Strength exercises are exercises in which several muscle groups work simultaneously. A training program with a barbell is a power complex that will help pump each muscle group from the triceps to the buttocks. In this case, it is allowed to perform exercises that combine several muscle groups (for example, a lunge with biceps). In this article we will talk about how to work with the barbell, as well as the advantages and disadvantages of training in the hall and at home.
Why the barbell?
When it comes to strength training, the barbell is one of the most effective tools. Of course, you can do exercises with your own weight to infinity, but if you need to truly reveal your strength potential, that is, the ability to lift a lot of weight, you need to use the heavy weight of the barbell. Effective exercises are deadlift with a barbell, squat, bench press.
The bar consists of a steel bar and several pancakes. It functionally challenges all muscles, joints, which, as studies have shown, can lead to a significant increase in strength in contrast to traditional exercises. When large weights are established when working with the barbell, progress is observed after a few weeks of training.
The principle of work with a shell
The bar was invented in order to introduce balanced loads into the classes. It helps a lot to establish balance. For example, training at home with a barbell may include performing an exercise where one end of the barbell is sandwiched between two walls, while the other end must be lifted up like a lever. When performing, you can feel that working with the bar causes less stress on the shoulders, it activates the core muscles to a greater extent.
Exercise Choice is Key to Success
Some workouts for the whole body involve performing a variety of exercises aimed at the specific study of a specific muscle group (isolation exercises). Others require fewer complex repetitions when several muscle groups are involved. The latter option is more effective than the first, so weightlifters most often follow the second pattern. As exercises of this type, the bench press can be performed in an inclined or lying position, squats, deadlift.
Choose a rule
After preparing a barbell training program, it’s time to choose from eight to ten exercises for regular exercise, which corresponds to about one exercise per muscle group.
It is recommended that you select at least one exercise for each muscle group. For larger muscles, such as the rib cage, back, and legs, more than one exercise is usually performed. They include a variety of sets, groups, weight ladder. Here are the main muscle groups with effective exercises for them:
- Chest - bench press from chest, swing to chest.
- Back - deadlift with barbell, reverse swing, back stretch.
- Shoulders - upper bench presses, standing ups.
- Biceps - lifting the biceps, isolated lifting in the rack.
- Triceps - French bench press, standing up from behind a head.
- Lower body - squats, lunges, traction, calf raises, leg press.
Even if you need to work out certain parts of the body, for example, get a flat press or get rid of excess weight around the hips, it is important to work on all muscle groups. Most experts recommend starting with larger muscle groups, then moving on to smaller ones. The most difficult exercises are performed on large muscle groups. Exercises can be performed in any preferred order, because changing the sequence of execution is a great way to challenge yourself and your body.
Repetitions and Approaches
When working with the bar you need to pay attention to the required number of approaches and repetitions. Their number is selected individually, based on the goals of training. Do not use large pancakes for the bar. According to studies in sports medicine, 4 to 6 repetitions for strength and hypertrophy, 8 to 12 repetitions for muscle strength, and 10 to 15 repetitions for muscle endurance are recommended. It is also advised to perform at least one approach to the exercise against fatigue, although in practice most people perform 2 to 3 approaches. Let us indicate how many repetitions and approaches need to be performed for certain purposes:
- For fat loss - from one to 3 sets of 10-12 reps, you need to use enough weight.
- For a set of muscle mass - three or more approaches from 6 to 8 repetitions, performed before fatigue. Beginners need to prepare themselves for several weeks to go to this level. Here you need to regularly consult with a trainer and always work with a partner for safety reasons.
- For health and endurance - from one to three approaches of 12-16 repetitions using sufficient weight to perform only the necessary repetitions.
Relaxation
Consider several types of recreation:
1. Between exercises. An indispensable part of training is rest between exercises. It comes with experience, but the general rule is this: the more repetitions, the shorter you need to take a break. So, if the program includes 15 repetitions, between exercises you can rest from 30 to 60 seconds. If, for example, a weight training program with a barbell is designed for a lot of weight, say, from 4 to 6 repetitions, you can rest from one to two minutes.
When the bar rises to complete fatigue, the muscles need to rest until the next approach, on average, from two to five minutes. When using less weight and more repetitions, the muscles need to rest from 30 seconds to a minute. Beginners should not work before the onset of fatigue, because too confident a start can lead to severe muscle pain after exercise.
2. Between workouts. Each muscle group is recommended to be trained two to three times a week. But the number of times that a person raises each week will vary personally. It will take about 48 hours of rest between workouts to recover and grow muscle. If your workouts include high intensity, you should rest longer.
Working weight
The choice of weight for pancakes for a bar depends on how many repetitions and approaches a person makes. The general rule is to lift such a weight so that only the required number of repetitions can be performed. In other words, the last repetition needs to be exactly what a person in good physical shape can do.
