Barbells are types of free weights that can be moved in multiple directions without any restraints. A standard Olympic barbell weighs 45 lbs. and measures 7 feet long. It is one of the most common bars used for exercises. Barbell training means lifting heavy weights with the intent of packing on muscle mass. If you've decided to invest your time in barbell training, learn some key points before stepping into the weight room.
Step 1
Target all of your major muscle groups with exercises. Work your chest, shoulders, back, triceps, biceps and legs with exercises like bench presses, military presses, bent-over rows, curls, squats and deadlifts. Exercises like bench presses, squats and deadlifts work more than one muscle at a time and they can help you gain size and strength quickly. They are called multi-joint or compound exercises.
Step 2
Utilize a full range of motion with your exercises. Take the barbell curl for example. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an underhand, shoulder-width grip. Raise the bar up toward you chest, stop for a full second and lower the bar all the way down to your thighs. If you were to only move the bar a certain distance with your exercises, your muscles will adapt to the this and when you move past this range of motion in daily life, you can suffer a pull or tear.
Step 3
Execute proper form with your exercises. Tighten your abs and glutes to brace your body when doing barbell exercises. This will keep your spine safe and it will also help you generate power. Squeeze your focus muscle for a full second at the midpoint of the movement and lower the bar in a slow and controlled motion. Do not bounce the bar off of your body or swing your hips for momentum with any exercise. Exhale on the exertion of effort, even if you are pulling the bar toward you. Take the bent-over row for example. Stand with your feet shoulder-width apart and hold the bar in front of your body with an overhand, shoulder-width grip. Bend forward until your back is slightly higher than parallel to the floor and let the bar hang straight down. Pull the bar up to stomach height and exhale as you do this. Squeeze your shoulder blades together, hold for a full second, then slowly lower the bar back down as you take a big inhale. Follow these same techniques with all of your exercises.
Step 4
Attach weight plates to increase the resistance and fasten them securely. Slide the weight plates onto the ends of the bar and make sure they fit snug against the steel lips. Fasten the collars on the outer sides of the weight plates and tighten them down firmly. You do not want the weights to shift around when you do exercises.
Step 5
Perform enough work and take time to rest. Aim for 8 to 12 reps and three to five sets with your exercises. Have a spotter on hand with more difficult exercises to help you reach your rep ranges. Work out three to four days a week and never work the same muscles two days in a row.
Step 6
Increase your weight progressively to make sure you keep making gains. Bring a small notebook with you to the gym and track all of your pounds with your exercises. Strive for a five to 10 percent increase each week with all of your weights. Take the bench press for example. If you were maxing 200 lbs. last week, add 10 to 20 lbs. this week.
Member Comments