Post | Gaetano Di Macco

The most effective tools for increasing muscle mass and strength are the barbell, dumbbells, strength machines and pulleys. These tools are certainly the pillars in bodybuilding, without detracting from the kettlebell, medicine ball and elastics for example, which today are indispensable for achieving important goals such as improving physical well-being, and often used during core strengthening workouts. and therefore to prevent any accidents.

THE BALANCER

IThe barbell is certainly ideal to use it during periods dedicated to the development of maximum strength, in fact thanks to the high loads it can support it is the most suitable during exercises such as squats, deadlifts and flat bench presses, with the aim of improving strength in exponentially, but equally valid during exercises involving low loads. In fact, due to its extreme variability it can be used for strength training in all its forms (maximum, resistant, explosive).

Compared to dumbbells, it is able to ensure greater stability of movement, but over time it has been seen that in some subjects too much use of the barbell, especially when performing exercises that are more stressful for the joints, can become the cause of various problems.

During the movements performed with the barbell, the joints are forced to follow the trajectory imposed by the tool, and in subjects who have a different joint conformation from the norm over time they may experience greater joint wear. For this reason, alternating the barbell with other tools becomes essential, not only to avoid greater wear but also to perform movements that can hardly be replicated with the barbell, giving the possibility to stimulate other bundles of the affected muscle.

THE HANDLEBARS

The dumbbells compared to the barbell, as mentioned previously, are less stable but in many situations, such as injuries or joint inflammation, they are taken into consideration precisely for the greater freedom of movement they possess. Obviously the loads will be significantly lower and the execution will have to be optimal, but by increasing the repetitions and paying attention to some precautions, the performance of the exercises can be safer, thus being able to adequately stimulate the various muscle groups. Many people who train only with dumbbells are able to obtain enormous hypertrophic benefits, but the more the load becomes considerable, the more attention must be paid to the executive technique of the exercise.

ISOTONIC MACHINES

Mainly used by beginners for their greater stability, strength machines compared to the barbell and dumbbells allow a continuous contraction of the muscle throughout the entire range of motion. Obviously, the tool in question requires a guided movement, and it is therefore not recommended to perform the exercises with large loads. Furthermore, not all subjects can use the machines at their best; those with long limbs or very tall people may experience discomfort while performing some exercises on the machines. Generally, the machines are designed for normal subjects, which is why many experts in the sector recommend limiting the frequency and prefer bodyweight exercises using dumbbells and barbells. The use of isotonic machines should be aimed at hypotonic subjects who need an increase in strength, or possibly during the performance of some intensity techniques such as giant series or double series; in this case, the use of the machine can be effective in stimulating the different muscle groups more and carrying out a more intense workout, as long as the subject does not present any discomfort during the execution. Isotonic machines are not recommended for those who have postural problems and have compression of the vertebral discs, calcification etc. As previously mentioned, the trajectory imposed by the tool can cause postural alterations which over time can aggravate the general picture of the subject.

PULLEY OR CABLES

The pulley exercises should always be performed towards the end of the muscle group we are training. Taking as an example a workout for the biceps, after having done a curl with dumbbells and a concentrated curl, using the cables at the end allows you to complete the muscle training, thanks to a greater concentration that the tool is able to exert on the muscle we are training.

Furthermore, prefer low loads and high repetitions, especially because towards the end the muscles are more tired and also the nervous system is less lucid, by loading excessively you risk performing the exercise with a wrong technique, and the main risk is to meet to possible injuries. Many athletes in the field of bodybuilding use cable exercises in the beginning, for those muscles that are reluctant to grow.