A decisive role in creating a perfect figure, both when gaining weight and when losing weight, is played by exercises with weights, for example, with a barbell. The most common sports equipment is a barbell, which is actively used in men's and women's training. There are several types of barbells, each designed for specific exercises and purposes. Let's consider the theoretical provisions about the equipment and practical methods of training with a barbell at home.
- Types of rods
- Standard rod
- Olympic barbell
- Powerlifting barbell
- Groups of vulture species
- Benefits of doing barbell exercises at home
- A set of effective exercises with a barbell for women and men
- Bench press for girls and men
- Deadlift for the back at home
- Video instruction: nuances of deadlift technique
- Bent-over barbell rows at home
- Video tutorial: Bent-over barbell row
- Squats
- Video instructions for performing squats with a barbell
- French press with barbell (dumbbells)
- Video tutorial: technique and nuances of performing the French press
- Barbell curl
- Video instructions for lifting barbells for biceps
- Barbell up press
- Video instruction: lifting the barbell up
- Close-grip barbell row to the chin
- Video training for deltoid muscles: standing barbell row to the chin
- Lunges with a barbell
- Video instruction on lunges with a barbell on the shoulders
- Press press
- The best video tutorials on the press press
- Barbell training program at home
- Program No. 1 “Block”
- Program No. 2. “Free” with warm-up.
Types of rods
To use the projectile correctly, you need to study its components.
Standard rod
The classic (standard) version of the barbell is a barbell - a horizontal metal rod - on which training discs with internal threads are mounted, secured with fastenings. This equipment can be used in a wide variety of exercises if no other options are available. There are always two or three standard barbells in the gym.
Technical characteristics of the classic bar: weight, diameters, length
Technical characteristics of the classic rod: weight of components, diameters, length
Olympic barbell
The Olympic barbell has a number of features that make it more maneuverable. The “Olympic” bar is made of high-quality steel, the weight is distributed evenly, the bar has Kraevsky markings, the rod has high strength properties. In addition, the rod has special bushings secured in bearings. Typical characteristics of the projectile: weight - 20 kg, length - 2.2 m, diameter - 28 mm, bushings 50 mm. The Olympic barbell is most often used in the training complexes of professional athletes.
Types of Olympic barbell: the main feature is the mounting of the discs - bushing + bearing
Powerlifting barbell
The bar of a powerlifting barbell has a larger diameter than an Olympic barbell. When working with a barbell, oscillatory movements practically do not occur. The equipment is designed to work with large weights (the weight of discs can reach 50 kg).
Technical characteristics of the barbell and its components for powerlifting
Downloading correctly
At the very beginning, you need to create a training program with a barbell, then select a moderate weight, do a warm-up of 10 to 16 repetitions, then perform the first set.
For the second approach, it is worth increasing the weight by 5 kg. If you can do more than the desired number of repetitions, you can either increase the weight with plates, or simply take this moment into account for the next workout.
Keep in mind that every training day should be different. Some days you need to lift more weight than other days. This is a simple pattern that strengthens the body.
Groups of vulture species
The bars that form the basis of the barbell can look different and, accordingly, be used in different exercises:
- The EZ bar is a curved bar that does not break your wrists when performing French presses, biceps curls, and overhead triceps rows.
- The W-bar is a highly curved bar that allows you to use an overhand grip when performing triceps and outer biceps exercises.
- Trap bar is a design for performing exercises with a parallel grip (for example, deadlifts).
Varieties of bars for performing various strength exercises with a barbell
Benefits of doing barbell exercises at home
Working out with a barbell has a number of advantages, among which the most important is the growth of muscle mass. With regular exercise, muscles tend to develop and strengthen. Not only strength training for men should include various exercises with a barbell: women's training complexes, the goal of which is to increase muscle volume and create a beautiful relief, should consist of exercises with weights, in particular, with an EZ-barbell and a classic bar.
