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Sports & Recreation > Training & Equipment Tips for working out using free weights

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The use of free weights in a training programme can be used to achieve two differing results. The first is a stimulation of the White muscle fiber which is achieved by stressing a muscle at limits well within capability over a prolonged length of time. The second is a stimulation of the Red (or bigger) muscle fibers which is achieved by working a muscle to its limit and beyond over short periods of time.

The first training technique is used to enhance the endurance ability of an athlete. The most common technique to train in this area is to select a weight that is approximately 60% of...

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