PowerBlock SportBlock 2.4 Adjustable 3 to 24-Pounds per Dumbbell Set

  • Pair of adjustable dumbbell weights for efficient, cost-effective strength training 
  • Adjusts from 3 to 24 pounds in 3-pound increments (3, 6, 9, 12, 15, 18, 21, and 24 pounds) 
  • Selector pin lets you change weights easily, just like with weight stack at the gym 
  • More compact and balanced than traditional dumbbells; padded handle for wrist protection 
  • Offers maximum weight of 24 pounds per hand; limited 10-year warranty 
Price:$184.00 FREE Shipping. See on Amazon.com

How to Do the Best Adjustable Weights?

Adjustable weights ought to be the first thing you will look into if you are thinking of getting into a whole new workout experience. The idea behind this is actually very simple. Of course, the only way for your workout routines to work is when you combine both cardio and weight training as often as possible.
So if you have been jogging around the block for quite some time now and have not been seeing any results on your appearance alone, it may be because you are not doing the correct weight training exercises you’re supposed to do.
If you have recently purchased your weights, here are some of the best ways for you to know that you’ve got the best one.

How Many Options for Weight Adjustments Are There?

Of course, you most likely purchased adjustable weights for your dumbbells so that you will be able to adjust them as needed so it is a must to have several options when it comes to this.
Your dumbbells need to be fully equipped with equal and balanced adjustable weights to make sure that you will be getting the perfect hit on your muscles.
Other than this, you also need to have several options because typically, you will some exercises much easier to do when compared to other types of exercises. As a result, you need to challenge yourself as much as possible.

Are Your Regularly Challenged?

No workout should ever be too easy for you to complete because when this happens, it already means that you need to level up to a more difficult challenge.
This is exactly what your weights should provide. The minute a specific weight becomes too easy for you to use, make it a point to increase your level and in return, this will challenge your muscles and result to the strengthening of your core.
Instead of purchasing another set of dumbbells just to suit your weight requirements, getting this type will automatically help you save a huge amount of money.

Does it Hurt Your Hand More than Your Muscle?

The next important thing to consider in order for you to find out whether or not you’ve found the best adjustable weights you can ever use out there is in regularly checking whether it’s the grip that causing you pain or the actual workout routine itself.
Some dumbbells are just so difficult to use because they are so sturdy that they forgot the important of ensuring that your hand is always kept safe. Of course, the use of hand gloves is necessary to avoid slips and falls but without it, you should still be able to use your choice for weights within the duration of your usual workout.

Are Your Adjustable Weights Branded?

Knowing whether or not your weights are branded is important so that you will know how much you can expect from it. If you purchased a branded one, there ought to be higher expectations in terms of functionality, resistance and so many other things.
This does not mean though that you need to lower down your expectations just so you can purchase a non-branded one. What this simply suggests is that you need and deserve to get your money’s worth at all times.

How Much Did it Cost?

Speaking of which, you also need to look at how much money you spent in purchasing your weights. No matter how unlimited your funds may be, it is still not advisable to splurge on the most expensive weights when you can get the same results on your body at a much lower price.
Better to stick to a good and reliable brand for dumbbells that will deliver and satisfy your needs without necessarily breaking the bank.

Is it Easy to Use?

Likely, you also need to gauge the ease of use of your weights. This means that the fact that it is adjustable also means that it should not take you very long to adjust it.
Go for those that can be adjusted with just a single click and avoid those that will require endless twists and turns just to get to heavier or lighter weight.

What Can You Say About its Quality

Overall, you also need to look into the quality of your product. Top quality product means that you can use it for a long period of time. But other than this, you need to be able to get everything that was mentioned earlier in just one adjustable weights product.
The endless options for adjustable weights are already available for you out there. All you have to do is check out http://best-adjustabledumbbells.blogspot.com/2013/10/bowflex-selecttech-552-adjustable.html to help you make up your mind on which one exactly should you purchase as soon as possible.

Five Tips of Choosing Your First Dumbbells for Sale Ever

The thought of getting into a new exercise or workout regimen always brings various types of emotions but more than anything else, one is usually hopeful of what is to come. Of course exercising is never complete if you don’t get to look at the various options for dumbbells for sale as this is one of the first and cheapest tools you need to change your body and eventually change your life.
With all the range of options that are available when it comes to dumbbells, what are some of the things that you need to consider when getting one for the first time?

