1. Superman- Lie down on your stomach and extend out your arms in front of you. Slowly, raise your arms, legs, and chest off the ground and hold the position for 1-2 seconds. Then, get back to the starting position. Perform ten reps.
  2. Cobra- Lie down on your stomach and rest your hands next to the chest. Engage your abs, and using your hands, get into the cobra posture. Perform ten reps.
  3. Ab Curl Hollow Hold- Lie down on your back, with knees bent in towards the chest. Then, press your legs out. Perform ten reps.

Some more exercises are the side-lying inner thigh and side-lying outer hip.

About the business

Follow the routine mentioned above and witness some fantastic results. Further, if you are looking for a reputed gym and fitness equipment dealer is the right choice. We are known for our professionalism and offer a wide range of products. For more information about us, contact us at 800-223-5526, connect through e-mail at sales@pacillo.com or fill the contact form.

Categories
Fitness Training

The Benefits of Resistance Training

What are the Benefits of Resistance Training?

Resistance exercises are a great way to build and strengthen muscles. It became quite conventional in the 1990s. The American College of Sports Medicine even included resistance training as an official recommendation for all Americans starting in 1998. Moreover, resistance training has a lot to offer that is hard to overlook.

Photo Credit by Anna Shvets

What Is Resistance Training?

Exercise that influences the muscles to contract against an external resistance to increase strength is resistance training. The objective of resistance training is to increase endurance, tone, mass and strength.

Resistance applied from an external source can be rubber tube exercise, dumbbells, bricks or one’s body weight. Any object that would cause the muscles to contract is useful for effective resistance training. There are three most common styles of resistance exercises. These are:

  1. Powerlifting – a combination of squats, deadlift and bench press.
  2. Olympic lifting – lifting weight over the head like the athletes in the Olympics.
  3. Weight lifting – lifting of heavyweights that are commonly fewer than six reps. 

Lifting weights in the gym to get bigger and toned muscles is resistance training. People often associate the term ‘strength training’ with resistance training but this has a technical flaw. In truth, strength training is simply resistance exercises to build strength in the muscles.

How does Resistance Training Help in Losing Weight?

Effective resistance training exercises combine intensity, volume and progression. Every new session will make the individual feel challenged and every set and weight is gradually increased. Typically, for fat loss, each resistance exercise should have a maximum repetition method. Nevertheless, trainers recommend three to four sets thrice a week for every muscle group.

As a result, regular and effective resistance training, excess fats are lost because of after-burn after exercises. Additionally, the muscle size increases, which utilizes calories. Moreover, if an individual incorporates a healthy diet, the body fat loss will speed up. There are other health benefits involved with resistance training.

Photo Credit by Ketut Subiyanto

What should be Avoided when Resistance Training?

All types of training needs the supervision of a professional trainer. Do not start any resistance training exercise before a warm-up session. Additionally, avoid using equipment that may be faulty as it can cause injury instead of giving benefits. Picking up the heaviest weight or going the distance with exercises can backfire, therefore, always start slow.

Which Equipment is Ideal for Resistance Training?

As a beginner, an individual can use some basic equipment. Consider BodyCraft HFT Functional Trainer that comes with a multi-grip chin-up bar. Additionally, this provides a greater sense of motion with the 2:1 cable ratio. This one is great for beginners since it comes with a protective rear stack guard.

Photo Credit by Monstera

What is the Best Way to Start at Home?

These few simple steps are good enough for anyone to start with resistance training at home. Some of the best ways are:

  1. Always warm-up.
  2. Start by lifting lighter weights.
  3. Give 60 seconds of rest in between sets.
  4. Keep a 45 minutes limit to every workout.
  5. Use a foam roller to relax your muscles after every workout.
  6. Include rest days in between workouts; two to three days are good for beginners.

Have fun gaining strength!

References

  1. ‘7 Tips for a safe and successful strength-training program’. Harvard Health Publishing. Harvard Health. 16-03-2018.
  2. ‘Dynamic vs. Static Stretching Warm Up: The Effects on Power and Agility Performance’. The Journal of Strength and Conditioning Research. McMillian, Danny J.; Moore, Josef H.; Halter, Brian S.; Taylor, Dean C. 2006.
Select the fields to be shown. Others will be hidden. Drag and drop to rearrange the order.
  • Image
  • SKU
  • Rating
  • Price
  • Stock
  • Availability
  • Add to cart
  • Description
  • Content
  • Weight
  • Dimensions
  • Additional information
  • Attributes
  • Custom attributes
  • Custom fields
Click outside to hide the compare bar
Compare
Compare ×
Let's Compare! Continue shopping