It is impossible even for male athletes to pump up muscles through gym training alone, so the barbell cannot be categorically considered a forbidden piece of equipment. Only if you have health restrictions, you can refuse such workouts in favor of cardio, gymnastics and bodyweight exercises. If your goal is to gain/lose weight, then the barbell is one of the best weapons in the fight for an athletic figure for both men and women.
Another advantage of using equipment is the acceleration of metabolism, which makes you quickly get rid of excess fat (including subcutaneous fat - during the period of intense drying). In addition, periodic weight training increases strength and endurance, comprehensively exercises the muscles and promotes harmonious physical development.
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Results of women's strength training: before and after training with weights (dumbbells, barbells, weights)
Features of strength training
The most important tenet regarding training designed to increase muscle strength is that there is no direct correlation between muscle mass and physical strength.
It is clear that if you train according to traditional bodybuilding regimens, your strength will increase along with your muscle mass. However, not so much compared to a powerlifting program. At the same time, powerlifting will give you a certain muscle mass, but not as pronounced as in bodybuilding. In short, what we develop is what we get.
The second important point is that there is no abstract general strength - there is only the strength of local muscle groups. What follows from this?
- You need to figure out in advance why you want to become stronger? What will you do when you get stronger? Based on the biomechanics of movement, you will immediately understand which muscle groups you need to develop first. Accordingly, the emphasis in your program will be on them.
- Exercising your maximum strength potential depends on how well you master the technique of the movement in which you want to exert maximum effort. A clear picture of the movement you will make should form in your head. You don't have to think at all about how exactly you will do this. The brain must send a signal to the muscles, for example, a jerk. And the body must perform this movement. At the same time, there shouldn’t be thoughts in your head like: Am I hooked enough? Have I redistributed the weight to my entire foot? Will I move my arms above my head or behind my back? There should be no thoughts in your head at all. The body itself must have an absolutely clear algorithm.
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Elimination of “weak” links among muscles
To make the maximum effort in any movement, not one muscle group must work, but a whole sequence - some muscles must stabilize the position of the joints, others must carry out the initial part of the trajectory, others must “seize the initiative” from others in a certain section of the amplitude. At the same time, there should be no weak links in the entire muscle chain.
Let's look at the example of the bench press (lifting version): the legs and buttocks stabilize the position of the pelvis, the spinal extensors create hyperlordosis, shifting the chest upward. This reduces the trajectory of the rod. When removed, the barbell is located on the front deltoids and triceps. As the barbell lowers, the weight becomes increasingly distributed over the pectoral muscles.
After the bar touches the chest, it is important to simultaneously engage the triceps, pectoral and rear deltoids, and so that this entire “ensemble” is assisted by the latissimus dorsi muscles. Moreover, at the moment the barbell is torn from the chest, the heels should hit the floor, transferring kinetic energy to all the listed muscles of the upper shoulder girdle
There is a situation in which underdevelopment of the posterior delta and the inability to turn it on will significantly reduce the result of the final exercise.
The frequency of this impulse is always the same, but the number of muscle fibers recruited is not. The better your neuromuscular connection, the more motor units in a muscle will be recruited simultaneously. Accordingly, the element of bodybuilding training that allows us to use muscles with low weight will also be useful to us.
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Macrocycle of strength training
To summarize what has been said, we note that our macrocycle for developing strength should include the following training:
- on the development of neuromuscular communication. Here you can use training of oxidative muscle fibers (OMF) according to V.N. Seluyanov (see below for more details);
- on the development of movement techniques with the development of various sections of the amplitude;
- for the development of glycolytic or fast muscle fibers using 80% of the maximum weight;
- “back room” - exercises aimed at eliminating those very “weak links”.
This is because the more repetitions we perform, the more hydrogen ions are released into our muscles as a result of anaerobic glycolysis. These ions increase the acidity inside the muscle cell and, if present in sufficient quantities, facilitate the access of anabolic hormones to the cell nucleus. In excess quantities they cause excessive catabolism.
