Barbell Exercises
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The plan for beginners to weight training should be to lay the basics for the more concentrated workouts that their bodies will finally be used to. Understandable bodybuilding that actually works includes bringing together different basics like nutrition and relaxation, but it is extremely important that you choose the correct exercises. Barbell exercises will allow individuals that are new to bodybuilding to build up strength as well as body conditioning.
Originally, beginners should be aiming to finish two sets of ten to twelve repetitions, but after a while, once you start getting used to the exercises and you have developed enough general strength and control, one set of six to eight repetitions should be fine. This will help your muscles to develop and grow as well as allow you to move forward to the next stage of the exercise with ease. At first, all the exercises you try are going to be difficult to perform but after a few weeks you will have mastered them all and ready to move onto the slightly more advanced routines.
The best way to start your barbell exercises is to start off by training only four days a week using this as a guideline, but keeping in mind that the other three days of the week should be used for resting your muscles:
Day 1: Abdominal, Back and Biceps
Day 2: Abdominals, Hamstrings and Shoulders
Day 3: Calves, Quads and Forearms
Day 4: Abdominals, Triceps and Chest
The exercises that would be best for you as a beginner to do are:
Triceps – Lying triceps extension then add the EZ curl bar
Chest – bench press only for now
Lower body – Calf Raise, Squat and reverse lunge
Shoulders – front shrug, upright row and military press
Biceps – standing curl then progress into an EZ standing curl
What is the EZ Curl Bar?
The EZ curl bar is an alternative of the barbell that is sometimes used for the upright rows, bicep curls as well as the lying triceps extensions exercises. Because it entails crisscross gripping, it will allow you’re wrists more movement and it lessens the risk of rhythmic injury while performing this exercise. Besides having just the original Olympic bar, there is also an Olympic curl bar available. This piece of equipment is also sometimes referred to as an EZ bar, the curling bar is not as long and heavy as the Olympic bar as it is just 48” and 181lbs. This bar is also much more comfortable than any other as it has two padded or sponge grooves where you will hold it while curling. Many people say that the curl bar is more productive compared to the normal straight bar when it comes to building the muscles of you’re upper-arms and forearms.
There are mainly three different types of barbells; these are known as the Olympic barbell, standard barbell and the weightlifting barbell. What differentiates the three from each other are as follows:
Olympic Barbell
On Olympic plates there is a central hole that is 2” wide, the portions on the outer of the barbell is also 2” wide. The traditional Olympic barbells weigh approximately 20kg.
Standard barbell
The standard plates used have a central hole of 1” wide and the standard barbells are only 1” wide throughout, weighing approximately 10kg.
Weightlifting barbell
Weightlifting barbells with revolving sleeves are used in combination with rubber plates. It is made to endure many falls onto a lifting platform. The rubber plates are there to absorb all the impact of the fall of the barbell, also protecting it from getting damaged. It is important that the sleeves of the barbell can rotate or you’re could become severely injured.