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81-685: BUR manufactured a limited selection of weight training products that further narrowed over time until, by the early 1950s, it consisted of a single barbell/dumbbell set and the component parts. BUR Barbell produced plates for sale under its own name as well as for companies such as the Jackson International Barbell Company (sold as the Jackson "Economy" standard plates), the Dan Lurie Barbell Company, and Ace Barbell. The President and founder of

162-572: A paint pen or other permanent marker ) with the true weight. Calibrated plates are available from high-end manufacturers; many advertise these plates as being accurate to within 10 grams (0.02 lb) of marked weight, which is the tolerance mandated by the International Weightlifting Federation for plates used in competition. Olympic plates may come in the form of bumper plates, which are made of resilient rubber. These are used for Olympic weightlifting ,

243-467: A 3-acre property on Orient Way in Lyndhurst, New Jersey. The headquarters and production facility were built from the ground up and included a foundry, machine , pattern shop , and onsite railroad siding . This layout allowed for a great degree of control over the manufacturing and distribution process and for reaping the cost savings that could be achieved through vertical integration. Scrap metal

324-575: A 4-1/2’ knurled pipe bar, dumbbells with fixed collars, and 110 pounds of weight plates. BUR-140 – The "BUR-140" is arguably the best known BUR product. It replaced the BUR-130. Unlike previous BUR sets, the BUR-140 came with a 38-inch chrome-plated and knurled revolving barbell sleeve. This sleeve increased the grip diameter of the 5-foot (1.5 m) steel bar from 1" to 1-1/8". The set's dumbbells also included removable revolving sleeves. Finally,

405-444: A brief period during the 1950s, BUR also offered a 10-pound hollow bar with welded on end-caps. BUR-BEL vs. BUR From 1931 until the early 1950s, the "BUR-BEL" trade-name was stamped on BUR Barbell plates. In the early years, the name was stamped on all plates. By 1940, it was only found on certain "Deluxe" sets. Even without the name stamp, BUR-BEL era plates can be distinguished from other BUR plates by differences in design and

486-411: A category of movements that involve lifting a barbell high overhead, then letting it fall. Their design permits a loaded barbell to be dropped (and to bounce) after a lift, with negligible damage to the floor, plates, and bar. Unlike most iron plates, where heavier plates have larger diameters, bumper plates are all the same diameter, instead varying in thickness and construction. This helps to distribute

567-467: A center hole diameter of 1-1/4" and were designed to fit a 1-1/16" bar. Sometime in the 1950s, the bar diameter was reduced to 1" and the plates were drilled with a 1-1/16" hole. During its 38 years of operation, BUR Barbell offered the following products: Barbell Sets 85, 105, 175, 185, 275, and 285 Pound BUR-BEL Sets – These were offered in both "Standard" (unmarked) and "Deluxe" (BUR-BEL) versions. BUR Quick Change Set - The "BUR Quick Change"

648-532: A center hole of approximately 25 mm (one inch), and "Olympic" plates, meant to fit on the 50 mm (two inches) sleeves of Olympic barbells . Standard plates are usually paired with adjustable dumbbells and Olympic plates with full-size barbells, although standard barbells and Olympic dumbbells exist. Weight plates may incorporate holes for ease of carrying (called "grip plates") or be solid discs (especially those used for competition). Non-competition plates often have variable diameters and widths, such as on

729-462: A certain load for some number of repetitions, rests, and repeats this for some number of sets, and the volume is the product of these numbers. For non-weightlifting exercises, the load may be replaced with intensity , the amount of work required to achieve the activity. Training volume is one of the most critical variables in the effectiveness of strength training. There is a positive relationship between volume and hypertrophy. The load or intensity

810-489: A day did not additionally increase fat–free mass (FFM), muscle size, or strength, with the caveat that "Increasing age reduces… the efficacy of protein supplementation during RET." It is not known how much carbohydrate is necessary to maximize muscle hypertrophy. Strength adaptations may not be hindered by a low-carbohydrate diet . A light, balanced meal prior to the workout (usually one to two hours beforehand) ensures that adequate energy and amino acids are available for