How Much Weight Are You Looking At?

If it’s really your first time to use dumbbells for your workout routine, it is best to start with one that weighs just right for your body.
A common misconception is that the dumbbells that you ought to use are simply those that you can carry. But of course, as a beginner, it is more likely that you cannot carry very heavy weights just yet. This is why it is important to focus on your weight and your end goals to know just how much your dumbbell should also weigh.
For instance, men and women have very different considerations when it comes to the weight of their dumbbells. So what you need to do is to get at least 10 to 15 percent of your current weight and use this as a gauge when getting your first ever dumbbells for sale out there.

Top Brands vs. Non-Brand Dumbbells

Since we have already established the importance of dumbbells, it shouldn’t surprise you to find that there may be options out there that are absolutely cheap because they are not made by the most famous workout gear and equipment brand. So ask yourself, is the brand name important for you or are you okay with non-branded ones that are typically no holds barred?
Either way, there shouldn’t be any issue with the kind of dumbbells you will be getting as long as you can make good use for it for a reasonable amount of time and as long as seeing it can motivate you to engage in a workout whenever possible. 

How Much Budget Do You Have?

Of course, your budget for dumbbells is another major consideration. If your budget is pretty tight at the moment but you still want to make good use of this effective workout gear, settling with cheaper options may be your best, if not only choice.
On the other hand, if you have all the money in your bank account to spare for the best dumbbells, then you can treat yourself that as long as it pushes you to always reach your goals no matter what.
If you are lucky enough, you might also chance upon stores where dumbbells are being sold at cheaper prices because there are new versions coming in the market. Of course, if you will only be using this gear at home, this is another wonderful option that you have and that can guarantee top quality brands and product at a truly reasonable cost.

Where to Purchase Dumbbells For Sale

The last thing that you need to consider is where to purchase your first dumbbells. If you have a store in mind that offers the most competitive prices, this should always be your first option.
If you are clueless when it comes to workout gear stores, checking online might come very handy for you.
But always bear in mind to compare prices from all of the stores you will be checking out first hand as well as those that are open for online transactions. This is to make sure that at the end of the day, the best dumbbells you deserve will be yours at the most competitive price you also deserve. 

Final Tips

Dumbbells for sale are typically not difficult to find, in fact they are just everywhere. So if you are really serious about getting into an amazing workout routine, this is one of the many other things you shouldn’t miss out on. A single purchase of the right dumbbells for you already guarantees that you will be saving a huge amount of money later on because you wouldn’t need to buy anything else.
Other than this, you will also be able to track your progress by simply increasing the weight of your dumbbells of choice.
So now that you are fully equipped with the most essential tips when buying your first every dumbbells for sale, what are you waiting for? Check out the various stores now or simply check out http://best-adjustabledumbbells.blogspot.com/2013/10/bowflex-selecttech-552-adjustable.html for a wide range of options that you have when it comes to dumbbells for both men and women.

Fine Advantages of a Home Dumbbell Workout

Dumbbells are one of the most practical and versatile exercise equipment used in strength building. What is good about this equipment is that you can use it either inside the gym or even at home. In fact, there are countless exercises that you can utilize together with your dumbbell workout.
But before anything else, it is important for you to know and understand why home dumbbell workout is good for you. Apart from that, you also need to have self-awareness when it comes to safety measures while you are doing your dumbbell exercises in order for you to successfully avoid any potential injuries.
This guide aims to help you understand the advantages of home dumbbell fitness and to get you motivated when doing it at home. Furthermore, in the latter part of this article, we have provided an example of home dumbbell workout program that you can follow and utilize efficiently in your own dwelling.
Advantage # 1: Convenience
Doing your dumbbell training at home is rather convenient than doing it inside the gym. You no longer need to go from one room to another and wait for your turn in using another exercise machine or free weights. Plus, you can train anytime and all you want inside any room in your house.
Advantage # 2: Time
Exercising at home is not just convenient; it is time-saving as well which is well-suited for your hectic schedule. For instance, if you are a busy person and hitting the gym is not included on your to-do list for the day, no worries because you can exercise on your own convenience. In fact, home dumbbell workout is great for people who do not have time to go to the gym. What you need is just a set of dumbbells and a timer. By the time you have all the equipment needed for your training, you may then start performing your dumbbell exercises for less than 30 minutes.
Advantage # 3: Space
Inside a gym, you may see a lot of exercise equipment in every corner of the place. You may also see a number of exercise trainees at every section, and there are those who are waiting for their turn as well. Imagine how inconvenient could that be.
Space is one of the reasons why a few of us prefer to do our workout at home. We are free from any hassles and of course, have enough space to perform our workout properly and efficiently.
Advantage # 4: Flexibility
If we decide to do our dumbbell workout at home, we have wide range of chances to do other things while performing our routine. For example, if you feel like doing your dumbbell workout and at the same time you feel like watching your favorite TV show by now, then why don’t you try doing both at the same time? You may do dumbbell lifting while watching TV in your living room or while waiting for the pasta to get cooked.
Advantage # 5: Free
The greatest advantage of home dumbbell workout is that you are able to train for free. Indeed, no walk-in costs, no membership fees, no hassles, and as a result, you are able to save yourself from expenses.

