<p>I’m looking for Christmas present suggestions for DS16. He’s gotten into running, and he also lifts weights. Except that we don’t have weights, so he puts heavy (very heavy) books into a canvas bag and lifts that. I don’t think this is a great idea, because the weight is dragging rather than being held in his hand.</p>
<p>Does anyone have any suggestions for a starter set of weights and an instruction book? And any running-related gifts? </p>
<p>Gloves, hat, new running shoes if he needs them. 
</p>
<p>Garmin GPS watch</p>
<p>NYMomof2: Dick’s Sporting Good , if you have one near you, has decent starter weight sets for about $200. You can get a 7 ft Olympic bar with a couple hundred pounds of plates. It’s not top end free weight equipment but it’s not junk either. I would suggest the Olympic set because it provides a good platform for future growth as your son gets stronger and the standard 1 inch bars and weight sets aren’t much cheaper. It’s also important to get him a good sturdy bench. Critical to the bench is to have an adjustable safety bar system to catch the weights if you son is lifting without a partner to spot, in case he blows a rep. The bench is another reason to go with an Olympic set from the outset. Olympic benches have wider uprights that standard benches and are too wide for standard bars. If you went with a standard set first, you would also have to later replace the bench if your son moved up to Olympic weights because the bar uprights would be too narrow to safely support the wider Olympic bar. Also, it is very tough to find a standard bench with safety bar systems that are Wally safe and secure. A bench that can be adjusted for incline benches is also a nice feature that will get a lot of use over time. The weights and the bench can get a little pricey so if the package is outside of your holiday budget, perhaps other family members would be interested in participating. We often do that in my family since much of our gift giving centers around exercise equipment :).</p>
<p>If he’s lifting books, then either dumbbells or kettlebells would be a great gift. Can you get him to weigh the bookbag?</p>
<p>I bought most of my dumbbells at WalMart. They have plain gray iron dumbbells and the nicer rubber coated dumbells. If they don’t have your size in stock, you can do free ship to store or free shipping to your home on $50 order. Not paying freight on weights is HUGE.</p>
<p>DBs:
<a href=“http://www.walmart.com/search/?query=cap%20barbell%20dumbbell”>http://www.walmart.com/search/?query=cap%20barbell%20dumbbell</a></p>
<p>Kettlebell:
<a href=“http://www.walmart.com/search/?query=cast%20iron%20kettlebell”>http://www.walmart.com/search/?query=cast%20iron%20kettlebell</a></p>
<p>Driving to the store at sunset, two lane road, no shoulder, gray day, misting rain. Passed a runner in black pants, gray hoody, gray beanie. Absolutely impossible to see. Not sure what he was thinking. Sheesh. Wear at least a little something reflective. Or not gray…</p>
<p>For, barbells, agree with MKAT I bought a starter set (Olympic bar and weights at Dicks Sporting Goods). It was cheaper than the weights by themselves, so I basically got an olympic bar (45 lbs) for free. I don’t use it very much. Until someone outgrows the ability to hold a heavy DB (usually in the 75 to 100 lb DB range), dumbbells are better way to go than barbells – especially in a home gym. Barbells are a poor choice until you get to heavier weights. A 16 year old could outgrow DBs, although a lot of the really good coaches use mostly dumbbells, even for college and pro athletes.</p>
<p>For a book, my recommendation would be New Rules of Lifting for Abs. Great approach. Excellent workouts that scale well for any level.</p>
<p>The vast majority of strength training books (and by vast majority, I mean 99% of them) are worthless at best, mostly worst than worthless. They will hurt you.</p>
<p>Thank you for all the suggestions! Deborah, I’ve already ordered new running shoes. He won’t wear gloves or a hat. I’m looking for reflective clothing, maybe a light vest that would go over his t-shirt? MOWC, I’ve already given him the Garmin watch for golf. I’m glad to hear that dumbells are OK because barbells scare me. Can anyone suggest which sizes/weights I should get? I’m not how kettlebells would work for him.</p>