However, if a person is new to sports strength training, or there are significant health problems, fatigue should be avoided. It is necessary to individually determine the weight and measure it with the level that the athlete can withstand.
So, how do you know how much weight you need to challenge your body?
Weight Tips
The larger the muscle, the heavier the weight. The muscles of the buttocks, thighs, chest and back usually support more weight than the muscles of the shoulders, arms, abdomen and calves. So, for example, if you use about 40 or 70 kg for squats and from 20 to 50 kg for a bench press in a slope for the chest, you can tighten all the muscles in a short time.
If a person is just starting to exercise, it is important to focus on the technique of execution. Be prepared for mistakes and their correction: several exercises may be required to determine the required weight. The easiest way to determine what weight is best used when lifting is to trust your own feeling.
Usually the heavy weight on the equipment rises easier than the pancake bar. On sports simulators, two arms or two legs are usually involved, and the exercises are performed with safety net, while when working with the barbell, the muscles are strained regardless of this. Thus, if you can handle 30 or 40 kg on the simulator for the press or chest, then this weight on the bar will be about 15 or 20 kg.
Download correctly
At the very beginning, it is necessary to draw up a training program with a barbell, then choose a moderate weight, do a warm-up from 10 to 16 repetitions, then perform the first approach.
For the second approach, it is worth increasing weight by 5 kg. If you can do more than the desired number of repetitions, you can either add weight to the pancakes, or simply take this point into account for the next workout.
Keep in mind that each training day should be different. Sometimes you need to lift more weight than other days. This is a simple scheme in which the body is strengthened.
Training Improvement Tips
Before you begin to implement your training program with a barbell for men, you need to know a few key points:
- Always warm up before starting to lift weights. This helps warm the muscles and prevent injuries. You can warm up thanks to a light running workout before switching to a heavier weight.
- Raise and lower shells slowly. Do not use momentum and buildup. If the buildup is required to do the exercise, most likely, part of the weight is excessive, and it should be removed.
- Watch your breath. Do not hold your breath and make sure to use its full amplitude.
- Stand up straight. Pay attention to your posture and turn on the press with each movement to maintain balance and protect the spine.
- Get ready for the pain. This is a normal state of the body after weight training. It can hurt whenever a new exercise is included in a workout.
Top 5 Barbell Exercises
1. Squats. Stand with feet shoulder width apart; place the bar directly on the trapezoid and the back of the shoulders. Bend the thigh, then the knees. Lower yourself until your hips are parallel to the floor.
Bend your torso forward if you feel the heels are unstable on the floor. Then return to the starting position without blocking the knees at the end of the movement. Remember that you should always keep your back straight. The barbell squat training program is the most important of all exercises, as it involves the maximum amount of muscle fibers.
2. Deadlift. Stand with the barbell in lowered hands in front of you, feet shoulder-width apart. You need to stretch forward, bending your hips. Keep your back straight, head up.
Squeeze your buttocks and lock your knees, leaning forward. Stop sinking as soon as you feel the hamstrings are fully stretched. Return to starting position.
3. Lunges. Place the bar directly on the trapezoid and the back of the shoulders. Position one foot in front of the other, bend the back knee and point it toward the floor. Do not push the front knee far forward. Repeat the movement without moving the leg.
4. The bench press should definitely be included in the training program with a barbell. Lie on the floor on your back. Hold the barbell over your chest with your palms forward, bend your elbows. Lift the load up while constantly holding it in the same plane. Do not lift your body at the end of the movement. This exercise can be performed with a wide grip, this will increase the load on the external parts of the pectoral muscles.
5. Biceps. Stand straight, feet shoulder width apart, knees slightly bent. Hold the bar at shoulder width in front of you, palms forward. Lift it by bending your elbow joint until you reach full contraction of the biceps, then slowly lower the barbell.
We work in the gym
Effective exercises with a barbell when exercising in the gym are excellent strength training and have the following advantages:
- Access to a wide range of equipment and weights that do not exist in the home gym.
- The presence of a personal trainer and other experts who can show the correct technique for performing the exercises.
- In the gym, it’s easier to stick to your goals, because nothing can distract from training.
- Getting more energy from the fact that motivated people are around.
Working at home
Workout with a barbell at home and a weekly program are convenient in that you can train at any time without having to go to the gym.
At home, you can exercise with a comfortable weight. There is no need to worry that others may look at you.
One of the significant advantages of playing sports at home is the flexibility of training. Here you can start the exercises at any time.
As for the shortcomings, you should be very motivated for sports at home, because there are many distractions. At home, you should try to work more diligently, performing a variety of exercises and alternating the weight used in training. However, an inexperienced athlete needs to be careful not to get carried away by numerous experiments and not to undermine his health.