Weight Belt

Weight Belts For Bodybuilding

Bodybuilding is an incredible exercise program that does more for the body than just build up muscle and physique. Bodybuilding also strengthens the ligaments and tendons, the skeletal system, and burns more calories due to the increased metabolic rate of the body. Although using weight belts for bodybuilding workouts and routines is quite common, it is also controversial.

There are two opposing schools of thought amongst weightlifters and bodybuilders. Those who advocate the use of weight belts for bodybuilding believe that a weight lifting belt will protect the lumbar portion of the spinal column. There are also many who believe categorically that there is no place for the use of weight belts in bodybuilding. They think weight belts give individuals a false sense of security, and they cannot take the place of strong, functional core and trunk muscles.

Weight Lifting Belts – What Are They?

A weight belt is a thick leather belt usually held together with a metal chain. You can slip a dumbbell on the chain, or slip the chain through a metal plate which then hangs between your legs from the belt at your waist. A weight belt is rigid and generally made from leather, but also can be made out of high-strength, durable nylon. A weight lifting belt is fastened around the bodybuilder’s waist and secured in they same fashion as a normal belt. The part of the belt that crosses the small of the back is usually about six inches high.

I don’t usually see anyone using the weight belt at the gyms I go to. Have you seen some weight belts hanging on a rack at the gym without knowing what they were for? As with using any new tool, how much you like it is mostly. Try a weight belt on for size, or rather weight, and see how you like it.

The Pros Of Weight Belts For Bodybuilding

Bodybuilders who favor the use of a weight lifting belt during their bodybuilding workouts believe that the weight lifting belt will protect the lumbar portion of the spinal column from needless injury. They also believe that the thickness and width of the belt spanning the lower back can prevent injury to the all important back muscles.

Another benefit attributed to the weight lifting belts is that the stiffness of the belt acts as a reminder to the individual not to arch or bend their back when lifting. Bodybuilders who arch their back when lifting weights risk permanent damage to the spine.

For power lifters undertaking maneuvers such as squats and clean and jerk, the added support of a weight belt provides extra protection for the small of the back.

The Cons of Weight Belts For Bodybuilding

Bodybuilders opposed to the use of weight belts for bodybuilding believe that a weight belt cannot take the place of a strong, fully functioning core of trunk muscles. Weight belts can give the individual a false sense of security and safety, allowing poor form to creep into their workouts. They further argue that wearing of the belt causes needless pressure on the abdomen, which can increase the bodybuilder’s blood pressure.

They also believe that the use of a weight lifting belt is counterproductive in building up the muscles of the lower back. Dependence on belt can weaken the small of the back rather than allow for its strengthening, which is one of the major reasons for taking up weightlifting or bodybuilding.
In a study of 50 male weightlifters done at Albany Medical Center in Albany, NY, researchers discovered that men not using weightlifting belts had more abdominal and back strength than the men who did use weight belts.

How To Use a Weight Belt

There are many reasons to use compound free weight exercises rather than those that only target a single muscle group. They allow us to use to use more muscles, use more weight, and generally engage the body’s overall muscle building response with fewer exercises. These exercises that draw on multiple muscle groups help stimulate the body’s natural production of testosterone and growth hormone which support the growth and rebuilding of our muscles.

Many multi-joint exercises draw lots of attention like the shoulder press, bench press, squats, rows, deadlifts, and lunges. To take advantage of the opportunity to use heavier weights, however, there are a few multi-muscle group exercises that require augmentation with a weight belt. The main ones that occur to me are chin-ups, pull-ups, and dips.

These three compound exercises form an interesting group of weight-bearing exercises that are typically performed with one’s body weight only. Because of this typical stereotype many of us learned at school, these wonderful exercises never seem to get they’re full due. Beginners can’t do enough of them because they’re too difficult and more advanced bodybuilders don’t often do them because they don’t find them challenging enough. Both beginning and advanced weightlifters need to be able to target sets in the range of 5 to 10 repetitions per set.

In well-equipped gyms, beginners can usually find pull-up/chin-up stations with platforms you can kneel on to support your weight. You can adjust a stack of weights to vary how much the machine uses to counterbalance your bodyweight. You can add or remove weight until you can just squeeze out 8 reps with the assistance of the counterbalancing weight supplied by the knee platform. Often, beginners also start with cable pull-downs until their back and lat strength advances to the degree where they can do a full set of bodyweight pull-ups without assistance.

Those already performing 12 to 25 pull-ups or chin-ups on their own can try out the weight belt to progress further. They may also give up on these exercises and resort to other exercises to work their backs, chest and arms with a heavier load. The weight belt offers a way to keep these wonderful compound exercises alive even for the highly developed bodybuilder. You can use a weight belt to add lots of extra weight by suspending a standard disc weight from the belt or you can suspend a dumbbell as well. I’ve seen some big guys string several plates on a belt to give them the desired resistance they’re looking for.

The bottom line? Whether you believe weight belts for bodybuilding are a good thing or not, if you have medical problems, injuries, or are new to exercising, check with your physician before starting any program. Follow your doctor’s advice for your exercise and safety and always remember, no matter how fit you are, to lift weights with caution.

I suggest you check out my other guide on: Loose Weight Fast or Muscle Bodybuilding

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