891-405: A function similar to an aerobic exercise, but this is not the same as saying that a weight training set is itself an aerobic process. Strength training is typically associated with the production of lactate, which is a limiting factor of exercise performance. Regular endurance exercise leads to adaptations in skeletal muscle which can prevent lactate levels from rising during strength training. This

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972-533: A healthy weight. Improper form can lead to strains and fractures. Weight trainers often spend time warming up before starting a workout, a practice strongly recommended by the National Strength and Conditioning Association (NSCA). A warm-up may include cardiovascular activity such as light stationary biking (a "pulse raiser"), flexibility and joint mobility exercises, static and/or dynamic stretching, "passive warm up" such as applying heat pads or taking

1053-417: A hot shower, and workout-specific warm up, such as rehearsal of the intended exercise with no weights or light weights. The intended purpose of warming up is to enhance exercise effectiveness and reduce the risk of injury. Evidence is limited regarding whether warming up reduces injuries during strength training. As of 2015, no articles existed on the effects of warm up for upper body injury prevention. For

1134-443: A lack of oxygen, passing out, and increased blood pressure . The general procedure of this method is to inhale when lowering the weight (the eccentric portion) and exhale when lifting the weight (the concentric portion). However, the reverse, inhaling when lifting and exhaling when lowering, may also be recommended. There is little difference between the two techniques in terms of their influence on heart rate and blood pressure. On

1215-491: A larger center hole diameter (1-1/4" vs. 1-1/16"). In the 1950s, the name "BUR" replaced "BUR-BEL" on all plates. "BUR" was usually stamped on the front of every plate intended for sale with BUR sets. Plates cast for other barbell companies did not have this marking. In addition, plates manufactured for ACE Barbell had the name "ACE" stamped where the name "BUR" would normally be; these plates were identical in all other respects. BUR Barbell collars were also stamped "BUR". In

1296-539: A meta-analysis study that investigated the effects of creatine supplementation on repeated sprint ability, it was discovered that creatine increased body mass and mean power output. The creatine-induced increase in body mass was a result of fluid retention. The increase in mean power output was attributed to creatine's ability to counteract the lack of intramuscular phosphocreatine . Creatine does not have an effect on fatigue or maximum power output. As with other sports, weight trainers should avoid dehydration throughout

1377-418: A moderate or slower tempo of movement for novice- and intermediate-trained individuals, but a combination of slow, moderate, and fast tempos for advanced training. Intentionally slowing down the movement tempo of each repetition can increase muscle activation for a given number of repetitions. However, the maximum number of repetitions and the maximum possible load for a given number of repetitions decreases as

1458-411: A muscle group three times per week is superior to a twice-per-week protocol remains to be determined. The rest period is defined as the time dedicated to recovery between sets and exercises. Exercise causes metabolic stress, such as the buildup of lactic acid and the depletion of adenosine triphosphate and phosphocreatine. Resting 3–5 minutes between sets allows for significantly greater repetitions in

1539-553: A significantly lower training volume than a traditional exercise format with rests. However, agonist–antagonist supersets result in a significantly higher training volume when compared to a traditional exercise format. Similarly, holding training volume constant but performing upper–lower body supersets and tri-sets reduce elapsed time but increased perceived exertion rate. These results suggest that specific exercise orders may allow more intense, more time-efficient workouts with results similar to longer workouts. Periodization refers to

1620-459: A slower 3/0/3/0 tempo and 80-90% 1RM loads with a faster 1/1/1/0 tempo. It may be beneficial for both hypertrophy and strength to use fast, short concentric phases and slower, longer eccentric phases. Research has not yet isolated the effects of concentric and eccentric durations, or tested a wide variety of exercises and populations. In general, more weekly training sessions lead to higher increases in physical strength. However, when training volume

1701-461: A small contribution. Weight training is commonly perceived as anaerobic exercise, because one of the more common goals is to increase strength by lifting heavy weights. Other goals such as rehabilitation, weight loss, body shaping, and bodybuilding often use lower weights, adding aerobic character to the exercise. Except in the extremes, a muscle will fire fibres of both the aerobic or anaerobic types on any given exercise, in varying ratio depending on