<p>BTW:</p>
<p>The Olympic barbells MKAT mentioned use weight plates with a 2-inch diameter hole for the bar. Cheapo weight sets use plates with a 1-inch diameter hole. A barbell set with a 1 inch bar would be a pretty poor investment. Better to put that money into dumbbells.</p>
<p>I have a couple of these dumbbell sets:</p>
<p><a href=“http://www.walmart.com/ip/Gold-s-Gym-40-lb-Adjustable-Dumbbell-Set/21672511”>http://www.walmart.com/ip/Gold-s-Gym-40-lb-Adjustable-Dumbbell-Set/21672511</a></p>
<p>I have pairs of dumbbells from 10 lbs to 35 lbs in five pound increments. Then, I assemble bigger ones as needed with the sets, plus some extra plates. For example, right now, I’ve got a pair of 40 lbs, a pair of 45 lbs, a single 60 lb and a single 65 lb. Basically, I use the sets to get bigger weights and when I am routinely using that size, get a pair of hex DBs. So a couple of those sets wouldn’t be a horrible strategy for someone starting out.</p>
<p>Can anyone suggest which sizes/weights I should get? </p>
<p>For a guy, probably 15 to 35 lb DBs could all be useful, but it is so individual and so dependent on the exercise. Right now, I use everything from a 10 lb DB to a 65 lb DB in my workouts. Those adjustable sets, with additional plates, can go from about 10 lbs to 65 lbs.</p>
<p>For reflective gear, the best I’ve found are these ankle and wrist bands.</p>
<p><a href=“ROAD iD - World Leaders in Runner ID, Cycling ID & Medical ID”>ROAD iD - World Leaders in Runner ID, Cycling ID & Medical ID;
<a href=“ROAD iD - World Leaders in Runner ID, Cycling ID & Medical ID”>ROAD iD - World Leaders in Runner ID, Cycling ID & Medical ID;
<p>ID, I like the idea of giving him a solid book. He’s getting his information from random sites and videos on the internet. I saw that the cover of the New Rules book shows barbells, but from the reviews I gather that you can do the routines with dumbbells as well? </p>
<p>I take it you have two sets of the adjustable dumbbells and at least 5 pairs of the hex dumbbells?</p>
<p>LLBean has a couple of reflective vests - easy ordering!
Here’s one but I think they have a couple more:
<a href=“L.L.Bean: Page Not Available”>http://www.llbean.com/llb/shop/78670?productId=1308619&attrValue_0=Nightlife/Black&mr:trackingCode=79CEE228-2EF3-E211-A497-90E2BA285E75&mr:referralID=NA&mr:device=c&mr:adType=pla&mkwid=vNVJz4G6_dc&pcrid=62960378000&qs=3091371_google&product=0MXT960004&cvosrc=cse.google.0MXT960004&cvo_crid=62960378000</a></p>
<p>I have six pairs of hex DBs:</p>
<p>10
15
20
25
30
35</p>
<p>And three pair of the handles from sets (two pair that came with two sets and a third pair I bought separately). I have a bunch of the 2.5 and 5 lb plates from the sets plus a bunch of 10 lb plates that I bought separately, so I can have up to six heavy DBs from the sets. I use a pair of 40s and a pair of 45s for dumbbell bench press. I use the 60 and 65 lb for 3-pt rows. I’ve reached the point where I probably won’t need heavier weights. If I did, I’d buy a pair of 40 lb hex DBs and bump the adjustable up again, although 65 to 75 lbs is pretty much the practical limit on those with the 10 lb plates. Honestly, only really strong guys need 70+ pound dumbbells.</p>
<p>You can also do most exercises with two different size DBs, like one 25 and one 35 lb DB.</p>
<p>Yes, most everything in New Rules of Lifting for Abs can be done with DBs. If I recall, the only thing that uses a barbell is an overhead squat, that can actually be done with a broomstick – it’s the position, not the weight. In fact, it would be very difficult to do even with an empty 45 lb Olympic barbell – and almost certainly impossible to do correctly.</p>
<p>Dumbbells are better for almost all exercises because they present a more demanding challenge in stabilizing the weight. For example. DB bench press is a better exercise than barbell bench press (and much, much, much safer at home without a spotter). Really, the need for barbells is limited to the actual Olympic lifts and for people who need more than a couple of 60 lb dbs for bench press or squats. In both of those cases, you’ve pretty much outgrown home gyms without a spotter/trainer/coach. You have to be seriously strong to do a single leg squat holding a pair of 60 pound DBs.</p>