Home Dumbbell Workout Exercise Program

Provided here is an example training program for your dumbbell workout:
  1. Sit or stand while holding a dumbbell in each hand in a hammer grip manner.
  2. Position you feet tightly, a little less than your shoulder width apart.
  3. Prop the abdominal muscles and then inhale. Then, get ready for the movement.
  4. Bend your right elbow while you rotate your arm with your palms facing upward. Then raise the dumbbell to your shoulder.
  5. Position your dumbbell horizontally with your forearm pointing upward and your thumbs outward.
  6. Lower your dumbbell to go back to the starting position and raise your left arm with the same movement. Then, do the movement alternately in a smooth chain.  
Be reminded of the following while doing this dumbbell workout:
  1. Select a weight that fits your program. Bear in mind that you need to complete the number of exercises without losing form.
  2. Do not sway backward or forward when you are lifting and returning to the starting position. This uses momentum that aids the lifting and is regarded as a cheating technique. A bit of cheating is fine, but try to do your best to keep a good form with your body upright. You also need to control your lifting movement, thus, avoid doing it too fast. Remember, the slower, the better.
  3.  You have three options in doing this exercise: sitting on a bench, sitting on a chair, or performing with both arms in simultaneous motion.
Important Note: Do some warm ups and stretching or some light cardio and a few lifts before you start exercising. You need to be in good condition when performing this workout to prevent any injury.
Therefore, home dumbbell workout is just perfect for you if you are looking for a cost-effective and convenient way of exercising that would not take up too much of your time. You may try this training program anytime at home.

