The Origin of Fractional Plates™

Early lifters realized the importance and effectiveness of applying fractional weight increases to achieve optimized progressive strength training. They adapted shot loading barbells, dumbbells, and kettlebells to achieve that end. As strength training apparatuses became commercial ventures, the equipment evolved to Standard (nominal 1" holes) plate loading devices. The finer providers featured plates as small as 1/4 pound. Anything less than 1-1/4 pound quickly disappeared as common sense lifting gave way to cost cutting and commercialization. When Olympic (nominal 2" hole) plate loading equipment hit the scene, 2-1/2 pound plates became the lowest common denominator. There were no more "small" plates. In the twentieth century, the only American provider of small precision plates was Ivanko - they provided precision calibrated 1/4 kilogram weights to meet the lifting organization requirement that lift records had to be broken by at least 1/2 kilogram in order for a new record to be set. For a short time the Hise family provided down to 1/4 kilogram cast aluminum plates that were not calibrated. Other than that, there were no small plates until ...

Stuart McRobert had been writing articles for Ironman and other magazines in the '80s. The articles were full of uncommon common sense instead of the hype typical of the glossies. In 1989 he founded HardGainer magazine. Among his first HG articles McRobert specifically called for the use of 1/2 pound plates for extended progression cycles before stalling out. He referred to the plates as "little gems" and "micro" plates. His thrust was quite clear and it made absolute sense. I searched every store and magazine, and called every possible company and potential provider seeking 1/2 pound Olympic plates. Not a single contact had ever heard of such a thing. I gave up after six months.

Next thing you know, McRobert writes another HG article touting the use of 1/2 pound plates and I was fired up again. I was soooooo smart it took me only three months to do everything that had taken me six months to do the first time around. And the results were the same - nada, zilch, zippo, zienko. Then I very quickly went through several stages: I felt helpless; I felt angry; I said, "For Pete's sake, you're a mechanical designer. Get busy and build them."; I purchased the materials and spent the next two full weekends carving out four pair of 1/2 pound Olympic plates. I started using them and ...

They worked. In fact, they worked better than I could have imagined and better than McRobert had stated. I hammered out production issues, coined the term "fractional plates™", and placed a few small classified ads including in HG. Ironically, McRobert asked me what "fractional plates" were and what it meant! I replied that fractional plates™ were "plates that weighed a fraction of a pound", which was true at the time. Today we go up to one pound. Our discussions led to my article, Gemology 101, in HG No. 35, that called out and defined fractional plates™, explained how we provided them, and very specifically told folks with initiative where to get the materials and how to make their own. Today on the boards you see folks who haven't done their homework, have gone through at least part of the process outlined in the article, and are unaware they have not  "realized" something as if it was a miracle discovery - it was readily available in plain print years ago, and on our website since then.

When we started, literally everyone asked what fractional plates were. It was understandable since they never existed before. When I began meeting with Arthur Jones in 1999 to write his biography, he asked about my engineering background and experience. I detailed it and he said, "I don't know anything at all about those things. What are you doing now?" I  explained about the other items we were then designing and providing, and mentioned fractional plates™. AJ said, "What's that?" Oh well. Today the term fractional plates™ is an accepted part of the lifters lexicon and even the finer machine manufacturers, including MedX, design in 1 to 2 pound increments. For those that don't, and for machine users who want even smaller increments, we came out with the stainless steel Stack Adapter that allows you to hang fractional plates™ on a selectorized weight stack.

So, PDA was founded in 1990 by creating and producing the first "fractional plates™". We started with the "Swiss cheese", black painted Olympic plates in 1/2 pound denominations, progressed (pun intended) to 1/4 pound, and then developed "non-cheesy" models. In a phone conversation with Bill Hinbern in the early '90s, Bill commented, "You have created a true cottage industry. You literally created a market where there was none before." I replied, "I really feel I'm just doing what no one else is willing to do. I mean, that's the exact way this all came about."

In 1995 PDA came out with our first stainless steel models of the 1/4 pound Olympic plates. Why stainless steel? The bulk of my career had been the design of mechanical systems for industrial facilities from paper mills to chemical plants, as well as pharmaceutical, biotech and electronic clean rooms. I had also spent years doing mechanical maintenance engineering support in our local nuclear power station. I saw first hand the difference between stainless steel and plain steel (painted or bare) in an accelerated (yes, a pun) environment. Hands down, stainless steel is the most cost effective and only maintenance free material appropriate for fractional plates. It is also the only safe material to put in your gym bag or gym locker. Epoxy coated plain steel was "acceptable" to cut cost but does require occasional touching up of the finish, which can be done done easily and cheaply. After all, you do toss fractional plates™ around differently than you do the 45s. And powder coating plain steel was absolutely the worst possible alternative - something we crossed off the list permanently because it is not easily controlled for the effective change in the weight of the plate, is an inappropriate finish for the normal handling and use of fractional plates™, degrades rapidly under normal use, and cannot be touched up. Powder coating requires specialized equipment. That equipment is costly and impractical for the average person. And, you cannot re-coat over existing powder coating. You must completely strip the original coating and get down to clean steel in order to recoat. By doing so, any chance of accuracy has been eliminated. You might as well use McDonald's quarter pounders as chided in the Gemology 101 article. Just one nick in powder coating and the plate degrades quickly and interminably. For etched powder coated surfaces, the degrading has already been started. Once breeched, powder coating continues to flake and peel until it is all gone. The steel below rusts immediately and continuously. Both residues are left every place the plates go. Worst of all is gym bag and locker performance. These high moisture environments quickly induce permanent rust stains on expensive gym gear. At least you can keep up with epoxy coating.  You are lucky if powder coating lasts a year; you would be much more efficient to drive down I-95 or the 405 and toss your money out the window.