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1782-473: A static stretching protocol. Static stretching, performed either before or after exercise, also does not reduce muscle soreness in healthy adults. In weight training, as with most forms of exercise, there is a tendency for the breathing pattern to deepen. This helps to meet increased oxygen requirements. One approach to breathing during weight training consists of avoiding holding one's breath and breathing shallowly. The benefits of this include protecting against

1863-498: A training set. If the desired muscle group is not challenged sufficiently, the threshold of overload is never reached and the muscle does not gain in strength. At a particularly advanced level, however, "cheating" can be used to break through strength plateaus and encourage neurological and muscular adaptation. Maintaining proper form is one of the many steps in order to perfectly perform a certain technique. Correct form in weight training improves strength, muscle tone, and maintaining

1944-564: A typical exercise session, to determine how much fluid is lost during the workout. The greatest source of fluid loss during exercise is through perspiration, but as long as fluid intake is roughly equivalent to the rate of perspiration, hydration levels will be maintained. Under most circumstances, sports drinks do not offer a physiological benefit over water during weight training. Insufficient hydration may cause lethargy, soreness or muscle cramps . The urine of well-hydrated persons should be nearly colorless, while an intense yellow color

2025-421: A welded on sleeve. The final BUR dumbbell design consisted of a standard 12-inch bar with a removable chrome-plated flanged sleeve and two standard collars. Multifunctional Exercise Stand This product, introduced in the mid-1950s, was an exercise stand that could be used as a Squat Rack, Prone Bench, Abdominal Board, Leg Raise, Dip Station, etc. Kettlebell Handles Kettlebell handles were offered with

2106-438: Is a key factor to optimise recovery. Consistent exercise can actually strengthen bones and prevent them from getting frail with age. Weight plate A weight plate is a flat, heavy object, usually made of cast iron , that is used in combination with barbells or dumbbells to produce a bar with a desired total weight for the purpose of physical exercise . Two general categories exist: "standard" plates, which have

2187-525: Is also sometimes called linear periodization, but this designation is considered a misnomer. Sequential or block periodization concentrates training into periods ("blocks"). For example, for athletes, performance can be optimized for specific events based on the competition schedule. An annual training plan may be divided hierarchically into several levels, from training phases down to individual sessions. Traditional periodization can be viewed as repeating one weekly block over and over. Block periodization has

2268-529: Is mediated via activation of PGC-1alpha which alter the LDH (lactate dehydrogenase) isoenzyme complex composition and decreases the activity of the lactate generating enzyme LDHA, while increasing the activity of the lactate metabolizing enzyme LDHB. Supplementation of protein in the diet of healthy adults increases the size and strength of muscles during prolonged resistance exercise training (RET); protein intakes of greater than 1.62 grams per kilogram of body weight

2349-836: Is normally a sign of insufficient hydration. The effects of strength training include greater muscular strength, improved muscle tone and appearance, increased endurance, cardiovascular health, and enhanced bone density. Strength training also provides functional benefits. Stronger muscles improve posture , provide better support for joints , and reduce the risk of injury from everyday activities. Progressive resistance training may improve function, quality of life and reduce pain in people at risk of fracture, with rare adverse effects. Weight-bearing exercise also helps to prevent osteoporosis and to improve bone strength in those with osteoporosis. For many people in rehabilitation or with an acquired disability , such as following stroke or orthopaedic surgery, strength training for weak muscles

2430-425: Is not harmful. The speed or pace at which each repetition is performed is also an important factor in strength and muscle gain. The emerging format for expressing this is as a 4-number tempo code such as 3/1/4/2, meaning an eccentric phase lasting 3 seconds, a pause of 1 second, a concentric phase of 4 seconds, and another pause of 2 seconds. The letter X in a tempo code represents a voluntary explosive action whereby

2511-492: Is not uncommon, with plates from some manufacturers frequently being 10% or more over or under (a 45-pound plate can weigh as little as 40 pounds, or as much as 50). Tom Lincir, founder of the Ivanko Barbell Company, has encountered 45-pound (20.4 kg) plates weighing as little as 38 pounds (17.2 kg), or as much as 59 pounds (26.8 kg). Plates can be weighed, and the equipment marked (using

