Barbell Training – A Novice Guide To Strength

Barbell Training – A Novice Guide To Strength

Barbell training is one of the most effective ways that you can reap tremendous strength gains. There are hundreds of exercises that you can choose from. When I first started my gym, I had nothing except one barbell and 230lbs of loadable bumper plates and a few odds and ends. If you find yourself in a similar position, read on. 

Here are two things you will need…

  1. Barbell
  2. Bumper plates

Before we load that bar, master technique with the lifts you will be doing then add your barbell weight training as you feel comfortable. Never lift a weight because you see someone on youtube or read something in a magazine. Focus on your strengths and progress as you see fit. 

It seems that You tube and Facebook, in many cases, confuse people more than they help them. That’s just my opinion, but great info is only great if it can be understood and applied. Not all info is great. Sift through the garbage and train through your difficulties out there. 

 

 

 

Training is great fun and should be done slowly with perfect technique. If you are unsure of how to begin this process, higher a coach or seek out someone who has great knowledge and “cares” about training. I’m taking into consideration that you will have at least a baseline understanding of what is talked about here. 

For simplicity, I will only introduce two main lifts that will get anyone really strong really fast. You don’t have to make strength training a complex endeavor that ends with frustration. Focus on getting strong with the basics then add the sprinkles later. 

Todays lift will be as follows… 

  1. Deadlift 
  2. Military Press

 

The Deadlift and Military Press are great exercises to learn. They teach you how to pick up and press weight correctly while simultaneously incorporating all pulling and pushing muscles of the human body. The main idea you want to remember when deadlifting is don’t round the spine. 

Now, there will be times that the rounding of the back does happen. This is during doing a max rep (singles) or when training calls for high reps. If you can incorporate the hips and legs correctly, you’ll be safe the majority of the time, but there is risk involved so learn proper technique. 

The Military Press calls that you don’t hyper extend at the lower back upon pressing over head. Keep the abs while locking out the barbell as you press from chest to over the crown of your skull. Keep it tight!

Your sets and rep schemes should be determined by the result you’re looking for. Lower and heavier reps build strength. Fast reps, power and light higher reps increase muscle tissue or get you burning. This is a very basic understanding and may seem generic, but getting into the science behind what muscle fiber is doing will come in a later blog post. 

 

1 reps singles (max out sets) Feat Of Strength.

3 x 3 (heavy three sets of three reps) Strength. 

5 x 5 (moderately heavy five sets of five reps) Strength / Mass.

3 x 10 (moderately light three sets of ten reps) Muscle Increase.

1 x 20 or more (light one set of twenty reps or more) Strength Endurance / Muscle Increase.

If all you have at home is this basic setup, here’s what you can do for a great workout. 

 

Lower Body Training 

1A) Deadlift 4 x 10 reps

1B) 60 second quick run

Rest @ 2:00 minutes 

Repeat four rounds

Training does not have to be some crazy workout that you do. Keep things simple and move your body under the bar and outside. The fitness industry has become too fancy with the next best thing. Stick to the basics and work on perfecting technique. You will get fantastic results when you do this. 

~ Joe

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