The only guaranteed solution is stainless steel - that's why PDA provides a lifetime warranty for the original owner. It's a safe bet since we already know they will last forever. How do we know who the original owner is? Because all of our plates are indelibly marked with "PDA", the denomination, a date code, and your initials; and they are tied to our hardcopy records. There is more information on an Ironhorse fractional plate™ than there is within the VIN number of your car. Have you ever tried to go to a car manufacturer or dealer with a VIN number seeking the identity of the original owner? Collectors learned years ago that it can't be done. Today, you can't even do that with any other lifting equipment except PDAs. We started stamping for two reasons - pride in our work and proper documentation. We continue stamping for the same reasons but have found that clients also share the pride and the value of documented ownership, as well as the special touch for gifts.

As we became smarter about production, it became feasible to come out with stainless steel plates. Yes, the material cost more, as did the processing since tooling wears out faster (stainless steel is much tougher than plain steel; plain steel is significantly softer). So we did and soon expanded to stainless 1/2 pound, 3/4 pound and 1 pound Olympic plates. Eventually we added 1/8 pound and 1/16 pound plates because they were requested. We advise the average lifter that anything less than 1/4 pound is usually unnecessary but that there are valid applications for smaller plates for rehabilitation and some dumbbell applications.

Eventually we came out with Standard fractional plates™, again, by request. This time we applied the full learning curve - we only came out with stainless steel models. Today, fifteen years since we coined the term and introduced the first fractional plates™, we have advanced processing to the point of providing stainless steel plates for less than the cost of inferior powder coated plates. And, from our lessons learned, we are even phasing out the acceptable epoxy coated plates entirely. The stock will not be replenished when the current epoxy coated Olympic 1/2 pound and 3/4 pound plate stock is depleted - they will be gone for good.

We have improved at every opportunity. It has been years since we were backordered on fractional plates™; they are always in stock. We have reduced production costs. We are now eliminating all but the stainless steel plates because they are the only bullet proof solution. Individual lifters have different equipment to load, different methods to train by, and different strategies. So, we maintain a variety in selection, not just "one set fits all". You want the best value and you want it fast. You want a lifetime warranty and you want accuracy. You want the original. Do you want fries with that?

Many come to us asking for help figuring out the "right" fractional plates to get. We can help you get there but only you have the answers. As with all of our equipment, do NOT think in terms of, "What will this do for me?" or, "Why would I want that?". Instead, think in terms of your specific goals and let your goals specify your needs. Along the way you may realize other possibilities, but stick to this process for the best result.

We fully realize some lifters do not (yet) buy into the use of fractional plates for consistent progression. They are satisfied with the double progression system and are still satisfied with the results. If you are in that category, do not continue on here.

For the majority, the double progression system has either run out of steam or lost their interest. Many will not tolerate the ups and downs of the double progression reps. Unsatisfied, they lose motivation. The consistent weight increments and steady rep counts provided by fractional plates are both satisfying and reliable for most strength trainees. Progress is straightforward and readily monitored. For rehab situations and very "small" exercises, fractional plates are the only solution.

We provide the following list to facilitate your consideration:

1. Are you seeking a solution using Olympic plates or Standard plates? If both, go through this process for each type, one at a time. You may find your Olympic application solution will also satisfy your Standard needs.

2. Are you loading barbells or dumbbells?

3. Are you planning to load or pre-load more than one bar at a time?

4. Do you work out in your private gym, a reasonably private commercial gym, or a typical commercial gym?

5. What size increments are you seeking?

6. What are the smallest denomination plates you currently have available to you?

7. Will you be loading machines? If so, what is the stack pin size? Do the stacks have safety shrouds (panels)?

8. Will you be traveling with your plates (e.g., back and forth from home to the gym)?

Consider the above along with the following factors:

1. Sets have a discount built in for savings in the work processes.

2. Sets have been put together to address specific goals. For instance, the Olympic Core Workset includes one pair of quarter-pounders and four pair of half-pounders with the following advantages:

a. The Core Workset provides 1/4 pound increments per side of the bar, 1/2 pound total, up to 2-1/4 pounds on each side. Then you switch over to your common 2-1/2s.

b. With 1/4 pound plates you can apply a reasonably "small" increment for the "smaller" lifts.

c. With ten plates in the set you have significant flexibility. Since you will seldom use all of the plates on one bar at the same time you can preload more than one bar at a time.

d. With that many plates you are in good shape for loading DBs. Note that Olympic fractional plates load nicely on Standard DBs by sandwiching them in between your Standard plates on each sleeve. Note that attaching fractional plates to fixed DBs is easy - use a double-sided Velcro loop to loosely hang fractional plates from either end of the fixed DB handle - they do not have to attach to the ends like loadable DBs (think outside the box!). For most DB movements a fractional load will not create a significant imbalance. For some DB movements an offset load will actually benefit the movement.