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2592-444: Is often normalized as the percentage of an individual's one-repetition maximum (1RM). Due to muscle failure, the intensity limits the maximum number of repetitions that can be carried out in one set, and is correlated with the repetition ranges chosen. Depending on the goal, different loads and repetition amounts may be appropriate: Training to muscle failure is not necessary for increasing muscle strength and muscle mass, but it also

2673-463: Is sufficient to maximize strength gain, compared to shorter intervals 20s-60s and longer intervals of 5 minutes. Intervals of greater than 5 minutes have not been studied. Starting at 2 minutes and progressively decreasing the rest interval over the course of a few weeks to 30s can produce similar strength gains to a constant 2 minutes. Regarding older individuals, a 1 minute rest is sufficient in females. The largest increases in strength happen for

2754-465: Is targeted, the focus will be on specific muscle groups used in that sport. Various exercises may target improvements in strength, speed, agility, or endurance. For other populations such as older individuals, there is little information to guide exercise selection, but exercises can be selected on the basis of specific functional capabilities as well as the safety and efficiency of the exercises. For strength and power training in able-bodied individuals,

2835-450: Is to allow novice lifters to practice Olympic lifts at lighter weights that can put too much lateral stress on single pairs of rubber plates, damaging them. Standard (25 mm hole) "vinyl" plates are often sold paired with dumbbells or barbells as a low-cost option for casual strength training. These plates are made of cement or sand coated with a polyvinyl chloride sheath. The cement tends to break down over time and leak out of holes in

2916-441: The lactate threshold ; improve joint and cardiac function; and reduce the risk of injury in athletes and the elderly. For many sports and physical activities, strength training is central or is used as part of their training regimen. Strength training follows the fundamental principle that involves repeatedly overloading a muscle group. This is typically done by contracting the muscles against heavy resistance and then returning to

2997-422: The range of motion and eccentric overload . Some bodyweight exercises do not require any equipment, and others may be performed with equipment such as suspension trainers or pull-up bars . Strength training exercise is primarily anaerobic . Even while training at a lower intensity (training loads of ~20-RM), anaerobic glycolysis is still the major source of power, although aerobic metabolism makes

3078-484: The 1950s and 1960s and advertised as the "finest ever manufactured". 185 Pound Set – This "Deluxe" set was sold during the 1930s and 1940s under the BUR-BEL brand and included 155 pounds of plates, a standard bar, dumbbell handles with collars, and – unlike later sets – kettlebell handles and iron boots. BUR-130 – Sometime in the early-1950s, the "BUR-130" became the only barbell set offered. It set consisted of

3159-595: The BUR 185 pound set. Eventually, they were discontinued. Later BUR advertising branded kettlebell handles as "gadgets" with "practically no value". Iron Boots During the 1930s and 1940s, the BUR Barbell Company sold iron boots under the trade name "BUR Foot-Weight". Unlike traditional iron boots, the BUR Foot-Weight design called for weights to be attached to the bottom of the boot rather than to

3240-649: The BUR Barbell Company was David "Dave" Collins Hall. His wife, Kathryn Hall, was Corporate Secretary and Office Manager of the Lyndhurst facility. David C. Hall taught both math and science in Palm Harbor, Florida, and was a high school principal for several years. It was during this time that he laid the groundwork for what was to eventually become the BUR Barbell Company of Bradenton, Florida. BUR Barbell Company officially began operations in 1928. The first three years of operation were spent in planning and product design . Product manufacturing started in 1931. From

3321-452: The BUR bars or collars to distinguish these from the bars or collars of other manufacturers. Bar lengths ranged from 4’ to 6’. In the 1950s, with the introduction of the BUR-140, BUR began selling a bar with a 1" diameter and a removable 38" chrome plated sleeve that allowed for bar rotation during lifts. BUR oversized inner collars were included with the new bar. These collars were stamped "BUR BARBELL Co LYNDHURST NEW JERSEY". Finally, for

