Exercise with barbell + example of exercise program with barbell

Bodybuilders, powerlifters and weightlifters are all fans of barbell training. This magic rod with light and heavy weights is so powerful that it can engage and tone the entire body muscles.

A long steel bar that is always found in gyms and is designed for strength training with weights. In this article from Vitamin, we introduce different types of exercises with barbells so that you can get to know more about this magic bar popular with bodybuilders and movements with barbells.

Warming up the body before starting training with barbells

You should warm up your body completely before starting barbell training (or any other training). Warm-up exercises are necessary to prepare the muscles before performing a strength exercise such as barbell movements, and the necessity of this work is not only to increase the range of motion of the joints and muscles, but also to prevent any possible injury.

Warming up the body is like a deep breath for the whole body. The recommendation of Vitamin trainers to warm up the body before doing barbell exercises and this training program with barbell movements is to do kinetic, dynamic and floating exercises. Never sleep under a bar without warming up.

Introduction of barbell movements (based on muscles)

If you want to strengthen specific muscles of your body, it is better to know the effective movements for that muscle. Now we want to introduce the types of barbell exercises based on the muscles involved.

chest muscles

• Barbell chest press
• Barbell chest press
• Barbell chest press

Armpit and back muscles

• deadlift
• Underarm barbell bend
• Underarm barbell reverse wrist bend

Shoulder muscles

• Cole Halter
• Shrug barbell
• Barbell shoulder press
• Bradford barbell head

Muscles of the back of the arm

• Barbell sitting behind the arm
• Standing behind the barbell arm
• Barbell lying on the back of the arm

forearm muscles

• barbell forearm
• Standing barbell forearm
• Dumbbell forearms
• Reverse wrist barbell forearm

Example of a four to six week program with barbells

In addition to barbell training (three sessions a week), you can also do other exercises. If you’re on a volume cycle, do one aerobic session per week.

To perform this barbell exercise program, you can use weights on both sides of the bar. But if you are a beginner, the weight of the rod itself is enough to start.

Below is an example of a barbell training program, but remember that you must have a dedicated program to achieve the desired result.

Why is barbell training the best? | Benefits of barbell training

As we said, the effect of exercising with barbell on bodybuilding is significant and this exercise equipment is a very good option for you to achieve your desired body. In the following, we will explain some reasons about the insistence of bodybuilding trainers to do barbell exercises.

1. Increases sports performance

When you first do barbell movements, your body’s response is mostly mental. Learning how to move this rod and perform movements teaches us how to use all our muscles together to be able to move an object easily, or scientifically, it increases our neuromuscular coordination.

This is because the human body works as a complete system and our nervous system will control muscle movements.

Nerve and muscle coordination is what is responsible for increasing our strength. As the abilities of athletes become stronger in their sports performance, the agility and speed of the athlete increases, and as a result, you shine better in your sport.

2. Increases physical strength and endurance

Barbell movements are included in the category of strength and endurance exercises, and if you go with a proper exercise program, you will definitely see an increase in your physical strength and endurance.

In sports, endurance means the athlete’s ability to endure long sports that last several minutes or hours or even days!

To increase endurance, you need a strong cardiovascular and respiratory system so that your body can provide the necessary energy for active muscles.

Since barbell exercise is a form of weight training and you lift weights with continuous repetitions in different sets, barbell movements are very useful and effective for increasing your strength, endurance and power and will help you reach your multi-purpose sports goals.

3. It saves time

In barbell movements, you train a set of muscles. That is, when you do these exercises, not only the target and main muscles are involved, but you also use several other sub-muscle groups at the same time. In fact, you challenge them by doing these exercises.

For example, when you perform the deadlift movement, not only the muscles of the back of the legs and buttocks, but also the muscles of the back, abdomen, and even the upper body such as the shoulders, hips, forearms, and wrists are involved. Instead of using multiple machines to target each of these muscles, you can train your whole body in a combination with one of the barbell movements.

4. It is cheap and practical

If you plan to do barbell movements at home, you can start your home gym by just buying a bar. Getting this device is a smart choice, because with this bar you can do almost all these movements and other bodybuilding exercises related to the muscles of the whole body and have multipurpose uses of your purchase.

For example, you can do squats and deadlifts with barbells (back and forearms), but if you buy a cable machine for arm exercises, you will never be able to squat with cable cables!

final word

Barbell training is very useful and effective for bodybuilding and fitness, as well as increasing body strength and endurance. In this article, we have introduced different types of movements with barbells and we have also provided a sample program for exercising with barbells.

Source: coachmag