3. Materials makes a difference in shipping time: Stainless plates generally ship within 24 hours. For clients east of the Mississippi, that means stainless plates shipped Monday are in their Wednesday night workout. Painted plates require 3-4 days to cure and may take longer depending upon ambient humidity.

4. Material selection makes a difference in maintenance since fractional plates get tossed about more than larger plates. Paint will take the brunt.

5. Material selection makes a difference in initial cost. Stainless does cost nominally 30% initially but easily pays for itself since it is maintenance free.

6. Material selection makes a difference in your environment. If you are traveling with or storing your plates in your "humid" gym bag, don't ask for a mess, go stainless.

7. Olympic plates are well suited to most exposed (i.e., not shrouded by safety panels) machine stacks using a Stack Adapter.

8. Packing plates appropriately for travel is a good idea. Plate Pockets will do the job well and are built specifically for the task.

9. We generally do not recommend plate increments smaller than 1/4 pound for the typical strength trainee. However, we recognize there are applications where they are appropriate and we provide them because people ask for them.

To re-emphasize : let your goals determine your equipment needs.

Above: A pair of custom nickel plated 1/2 pound monogram plates and a pair of prototype nickel plated Olympic 1/4 pound plates circa 1992.

Many lifters who receive this message are familiar with the HARDGAINER philosophy which promotes the use of small weight progressions. However most lifting athletes are not fully aware of how and why fractional plates work for the lifter. This short message will begin to explore the 'how' and 'why'.

As you get to around 95-97% of your previous best your workouts are truly work-outs. Now you're psyched, rested, fueled and challenged. Here you change your progression to one pound increments at each workout and the plates take over. The little gems work for you on both the physical and psychological levels in ways that push you right past your PR. Here's how. Physically, when you are working with anything weighing 100 pounds or more you cannot possibly 'feel' the difference with an increase of only one pound. Your muscles know the difference because they must do the added work to push the additional load. But the threshold of your sensitivity is such that if you held 100 pounds and then held 101 pounds without knowing which was which you could not possibly tell the difference between them.

All of us have had the experience of adding five or even 2 1/2 pounds to the last workout weight and there was just no way to make the lift. The added weight made the bar feel like a ton. That is not a problem with a one pound increment.

Further, this is the factor that starts to work for you mentally. Since you did make your last lift and you can't possibly 'feel' the difference in your next lift you know with certainty that that next lift will be made. It becomes a given in your mind that you can't possibly miss! As the weeks go by that realization becomes an accepted fact to your subconscious. In this respect the small plate progression parallels self hypnosis. In other words, your subconscious is already certain of the lift so it positively influences your expectations and behavior. Self doubt can be controlled if not eliminated.

Yes, you are working hard now, but effectively no harder than when you began one pound increments. Handled this way your psyche continues strong or gets a second wind when you get to this point. If you are patient and stick with the program you can extend the cycle far longer and reach further past your PR than you would anticipate. Most likely you will stale out before you max out.

Before continuing let's review our last session. Recall that we've established that the proper way to train is progressively, in cycles, and that it's important to be well rested and fueled before the next workout. We've discussed how fractional plates can be used to extend cycles and how using them can mimic self hypnosis.

Now let's continue by exploring another facet of 'how' and 'why' small plates are useful and important.

Many of you will be able to relate to the following. About a year ago I went to purchase some new plates from a local fitness emporium. I had previously decided to purchase eight 35, four 25, eight 5 and four 2.5 pound plates, and already knew that the store had a reasonably accurate balance beam scale for taking bodyweights. Out of their stock of twenty five 35 pound plates only five were within 0.25 pounds of 35. The rest were as much as 2.75 pounds above or below weight. One of the employees asked why I was weighing the plates. I explained that plates could be plus or minus 10% in weight due to manufacturing and processing tolerances so I was trying to select either plates that were nearly perfect or were heavy so that I could easily true them up by removing weight. His response, "What difference does it make?" My reply, "If it doesn't make any difference add a "zero" on the "five" pound plates and sell them as 50s". He didn't have a clue.

And what to do about it? If nothing else use your bathroom scale to weigh each plate, then mark it. "But I'm not even sure how accurate my scale is or if it's properly calibrated", you say. Regarding safety, so what? As long as the scale inaccuracy is shared by all the plates you still will know which plates are heavier or lighter. Knowing this you can load them selectively to achieve a reasonable balance and then use fractional plates to get as close as possible to a safely and accurately balanced load. Additionally, since the scale 'accuracy' is shared you can be assured of true progress and true control of your loading.