How to Do an Effective Full Body Dumbbell Workout

It’s a fact that all you fitness nuts always want to get the most out of your workout sessions, utilizing the best equipment to improve your physique. However, did you ever think that you could still get fantastic results out of a full body dumbbell workout?
Yes, you read that right. It is possible to get a full body workout from using only dumbbells. None of the fancy machines, or the long-handled barbells to help you get the desired fitness results.
How do you achieve the desired results with dumbbells? Which particular dumbbell workout exercises target muscles and cover the whole body?
In case you’re not aware, dumbbells can be used to work on all your body’s muscle groups, including the body and the extremities—yes, even the legs—and the midsection. Let’s start with the torso area, and then proceed to the limb exercises. There are three major muscle groups that need to be worked on to gain an ideal physique: the chest, the shoulders and the back muscles.
But before you get started on these, a few tips should be noted: (1) make sure to do proper warm ups to get the blood flowing and prepare the muscles for the inevitable heavy lifting; (2) perform compound exercises, where you target multiple muscle groups for optimum results.
The Chest
The chest area or the pectorals is probably the easiest muscle group to target using dumbbells. The main exercise involved here is the bench press. There are three bench press variation moves that specifically targets the three different areas of the chest:
  • Inclined bench press to target the upper chest area
  • Flat bench press for the middle chest region
  • Reclined bench press for the lower part of the chest.
There is also the flat bench fly that can help expand the pectoral muscles. The same movement is done with regards to the bench presses, with one held in each hand and pushed up at the same time.
The Shoulders
The deltoids are the round contoured muscles on your shoulders. You can get a good dumbbell workout by starting with a sitting shoulder overhead press. You can also do a front dumbbell raise exercise to target the anterior area of the deltoids. A host of other shoulder exercises can also be done using the dumbbells to focus more on this area like the lateral raise, dumbbell upright row and shoulder shrug.
The Back
The back area covers more groups of muscles than the chest and shoulders. We have the latissimus dorsi or the lats, the trapezius and the rhomboids. For a good back dumbbell workout, here are the most effective that you can do to target this region:
  • Dumbbell bent over row – Knees are slightly bent with the body bent over at the waist with the back straight. With the arms hanging towards the floor, grip the dumbbells and pull them straight up to the chest. This targets the three groups of back muscles for an optimum workout.
  • Kneeling one arm row – Place one knee on a bench with one arm supporting the rest of the body. Position opposite leg to the side and grasp dumbbell from floor. Lift up to the side of the chest while keeping the back straight. Repeat on the opposite arm. This compound exercise also targets all three back muscle groups.
The Limbs
For the arms, we could divide the muscle groups to biceps, triceps and forearms. Let’s go through the best dumbbell exercises for these muscle groups:
  • Biceps – bicep curl, alternating bicep curl, hammer curl, inclined seated bicep curl, concentration curl.
  • Triceps – two-arm triceps extension, one-arm triceps extension, triceps kickback, lying triceps extension.
  • Forearms – palms up wrist curl, palms down wrist curl
And for the legs, we can do a whole lot of things, too:
  • Squats – This is done by holding one dumbbell with both hands in between your thighs.
  • Lunges – With both dumbbells held by each hand at your sides, take a step and lower yourself to the floor, forming a 90-degree angle with your legs.
  • Toe raise – Hold one dumbbell on each hand while in a standing position. Lift your heels by pushing your body up on your toes and flexing your leg muscles. Lower your body down after a short pause.
The Abdominals
Dumbbells can also be used as a weight to target the upper and lower region of your abdominals, as well as your obliques.
  • Weighted crunch – This is done by lying back on a flat surface while holding a dumbbell on top of your chest. Lift your upper body to do a crunch, and then lower it down after a short pause.
  • Weighted leg raise – Grip a dumbbell between your feet while lying down on a flat bench. Raise your legs until they are perpendicular to the floor. Hold for a short pause then lower back down.
  • Side bend – Hold a dumbbell with one hand at the side of your body. Tilt your body to the side, bending it at the waist. Tilt back after a short pause. Repeat on the opposite side.
These are all easy-to-do full dumbbell body workout exercises that will effectively give you results. The good thing about all this is you can do them in the comforts of your home simply by owning a great set of dumbbells. You can find them at http://best-adjustabledumbbells.blogspot.com/2013/10/bowflex-selecttech-552-adjustable.html to get you started immediately with these fantastic workout exercises.

The Definitive Guide to Weight Sets for Sale

When you search for weight sets for sale online, there is no shortage to the number of sellers that you will see, each with their own promotions or special offers. However, before you begin scouting for a set that fits your budget and preference, it’s important to know basic information about weight sets. This way, you can make the most use out of them after you purchase them, and by knowing the basics, you’ll know which set is the best for you.
This buying guide will give information about what weight sets are, the different types of weight sets available, and the considerations you need to keep in mind when purchasing one.

What are Weight Sets?

Weight sets are used by people for strength, weight and fitness training. While they are used mostly for upper body workouts that target the arms, shoulders and chest, they can also be used for leg workouts. Using plates that vary in weight loads, the user chooses the level of resistance needed that’s appropriate for the exercise or for their training goals.

What do people use weight sets for?