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3402-401: The BUR-140 came with BUR's own oversized inner collars; these collars were machined to allow the bar sleeve to rotate freely while simultaneously eliminating the gaps between sleeve and collars that were common at the time. According to BUR brochures, the new bar could support a maximum weight of 400-pounds. The BUR-140 sold for $ 16.80 in the early 1950s (about $ 140 in 2010 adjusted dollars) and

3483-456: The NCSA recommends emphasizing integrated or compound movements (multi-joint exercises), such as with free weights, over exercises isolating a muscle (single-joint exercises), such as with machines. This is due to the fact that only the compound movements improve gross motor coordination and proprioceptive stabilizing mechanisms. However, single-joint exercises can result in greater muscle growth in

3564-519: The War, and resuming in early 1946, Bur Barbell began advertising in Popular Science magazine and Popular Mechanics magazine. This practice continued until 1964. Weight training Strength training , also known as weight training or resistance training , involves the performance of physical exercises that are designed to improve physical strength . It is often associated with

3645-430: The actual velocity and duration is not controlled and may be involuntarily extended as fatigue manifests, while the letter V implies volitional freedom "at your own pace". A phase's tempo may also be measured as the average movement velocity. Less precise but commonly used characterizations of tempo include the total time for the repetition or a qualitative characterization such as fast, moderate, or slow. The ACSM recommends

3726-1127: The adjustable dumbbells pictured right, with heavier plates generally being larger in diameter, thickness, or both. Weight plates are typically round, although 12-sided and other polygonal varieties exist. Most plates are coated with enamel paint or hammertone to resist corrosion; more expensive varieties may be coated with chrome , rubber, or plastic. Plates are available in a range of weights. Common Olympic plate (50 mm center hole) denominations are in 1.25, 2.5, 5, 10, 15, 20, and 25 kg sizes, or 2.5, 5, 10, 25, 35, and 45 lbs, with 0.25, 0.5, and 50 kg, or 1.25 and 100 lb discs less commonly seen. Standard plates (25mm center hole) are commonly available in 1.25, 2.5, 5, 10, 15, and 20 kg, or 2.5, 5, 10, 25, 35 and 50 lb where pound denominated plates are used. Less commonly seen are plates of 0.5, 7.5, and 25 kg, or 1.25, 7.5, 12.5, 20, and 100 lbs. Bumper plates are commonly available in 5, 10, 15, 20, and 25 kg, or 10, 15, 25, 35, 45, and 55 lb in pound-denominated sets. Low-cost plates can vary widely from their marked weight. A 2% or 3% variation

3807-491: The advantage of focusing on specific motor abilities and muscle groups. Because only a few abilities are worked on at a time, the effects of fatigue are minimized. With careful goal selection and ordering, there may be synergistic effects. A traditional block consists of high-volume, low-intensity exercises, transitioning to low-volume, high-intensity exercises. However, to maximize progress to specific goals, individual programs may require different manipulations, such as decreasing

3888-424: The age of 58. At the time, there was some industry speculation that the BUR Barbell Company would continue to operate under the management of other family members. However, there is no evidence that this ever came to pass. The BUR Lyndhurst facility was shuttered between 1966 and 1967. The 3-acre property went unoccupied for several years until, in the 1970s, it was sold to a non-manufacturing concern. At that time,

3969-645: The anabolic window is not particularly narrow and protein can also be consumed before or hours after the exercise with similar effects. Glucose (or another simple sugar) is often consumed as well since this quickly replenishes any glycogen lost during the exercise period. If consuming recovery drink after a workout, to maximize muscle protein anabolism, it is suggested that the recovery drink contain glucose (dextrose), protein (usually whey ) hydrolysate containing mainly dipeptides and tripeptides, and leucine . Some weight trainers also take ergogenic aids such as creatine or anabolic steroids to aid muscle growth. In

4050-528: The anaerobic muscle fibre uses its fuel faster than the blood and intracellular restorative cycles can resupply it, the maximum number of repetitions is limited. In the aerobic regime, the blood and intracellular processes can maintain a supply of fuel and oxygen, and continual repetition of the motion will not cause the muscle to fail. Circuit weight training is a form of exercise that uses a number of weight training exercise sets separated by short intervals. The cardiovascular effort to recover from each set serves