In the process of generating strength, we face two tasks. Firstly, reduce catabolism from ongoing training, and secondly, due to the development of mitochondria in the muscles, increase their resistance to acidification. The fact is that it is mitochondria that are capable of absorbing hydrogen ions.
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Barbell training program at home
Program No. 1 “Block”
BLOCK 1. Arm training.
- Barbell up press (3×8).
- Barbell curl for biceps (3×15).
- French press (3×12).
BLOCK 2. Chest training.
- Bench press (3x8).
- Seated barbell press (2×10).
BLOCK 3. Leg training.
- Barbell squats (3×15).
- Barbell lunges (2×15).
- Deadlift (3×12).
BLOCK 4. Back training.
- Bent-over barbell row (3×15).
- Barbell row to the chin (3×8).
Program No. 2. “Free” with warm-up.
- Burpee (5 minutes).
- Push-ups (3×10).
- Barbell lunges (3×15).
- Barbell squats (3×15).
- Bent-over barbell row (3×8).
- Barbell curls (3×12).
- Shvung press (1x7).
- Plank (3 sets of 1 minute).
Exercises with a barbell at home, by and large, form the basic basis for strength training for girls and men. Therefore, it is important to be able to use the apparatus and select the right equipment to perform complex and sometimes multi-joint exercises. At the initial stage of training, you can only work with the bar. Once you have perfected the basic techniques, gradually increase the load using removable discs. Working with additional weights is a direct path to an athletic, proportionately developed figure. In conjunction with proper nutrition, strength training will help you quickly achieve high results.
Exercises to develop explosive strength
Below we will present exercises that develop explosive strength, including exercises for both entry-level athletes and experienced athletes.
Falling from a height followed by a jump
From a height (bench) the athlete falls down. During the fall, kinetic energy accumulates, and during landing, an eccentric muscle contraction occurs, which is replaced by a concentric one - jumping up.
To prepare for this exercise, you can perform jumps on steps, from foot to foot, and in length.
Barbell Chest Raise
When holding the barbell vertically with straight arms, an eccentric contraction of the muscle fibers occurs, and at the moment of the jerk, after which the barbell moves to the chest, the muscles instantly switch from eccentric contraction to concentric.
This exercise should be performed with light weight. 50% of one repetition maximum is considered optimal.
Barbell snatch row
Just like the barbell clean, this exercise is performed as quickly as possible. In this exercise, there is a short pause between the pull and the pull. Thanks to the pause, inertia is reduced and the load during detonation increases. The optimal weight for performing this exercise is 50% of the maximum.
Thrusters
The barbell is placed in front of you on your shoulders, your elbows rise as high as possible. Thrusters are performed in this way: first, a squat is performed (an eccentric contraction occurs), after which the legs are straightened with an explosive movement. At the same time as you lift, you need to push the barbell up above your head.
Plyometric push-ups
There are many varieties of push-ups of this type. They are performed with jumping, clapping, lifting after stretching the muscles. You can choose just one, or you can make a whole complex.
Burpee
The simplest version of burpees is push-ups followed by jumping. But, like plyometric push-ups, there are a lot of them.
Here are some more of them:
- With jumping onto the cabinet.
- With pull-ups, with jumps and without.
- With a clap while jumping.
Jumping to higher ground
This exercise can be performed with muscle stretching (eccentric phase), which will allow you to develop not only explosive, but also reactive strength, or without muscle stretching, when the athlete jumps from a standing or sitting position. In the second case, the athlete performs the exercise with completely relaxed mice before making the jump. This exercise can be complicated by using various types of weights.
Throwing the ball
This exercise is one of the basic ones in CrossFit. A heavy medicine ball is suitable for this exercise. The leg muscles stretch during a squat, and during a throw they sharply straighten in a jump, while the ball is thrown over the head.
