At Cross-Training has long been based on the barbell so it is not for nothing that it is an integral part of this form of training. With barbell training, the entire body can be trained and muscle mass can be built up very effectively. For a long time now, you can see not only "musclemen" training with the barbell in the studios, but also completely normal exercisers and even women. The image of muscle-bound bodybuilders lifting heavy weights is outdated - training with the barbell has become suitable for the masses!
Build muscle with the barbell
With the barbell workout one completes a strength training with a bar that weighs 20 kilograms in the basic version and can be supplemented individually and depending on the training progress with any number of weight plates. weight plates depending on the progress of the workout. Most barbells can be made to weigh up to 300 kilograms.
A barbell workout is particularly suitable for people who want an intense strength workout and build muscle. With a single bar, the entire body can be trained and strengthened - and with just a few exercises.
A workout with a barbell is much more effective and challenging than working out on a traditional fitness machine. Why? The machine assists the exerciser in executing the movement; with barbell training, the entire movement must be executed alone. In addition, intermuscular coordination is trained, which means that two different muscles work together in a movement sequence. Often these are opposing muscles such as biceps and triceps.
Barbell or dumbbell?
Are you unsure whether a workout with a barbell is suitable for you or whether you should rather train with two dumbbells? Both types of workouts are effective, but what matters is what you want to achieve with the workout: With a barbell you can lift heavier weights, while with a dumbbell you can better target individual muscles.
Dumbbells offer a freer range of motion, the arms can be moved individually, which gives you a greater exercise variation. With the barbell, on the other hand, only limited movements are possible.
If you want to lift heavy weights, for example to build muscle and lose fat, it's better to use the barbell! If you have already built up muscle mass or reduced fat, it is better to choose the dumbbell to target individual muscles or compensate for muscular imbalances.
Technique is important
Almost all gyms have a free weight area where you can train with a barbell. The problem, however, is that there is often a lack of qualified trainers to show exercisers the proper technique. At the same time, a clean execution of the movement - i.e. a correct lifting technique - is the be-all and end-all of barbell training, because it not only influences the effectiveness of the workout, but also serves to prevent injuries.
It is often the case that beginners overestimate themselves. Always realize that you don't have two weights in your hand that you can quickly put down one at a time in an emergency - as you do when working out with dumbbells. When working out with the barbell bar, you only have one weight - and this is the one you need to control. Therefore, the number of weights should be increased only slowly. It's best to train with a partner who can come to your aid if necessary when the bar becomes too heavy.
Bench press, squat, deadlift - the best barbell exercises
The following three exercises are great for barbell workouts: Bench Press, Squat and deadlift. All three train the whole body! The deadlift and squat work the back, legs and core muscles, while the bench press works the chest, shoulder and triceps muscles. The workout is made even more effective by the fact that smaller muscle groups are trained by themselves during these three exercises.
You also want to build muscles with barbell training? Then take a look around fitnessmarkt.de for the right equipment! Here you will find dumbbells and barbells also accessories like dumbbell stands and dumbbell racks, Dumbbell bars and weight plates and complete dumbbell sets!
Editorial fitnessmarkt.de (SIS)
Published on: 18 July 2017