4131-442: The barbell factory was torn down. BUR Barbell produced a limited line of free-weight products. This approach kept manufacturing simple and efficient and allowed for the production of a quality product at a lower price than many competitors could achieve. With the exception of the "BUR Quick Change" set, standard plate sizing was the norm. BUR did not manufacture Olympic bars or Olympic-sized plates. The original BUR-BEL plates had

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4212-579: The beginning, all BUR branded products were produced in the company's own foundries . From 1931 until 1941, BUR produced various free weight products at its Bradenton facility. These products could be purchased via mail order for shipment throughout the United States. Sometime during this period, additional foundries were established in Alabama and – reportedly – in other southern states as well. Barbell production appears to have stopped during

4293-418: The early 1960s, the name "BUR" was removed from the plate design. The new plates included only the poundage. This allowed for greater manufacturing standardization and helped keep costs (and prices) down. The name "BUR" continued to be stamped on the barbell collars until all production ended. The BUR Numbering System Another factor that distinguished BUR Barbell plates from those of other manufacturers

4374-421: The exercises in the beginning of a session. Supersets are defined as a pair of different exercise sets performed without rest, followed by a normal rest period. Common superset configurations are two exercises for the same muscle group, agonist-antagonist muscles, or alternating upper and lower body muscle groups. Exercises for the same muscle group (flat bench press followed by the incline bench press) result in

4455-982: The force of the dropped barbell across all the plates more evenly, reducing damage to the equipment. Lower-end bumper plates are generally made of solid rubber with a steel or brass hub. Competition-grade bumper plates are more compact, with a layer of rubber surrounding a steel core. Bumper plates used in competition have a diameter mandated by the International Weightlifting Federation of 450 millimetres (17.72 in) ±1 millimetre (0.04 in), with lighter plates being narrower than heavier plates. The lightest bumper plates available are generally 5 kilograms (11 lb), or 10 pounds (4.5 kg) in pound-denominated sets. Plates lighter than this are generally smaller in diameter and are known as "change plates" when paired with bumper plates. As an alternative to rubber plates, "technique plates", made of plastic, are available. Technique plates are more expensive than rubber, but hold up better to repeated drops. Their primary purpose

4536-510: The increased thickness also meant that fewer plates could fit on any given bar. BUR plates were offered only in American pounds; the metric system was never used for any BUR branded product. Bars and Collars From the early 1930s until the early 1950s, BUR sold a standard 1-1/16" bar. Collars were attached separately. Most, if not all, of these bars were knurled in 3 places. None had a separate revolving sleeve. There were no markings on

4617-417: The intense bout of exercise. The type of nutrients consumed affects the response of the body, and nutrient timing whereby protein and carbohydrates are consumed prior to and after workout has a beneficial impact on muscle growth. Water is consumed throughout the course of the workout to prevent poor performance due to dehydration . A protein shake is often consumed immediately following the workout. However,

4698-551: The intensity and increasing volume. Undulating periodization is an extension of block periodization to frequent changes in volume and intensity, usually daily or weekly. Because of the rapid changes, it is theorized that there will be more stress on the neuromuscular system and better training effects. Undulating periodization yields better strength improvements on 1RM than non-periodized training. For hypertrophy, it appears that daily undulating periodization has similar effect to more traditional models. A training split refers to how

4779-436: The lifter will have more strength and stamina since the blood has begun to flow to the muscle groups. Pulse raisers do not have any effect on either 1RM or submaximal training. Static stretching induces strength loss, and should therefore probably not be performed before strength training. Resistance training functions as an active form of flexibility training, with similar increases in range of motion when compared to performing

4860-529: The lifting of weights . It can also incorporate a variety of training techniques such as bodyweight exercises , isometrics , and plyometrics . Training works by progressively increasing the force output of the muscles and uses a variety of exercises and types of equipment . Strength training is primarily an anaerobic activity, although circuit training also is a form of aerobic exercise . Strength training can increase muscle , tendon , and ligament strength as well as bone density , metabolism , and