<p>On the bling front, the Hot Chocolate people sent out an email announcing their new 15K Finisher Medal. You can see it here:</p>
<p><a href=“http://www.hotchocolate15k.com/seattle/race-day/?mkt_tok=3RkMMJWWfF9wsRonuKTIZKXonjHpfsX66%2BotW6OylMI%2F0ER3fOvrPUfGjI4ASMVlI%2BSLDwEYGJlv6SgFSbLMMap5yrgJXRU%3D#results”>http://www.hotchocolate15k.com/seattle/race-day/?mkt_tok=3RkMMJWWfF9wsRonuKTIZKXonjHpfsX66%2BotW6OylMI%2F0ER3fOvrPUfGjI4ASMVlI%2BSLDwEYGJlv6SgFSbLMMap5yrgJXRU%3D#results</a></p>
<p>Thank you for all the information, ID. I’m happy to hear that dumbbells are better. </p>
<p>Perfect vests, abasket - thanks!</p>
<p>NYMomof2, I agree with IDad that dumbbells are great. They are extremely versatile and can be used for traditional weight lifting movements (usually a single plane of motion) or compound exercises involve more than one body part and more than one plane of motion. They also promote symmetrical strength development due to the independent arm motion available with most upper body exercises.</p>
<p>That being said, I don’t know that I would recommend dumbbells instead of a barbell, particularly for a 16 year old male. It really depends on what your son’s goals are. For maximum strength and power development, barbells in my view are superior to dumbbells because heavier weights with barbells are more stable, manageable and safer to handle than comparable dumbbells. As you get into heavier weights with dumbbells, they become bulky, cumbersome to get into position to start many exercises and can present safety compromising stability and control issues. A typical 16 year old will quickly outstrip the weight range that is practical with dumbbells. Much over 70 lbs, dumbbells are extremely unwieldy and the degree of control necessary to avoid joint and tendon injuries can be difficult to achieve. Plus, developing a range of dumbbells can be very expensive</p>
<p>I have an Olympic bar and weights as well as a rack of dumbbells ranging from 2.5 lbs to 30 lbs in 2.5 lb increments up to 30 lbs and 5 lb increments from 30 lbs to 70 lbs. I find that the dumbbells are a great complement to the barbell but not a replacement. I would recommend that a 16 year old learn the basic exercise movements with a barbell and then progress to dumbbell exercises. A great source for exercise program info including videos to demonstrate form and technique is the website for the American Council on a Exercise.</p>
<p>
</p>
<p>Absolutely true, CBB :)</p>
<p>Wow, I’d be disappointed to have my big race finish cut off, I think, if I were ever in a race. Still unlikely.</p>
<p>I ran 5K this morning, walked 2 miles tonight. I feel so spoiled being able to run in the mornings when it’s been in the 50’s. By the time I got done today, it was already 60 something and I felt too warm. The temperature makes so much of a difference in how I can breathe, or not. </p>
<p>Finding new trails is great, Deborah!</p>
<p>Fast treadmill Tuesday has been replaced with speed interval Tuesday. Ladders of 100s/200s/400s tonight on health club track. Need to switch to college indoor track (close to 300 meters). Can’t get speed up high enough on health club track. Corners to tight and straights aren’t long enough.</p>
<p>The food around my workplace is ridiculous. I ate peanut butter fudge all day long. I had so many meetings that I ate my lunch IN one of the meetings- and it wasn’t very healthy, either. I capped off the day with Beer and Carols at a local micro-brewery. It was fun, but I feel disgusting. </p>
<p>I’m a sucker for bling, Deborah, and have already entered our hot chocolate run in February. I had a horrible race there last year, but did win my age group and I love the swag.</p>
<p>I think learning proper Olympic lifting technique with a barbell would be great for a 16 year old, but that really has to be done in a gym with strength coach input. It’s technique intensive. More speed/power than strength.</p>
<p>Otherwise, I don’t think the typical 16 year old will necessarily need to outgrow dumbbells very quickly. I would say that when they can match a 170 pound Boston University hockey captain doing split squats with 2 x 90 lb DBs, it might be time:</p>