People have different uses for these weight sets, depending on their purpose and their goals. However, it all boils down to three different types:
  • Fitness – some people simply use weights as part of their daily workouts. These people often use dumbbells as free weights and choose only the minimal weight load. They don’t want to bulk up in muscle or gain immense upper body strength; instead, they just want to tone their arms or get rid of flab. These people use weights sparingly, around 2-3 times a week, and use only 2.5 to 5 pounds in weight load. They require minimal resistance and do exercises with weights to increase the fat burning potential or their routines. Most people under this category are women who would simply like shapely arms, but don’t want to develop muscles.
  • Muscle building – Weight lifters and contestants for body building contests fall under this category. Here, they start off with a normal weight load and increase the load increments rapidly as their body gets used to the resistance. The goal is to build up muscle fast. Although this is mostly used for sports like boxing, people who join body building contests also use weights for this purpose, although some do it only for show.
  • Weight training – Athletes use weights to increase their strength and endurance. While building up muscle during their workouts is inevitable, the main goal of the user is to increase upper body strength. Most users under this category go up in weight increments fast as a test of how well developed their strength is. Aside from typical weight training exercises, athletes also try to hold weights in a single position for as long as they can to improve stamina and endurance. Weight training is used mostly for sports like basketball, swimming, gymnastics and others.
What are the different types of weight sets for sale in the market?
Not all weight sets for sale are made for the same purpose. There are different types of weight sets out there and it’s important to get the right one in order to maximize its full potential. Here is a brief introduction on each type and what it’s features and disadvantages are.
  • Kettlebells – Kettlebells are small balls with handles on top. Unlike other weights, these are more flexible and its core mass is not limited to the hand alone. These weights are perfect for making swinging and ballistic movements. Most people who use kettlebells are gymnasts and other athletes who require more movement. Although they do develop strength, they also develop a person’s flexibility and agility. Aside from workouts on the arms, they are also ideal for developing strength and flexibility in the legs, shoulders and back. They also help athletes gain a better grip using their hands. While most kettlebells are made from cast iron, some have a vinyl finish, which is more durable.
  • Dumbbells – Dumbbells are the most popular type of free weights and are vital to anyone who wants to use weights as part of their workout routine. Aside from your triceps and biceps, they are also used for back and shoulder exercises. There are different types of dumbbells, so if you want dumbbells, make sure you get the right kind. If you’re going for durability, go for rubber hex dumbbells as they can withstand wear and tear better. If you want convenience or have a small workout space, adjustable ones are better for you, because all you need is one handle and several plates which can be replaced.
  • Barbells – Barbells are often used by body builders because of its size and weight loads. They are bulky, so make sure you have your own exercise area in your home if you want to go and purchase one. This is a must for people who want to develop their muscles and upper body strength. Professional weight lifters and body builders prefer these because it offers the most intense resistance out there.

What are the considerations one needs to keep in mind when purchasing them?

There is no single best kind of weight out there – it all depends on the person who will use it. While most people already have their preferences in mind, here is a list of some important factors in case some of them haven’t crossed your mind.
  • Price – this is on everyone’s mind everyone’s mind every time they make a purchase. However, price is not just about how cheap or expensive something is. If you are using weights sparingly, it’s okay to go with the cheaper option. However, if you will take weight training seriously, it’s better to spend more on some quality and durable brands. Take into consideration the price of an item, how long it might last, and what features are included in the item. This way, you’ll see the value of the product, not just the price tag.
  • Space – if you live in a cramped apartment, having a barbell around will not only be inconvenient, but dangerous as well. If you don’t have a lot space in your home, settle for smaller weights, and if you really need barbells, a trip to the gym is a good compromise. If you don’t have your own gym area at home, make sure you purchase weights that can be stored easily.
  • Brands – Certain manufacturers like Bowflex, Ironmaster and Bayou have gained popularity among fitness enthusiasts and weight lifters alike. Some people like to buy branded weights because it’s easier to get testimonials and they are surer of the quality. However, some less known brands have good models under their belt, so don’t snob a certain product simply because the manufacturer isn’t known.
  • Maintenance – maintenance is usually easy with weights, especially those made from iron. An oil job every now and then helps keep rust away, while keeping your weights dry can prevent the finish from wearing out too fast. High-end weights with fancy finishes are a luxury – they function the same way as cheaper weights and actually need more maintenance.
The Internet has made it possible for people to start their very own weight collection easily. However, weight sets are not just for show, they are meant to be used. So before you make a purchase, read up on several reviews about particular brands, and make sure you buy from a reputable site. Take advantage of warranties, guarantees and free deliveries, but make sure first and foremost that the product itself is in top condition.

Three Ultimate Dumbbell Workouts for Men

When we talk about free weights, it is apparent that dumbbells are a lot more versatile compared to barbells. Dumbbells are small in size and you do not need to occupy much space when you perform weight lifting, you can move around freely from one space to another as well. They are easy to stock up, thus you can utilize them at home.
In this article, we have put together the three ultimate dumbbell workout routines for men—the ones they can do with just handful pairs of weights. With this versatile piece of workout equipment, you will be able to boost your strength to the next level and acquire other useful profits.