4941-428: The load on the intensity of the contraction. This is known as the energy system continuum. At higher loads, the muscle will recruit all muscle fibres possible, both anaerobic ("fast-twitch") and aerobic ("slow-twitch"), to generate the most force. However, at maximum load, the anaerobic processes contract so forcefully that the aerobic fibers are completely shut out, and all work is done by the anaerobic processes. Because

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5022-882: The lower limbs, several programs significantly reduce injuries in sports and military training, but no universal injury prevention program has emerged, and it is unclear if warm ups designed for these areas will also be applicable to strength training. Static stretching can increase the risk of injury due to its analgesic effect and cellular damage caused by it. The effects of warming up on exercise effectiveness are clearer. For 1RM trials, an exercise rehearsal has significant benefits. For submaximal strength training (3 sets of 80% of 1RM to failure), exercise rehearsal does not provide any benefits regarding fatigue or total repetitions for exercises such as bench press, squats, and arm curl, compared to no warm-up. Dynamic warm-ups (performed with greater than 20% of maximal effort) enhance strength and power in upper-body exercises. When properly warmed up

5103-557: The neurological aspects of strength, the ability of the brain to generate a rate of neuronal action potentials that will produce a muscular contraction that is close to the maximum of the muscle's potential. </ref> Strength training also requires the use of proper or ' good form ', performing the movements with the appropriate muscle group, and not transferring the weight to different body parts in order to move greater weight (called ' cheating '). An injury or an inability to reach training objectives might arise from poor form during

5184-514: The next set versus resting 1–2 minutes. For untrained individuals (no previous resistance training experience), the effect of resting on muscular strength development is small and other factors such as volitional fatigue and discomfort, cardiac stress, and the time available for training may be more important. Moderate rest intervals (60-160s) are better than short (20-40 s), but long rest intervals (3–4 minutes) have no significant difference from moderate. For trained individuals, rest of 3–5 minutes

5265-455: The organization of training into sequential phases and cyclical periods, and the change in training over time. The simplest strength training periodization involves keeping a fixed schedule of sets and reps (e.g. 2 sets of 12 reps of bicep curls every 2 days), and steadily increasing the intensity on a weekly basis. This is conceptually a parallel model, as several exercises are done each day and thus multiple muscles are developed simultaneously. It

5346-517: The other hand, for people working with extremely heavy loads (such as powerlifters ), breathing à la the Valsalva maneuver is often used. This involves deeply inhaling and then bracing down with the abdominal and lower back muscles as the air is held in during the entire rep. Air is then expelled once the rep is done, or after a number of reps is done. The Valsalva maneuver leads to an increase in intrathoracic and intra-abdominal pressure. This enhances

5427-411: The sheath, and the weights are less dense than iron so that fewer fit on a given bar. Weight machines commonly use specialized sets of plates (called "weight stacks"), consisting of a set of rectangular plates mounted on rails. The load is transmitted to the user of the machine via a cable and pulley arrangement. The weight used is selected by inserting a pin in the stack that causes each plate above

5508-483: The sides. Iron boots were included with both the BUR Quick Change Set and the BUR 185 Pound Set. The sale of iron boots was eventually discontinued. Weight Plates BUR sold standard weight plates via mail-order and factory direct in Lyndhurst. BUR plates were shorter and thicker than competitor's plates were. This gave BUR plates the advantage of being virtually "unbreakable". Unfortunately,

5589-411: The starting position. This process is repeated for several repetitions until the muscles reach the point of failure. The basic method of resistance training uses the principle of progressive overload , in which the muscles are overloaded by working against as high resistance as they are capable of. They respond by growing larger and stronger. Beginning strength-trainers are in the process of training

5670-509: The structural integrity of the torso—protecting against excessive spinal flexion or extension and providing a secure base to lift heavy weights effectively and securely. However, as the Valsalva maneuver increases blood pressure, lowers heart rate, and restricts breathing, it can be a dangerous method for those with hypertension or for those who faint easily. Training volume is commonly defined as sets × reps × load. That is, an individual moves

