The American College of Sports Medicine recommends strength training at least two nonconsecutive days per week, completing at least one set of eight or 10 exercises to target all the major muscle groups of the body. You can easily fulfill these recommendations using barbells. Fitness facilities usually have three types of barbell. The standard barbell is usually preweighted and is effective for shoulder and triceps exercises. The Olympic barbell is a long unit, often used in conjunction with a bench press or squat rack. The EZ-curl barbell provides a zig-zag grip, which puts less pressure on the wrists in bicep curl exercises. Using these barbells will help you develop strong muscles and a toned physique. If you're a beginner, start with one set of each exercise, completing between eight and 12 repetitions per set. As you advance, increase your number of sets to as many as four, and increase weight.
Step 1
Complete lower body exercises like the squat and deadlift first. Perform a set of squats by placing an Olympic barbell on a squat rack and loading it with the desired weight plates---beginners should use only the 45-lb. bar. Secure any plates with the provided plastic or metal clamps, known as collars. Position the barbell behind your shoulders and grasp the bar with an overhand grip, hands about shoulder-width apart. Bend your knees until your thighs are parallel to the floor, return to start for one repetition. Execute a deadlift by positioning your loaded Olympic barbell on the floor in front of your feet. Keep your back straight while you squat down and take hold of the barbell with an overhand grip. Straighten your legs while keeping your arms straight and the barbell hanging at mid thigh. Squat again---returning to start---for one repetition.
Step 2
Move on to exercises for the back and chest. Use a flat bench and lie down under an Olympic barbell that you have weighted appropriately--again, beginners should start with no plates. Position your hands on the smooth notches of the barbell--a bit wider than your shoulders. Take hold of the barbell and extend the elbows so the bar is over your chest, bend your elbows to form a 90-degree angle and straighten for one repetition. Perform a bent over row to address the major muscles of the back. Hold your weighted Olympic barbell with an overhand grip, hands shoulder-width apart in front of your thighs. Bend your knees slightly and hinge forward from the waist. Pull the barbell up toward your belly button, letting your elbows skim against your ribs. Extend the arms for one repetition.
Step 3
Finish your workout with arms and shoulders. Try bicep curls by grasping an EZ-curl bar with your hands in the grips--standing feet shoulder-width apart--arms extended. Curl the barbell to your shoulders and return to extension for one repetition. Address your triceps muscles by using a standard barbell to perform lying triceps extensions. Lay on a flat bench with the barbell extended above your chest. Keep the upper portion of your arms straight as you bend your elbows so the barbell comes just above your forehead. Return to start for one repetition. Complete a front arm raise to work the front and tops of the shoulders. Stand in a strong, hip-width position and hold a standard barbell with the arms extended so that the weight rests in front of the thighs. Keep your arms straight as you raise the bar to chest height and lower for one repetition.
Tips and Warnings
- Try changing your grip from overhand to underhand (or vice versa) to change up the exercises. You may also experiment with slightly narrower or wider grips to create variety in the routine. Seek the assistance of a spotter if you are new to using barbells--especially during the chest press and lying triceps extension. Choose weights that are manageable enough to complete the desired number of repetitions, but heavy enough to make the last two or three repetitions very difficult.
- Seek the advice of a physician before starting any exercise program.
Things You'll Need
- Olympic barbell
- Weighted plates and collars
- Standard barbell
- EZ-Grip barbell
Member Comments