A Short History of Dumbbell Lifting

The conception of the dumbbell was originated nearly two thousand years ago. The ancients made a piece of equipment called the haltere, which was a crescent-shaped rock with a handle. This ancestor of the dumbbell was utilized for weight lifting as well as for long jump events. Another type of dumbbell that was made throughout the ancient times was the “nal”. This kind of equipment resembles a club, and it was utilized by the Indians for over a thousand years. It was in fact used by wrestlers, sportsmen, and bodybuilders to build their strength and muscle size.
A few years later, dumbbells were utilized by English bell ringers to build strength in a silent way. Today, dumbbells can be found everywhere. They are the most well-known option for exercise trainees, both on gyms and at home.

The Good Uses of Dumbbell Lifting

Dumbbells offer you a greater range of movement and activity compared to barbells or any other types of exercise machines. There are actually a lot of benefits you can get from using dumbbells on your workout routine.
  • Dumbbells can provide you a more convenient range of movements.
  • A dumbbell has a compact nature, which makes it a good option for dynamic motions.
  • It is easier to put down a dumbbell in case a lift goes wrong, and it makes it a great choice when you are training by yourself.

Three Ultimate Dumbbell Workouts for Men

So, here are three vital exercises to beef up your dumbbell training routine:
1.     The Straddle Press
To test interior strength and flexibility targeting hips and harmstrings
Start by sitting on the ground in a bestride position while holding dumbbell at shoudler height. Then, press the dumbbell above your head without leaning towards your back. Make sure that your legs are fully straight during the workout. Do this on both sides.
Men’s Weights:
  • Beginner: must be 15% of your weight for 5 reps for each arm
  • Intermediate: must be 25% of your weight for 5 reps for each arm
  • Advanced: must be 35% of your weight for 5 reps for each arm
  • Expert: Must be 50% of your weight for 5 reps for each arm
 2.     The Bent Press
To develop extra pressing power and true multi-planar strength
Hold the dumbbell at shoulder level. Place your feet in the same position as if you were performing a windmill. Start by hitching your hip towards the side and push the dumbbell upwards while your opposite arm reaches the ground. Go back to the first position and repeat.
Men’s Weights:
  • Beginner: must be 15% of your weight for 5 reps for each arm
  • Intermediate: must be 25% of your weight for 5 reps for each arm
  • Advanced: must be 35% of your weight for 5 reps for each arm
  • Expert: Must be 60% of your weight for 5 reps for each arm
3.     The Windmill
Good for developing shoulder rational strength and stability, suited for wrestlers, martial arts, and MMA athletes.
Press the dumbbell above you head by using one arm, and try to keep that arm fully straight during the workout. Place your feet about hip width apart and turn them towards your working arm at 45 degrees. Start by hitching your hip towards the side, and then gradually reach down to the ground. Look up to the dumbbell and let your arm and shoulder rotate. Go back to the first position and repeat.
Men’s Weights:
  • Beginner: must be 20% of your weight for 5 reps for each arm
  • Intermediate: must be 35% of your weight for 5 reps for each arm
  • Advanced: must be 50% of your weight for 5 reps for each arm
  • Expert: Must be 75% of your weight for 5 reps for each arm
Safe and Right Use of Dumbbells
In general, there are a lot of dumbbell workout rules that you need to follow in order to prevent the risk of injuries, at the same time achieve better results. Before you start your dumbbell training, it is advisable to do warm ups to prep up your muscles for the exercise. Make certain that you select the right dumbbells because there are tendencies that you may overstrain your muscles provided that the weights are too heavy. If you feel any pain while doing the workout, reduce the repetitions or weights, and if the pain still persists, then you should stop training for a while and take a rest. Before starting any routine, it is advisable that you undertake the lighter weights first.
Final Thoughts
Opting for a complete set of dumbbells is a relatively effective way of beefing up your own home gym where you can regularly perform these three vital dumbbell workouts to increase your muscle strength and endurance.
My advice is quite simple; if you are a beginner, I best recommend you to get a one hour session with an exercise trainer and request for a demo for each of the workouts listed above. You should take note some necessary instructions, correct your wrong movements, and then do them on your own. There’s no need to rush, so take it easy. It is just a one-hour training that will garner a lifetime of good shape and build