5751-744: The targeted muscles, and are more suitable for injury prevention and rehabilitation. Low variation in exercise selection or targeted muscle groups, combined with a high volume of training, is likely to lead to overtraining and training maladaptation. Many exercises such as the squat have several variations. Some studies have analyzed the differing muscle activation patterns, which can aid in exercise selection. Commonly used equipment for resistance training include free weights—including dumbbells , barbells , and kettlebells — weight machines , and resistance bands . Resistance can also be generated by inertia in flywheel training instead of by gravity from weights, facilitating variable resistance throughout

5832-474: The tempo is slowed. Some trainers calculate training volume using the time under tension (TUT), namely the time of each rep times the number of reps, rather than simply the number of reps. However, hypertrophy is similar for a fixed number of repetitions and each repetition's duration varying from 0.5 s - 8 s. There is however a marked decrease in hypertrophy for "very slow" durations greater than 10 s. There are similar hypertrophic effects for 50-60% 1RM loads with

5913-410: The trainee divides and schedules their training volume, or in other words which muscles are trained on a given day over a period of time (usually a week). Popular training splits include full body, upper/lower, push/pull/legs, and the "bro" split. Some training programs may alternate splits weekly. Exercise selection depends on the goals of the strength training program. If a specific sport or activity

5994-675: The war but was restarted shortly thereafter. For three years, during the Second World War, Mr. Hall served as an officer on the staff of Admiral Nimitz in the South Pacific . He was decorated in the Philippine Campaign . After the war ended, a decision was made to move the BUR Barbell Company headquarters from Florida to New Jersey . From 1946 until 1966, the Bur Barbell Company occupied

6075-472: The workout by drinking sufficient water. This is particularly true in hot environments, or for those older than 65. Some athletic trainers advise athletes to drink about 7 imperial fluid ounces (200 mL) every 15 minutes while exercising, and about 80 imperial fluid ounces (2.3 L) throughout the day. However, a much more accurate determination of how much fluid is necessary can be made by performing appropriate weight measurements before and after

6156-497: Was a barbell with slotted ends. Quick Change weights were U-shaped and slotted - not round - and had hooks attached to them. These hooks allowed for the quick and easy loading and unloading of weight plates . The BUR Quick Change was patented in 1930 and first offered for sale in 1938 for $ 60 ($ 930 in 2010 dollars). 95 Pound Set – A standard/deluxe set offered via mail-order. 100 Pound Set – A standard set offered via mail-order. 110 Pound Set – A standard set offered during

6237-536: Was discontinued in the 1960s. Publications From August 1939, until January 1940, the BUR Barbell Company published, "The Barbell." This was a four-page newsletter written and edited by Dave Hall and Mark Berry (who was listed as "Head Physical Trainer for the BUR Barbell Company" at the time). All other publications from the BUR Barbell Company came in the form of advertisements, articles in magazines produced by others, and letters to prospective customers. Advertising Starting around 1941, with time off for

6318-446: Was equalized, training frequency had no influence on muscular strength. In addition, greater frequency had no significant effect on single-joint exercises. There may be a fatigue recovery effect in which spreading the same amount of training over multiple days boosts gains, but this has to be confirmed by future study. For muscle growth, a training frequency of two sessions per week had greater effects than once per week. Whether training

6399-459: Was still being produced when the company closed in the 1960s. Custom Sets Although – in its advertising literature – BUR often stressed the advantages of purchasing one of its "feature" barbell sets, the company also sold customized sets upon customer request. Dumbbells Throughout its history, BUR offered several different dumbbell variations. The earliest BUR dumbbell was a simple bar with four removable collars. Later versions included

6480-422: Was the primary source material for the BUR foundry. Eyewitnesses report that, at any given time, there were large piles of scrap metal on the property easily visible from the street. In the 1950s, the demand for BUR barbell sets sometimes outstripped the supply. During the holiday seasons , long lines of prospective customers could be seen onsite placing orders for future delivery. In 1966, Dave Hall, died at

6561-403: Was the use of a unique numbering system. From the late 1930s until the early 1960s, every BUR weight plate had a separate number - besides poundage - stamped into it. These numbers were meant to work with an exercise record keeping system designed by Dave Hall. Even some of the plates that BUR manufactured for other barbell companies had these numbers stamped into them. The BUR numbering system

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