<p><a href=“Rear Foot Elevated Split Squat 180 lbs for 17 Reps at 170 lbs. - YouTube”>Rear Foot Elevated Split Squat 180 lbs for 17 Reps at 170 lbs. - YouTube;
<p>Or, for the women, here’s an Olympic hockey team member with 2 x 62.5 lbs (KBs):</p>
<p><a href=“125 lbs. X 20 - YouTube”>125 lbs. X 20 - YouTube;
<p>Or Ben Bruno, a Columbia grad, doing my favorite – alternating DB bench press – with 110 lb DBs:</p>
<p><a href=“Alternating Dumbell Bench Press - YouTube”>Alternating Dumbell Bench Press - YouTube;
<p>Or 120 lb goblet squats:</p>
<p><a href=“Goblet Squats - YouTube”>Goblet Squats - YouTube;
<p>I am willing to bet that nobody in the 16 year old’s high school can do these!</p>
<hr>
<p>These videos are from Mike Boyle’s Strength and Conditioning in Boston. He’s been the strength coach for BU hockey, the US women’s hockey team, the Boston Red Sox, and many NHL and NFL players. His specialty is training high school athletes – non-stop summer programs at all three of his gyms. If I had a 16 year old son or daughter who wanted to do strength training and I could afford it, Boyle’s group training classes for that age group would be the place, the best in the United States for teen strength training.</p>
<p>For young athletes, he uses barbells for Olympic lifts (as a power exercise).</p>
<p>He uses barbell bench press, but only because college football programs and the NFL draft test for it. The NFL tests with 225 pounds. Boyle uses an 80% conversion factor for dumbbells. So an equivalent DB bench press would be a bench press with two 90 lb DBs. That’s getting close to the limit for DBs, so if you need to bench press more than NFL players, then you have to go to the barbell (and spotters).</p>
<p>He does not use barbells for squats (heavily loaded) at all with any athletes. Too much back injury.</p>
<p>He does not use barbells for deadlifting with his athletes Too much back injury. He does use trap bar deadlifts.</p>
<p>Most of his training for strength is single leg – single leg squats, single leg deadlifts. For a given amount of strength development, significantly less loading on the spine.</p>
<p>Admittedly, he makes those choices because of safety concerns, especially in group settings, especially with young males (and professional sports where a dim view is taken of trainers who injure multi-million athletes). But, I figure, if it’s not safe enough for Boyle’s classes, it’s probably not safe enough for my 16 year old kid working out in the basement (or for me).</p>
<hr>
<p>Boyle (and the coaches with his philosophy) consider the equipment as a tool. They start with the basic movements (squat, hip hinge/deadlift, push, pull) and then choose the equipment and weight that is appropriate for the individual. For example, in a split squat, someone would progress as follows</p>
<p>Body weight split squat
Body weight rear foot elevated split squat
Goblet rear foot elevated split squat with a single KB held at the chest
Rear foot elevated split squat with two DBs at the sides
Rear foot elevated split squat with barbell</p>
<p>Those are all the same exercise. All equally effective if appropriately challenging for the individual. It’s just a matter of picking which step in the progression is the right challenge for the specific individual at a moment in time.</p>
<p>Can your son bench press two 60 lb DBs? Can he do a goblet squat with a 60 lb DB or KB? Can he do a rear foot elevated split squat with two 40 lb DBs? If not, then he is not yet at a transition point where the 145 pound Olympic barbell with plates is necessary. If yes, then bite the bullet and get him in a good youth strength training program, ideally an athletic program where he can learn the Olympic power lifts. I would stay away from power lifting or body building oriented weight lifting, especially for a teenager. Both of those activities have traditionally been heavily steroid fueled with an emphasis on results over health. Unfortunately, most of the strength training info teens get is power lifting or body building oriented (rather than what is used in top athletics like the NFL, hockey, etc.)</p>
<p>Ideally, you’d like to have DBs and barbells (and kettlebells for swings). But, I’d much rather have DBs and no barbell than barbell and no DBs.</p>