WEIGHT TRAINING WITH BARBELLS

At Training Day, we understand how daunting it can be going into the gym for the first time, so here are some tips and tricks for weight training with a barbell before you take on the bigger machines.

Barbell training is a type of resistance training that involves using a long bar with weights attached to each end. 

It is used to build strength and muscle, improve your athletic performance, and help promote weight loss. Using free weights like barbells allows you to use your full range of motion, which is best for building muscle strength.

At a gym, you will often find barbells on a power rack/squat rack, which is a large piece of equipment used as a mechanical spotter. 

The benefits to using a squat rack is that it makes it easy to load weight plates onto and off the barbell, as well as getting you into your starting position for your barbell exercise.

However before incorporating heavy weights into your workout routine, consult with one of our personal trainers at Training Day to ensure you are using the correct technique and movement patterns to prevent any injury.

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Best Stance For Lower Body Barbell Training

There are a variety of different stances and and grips when doing barbell training exercises

When doing barbell squats keep these tips in mind;

• Feet shoulder width apart when doing traditional squat exercises

• Feet wider than shoulder width apart if doing sumo exercises 

• Squeeze shoulder blades to maintain a good posture 

• Keep your core tight and engaged to support your spine

When doing barbell deadlifts and romanian deadlifts it's important to maintain a good stance to avoid injury; 

• Place hands shoulder width apart on the barbell and keep arms straight 

• Move in a straight line keeping your core braced

• Take a deep breath before every rep and keep your upper body lifted and facing forward

Before starting any type of barbell lifts, it’s highly recommended to warm up using an empty barbell to ensure you are using the correct form before moving onto loaded barbell training. 

Best Stance For Upper Body Barbell Training 

There are many upper body exercises you can do with a barbell such as a bench press, bicep curls and bent over row.

When doing upper body exercises with a barbell it is important to; 

• Keep your core muscles engaged 

• Have hands wider than shoulder with apart if doing overhead presses and use an overhand grip 

• Keep your feet flat on the floor during exercises 

• Keep your knees slightly bent and spine neutral when doing a barbell row 

Barbell Exercises For Weight Gain 

When working towards muscle gain it is important to focus on more weight with less reps, however it is important to ensure you are progressively overloading, and not starting with weights that are too heavy and cause injury.

Progressive overload is when you continually challenge and enhance physical fitness by gradually raising the stress placed on the body.

The idea of progressive overload is crucial for reaching long-term fitness objectives because the body eventually gets used to a certain level of exercise intensity and needs more difficulty to keep getting better.

Diet is also a very important part of gaining weight and muscle, ensuring you are getting enough protein is key and eating more than you are burning while training.

Barbell Exercises For Weight Loss 

Barbell training can be an effective way to promote weight loss when combined with a proper nutrition plan. Using high reps and low weight when doing essential barbell exercises can help build lean muscle mass which in turn increases metabolism and promotes fat burning even at rest.

Also, incorporating high-intensity interval training (HIIT) with barbell exercises can be an effective way to boost the fat-burning effects of barbell training.

FAQs

Can You Do Barbell Exercises With Dumbbells?

While dumbbell and barbell exercises have some similarities, they are two distinct types of strength training that require different equipment and techniques.

It is not recommended to try to perform dumbbell exercises with a barbell because the equipment is different in size and shape, and the exercises themselves are frequently structured differently.

However, there may be some exercises where a barbell can be used instead of a dumbbell, such as bicep curls or upright rows. However, you may need to modify the exercise to account for differences in equipment.

Can You Lose Weight With Barbell Exercises?

Yes, you can definitely lose weight with barbell training. In fact, strength training with barbells can be one of the most effective ways to lose weight and improve body composition.

Most barbell exercises, such as barbell back squat, deadlifts, barbell bench press, and overhead press, are compound movements that work multiple muscle groups at the same time, which makes them efficient for burning calories and building muscle.

It's important to note that weight loss ultimately comes down to creating a calorie deficit, which can be achieved through a healthy combination of strength training, cardiovascular exercise, and a good diet.
If you require any assistance when using a barbell, get in touch with one of our personal trainers at Training Day who can get you started on one of our strength training programs

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