In a previous post, I suggested that barbell training is absolutely foundational to a good lifting program. Many people have told me that they are trying to “work up to” barbell training, or that they want to “start out with” other exercises. Now, don’t get me wrong—there are important uses for dumbbell training, cable exercises, and even stability ball exercises. But knowing how to use them correctly is absolutely critical to avoid injury and achieve results—and barbell training is the absolute best way to learn the proper form that is necessary in order to correctly perform all other exercises. Additionally, many beginners who start with barbells and cables are not training effectively for any significant muscle gain–so basically they are doing cardio. This post will explain why weight training–specifically compound exercises with barbells–is an effective way to reach fitness goals.
As I pointed out in my last post, many resistance exercises require a basic posture: shoulders back, chest out, hips slightly back (<—otherwise known as a nice arch in the lower back), and feet shoulder width apart. You also need to know how to properly recruit your lats and delts, how to recognize and avoid overcompensating with your traps, and have at least enough core strength to stabilize yourself against resistance. Barbell training accomplishes all of these things more efficiently than any other kind of training.
A solid lifting program should include some variation of the following compound exercises: squats, deadlifts, bench presses, and standing barbell rows. Compound exercises involve multiple muscle groups and more than one joint, allowing for more muscle breakdown and subsequent repair (translation: growth!). While using dumbbells for these exercises has benefits and there is a place in every program for them, I strongly recommend that beginners first learn these exercises with barbells. For starters, they streamline coordination—they require that your feet remain flat on the floor, and your hands are both doing the same thing at the same time! They also simplify the exercises by keeping everything symmetrical and eliminating extra movements: you move it one way, and then you bring it back.
In my best Arnold voice: “I lift things up, and I put them down.”
Barbell training is also a means to just about every end—no matter your goal, barbell training can get you there. For instance, if your goal is to get “toned,” lose weight, and feel more confident, then let me translate that for you: you want to get stronger, lose bodyfat, and tighten up all over by building a little more muscle. You want to walk in a gym and feel like you belong, and you don’t want to feel weak and awkward. Maybe you want to change a specific area of your body.
I recently posted the following quote as my Facebook status:
“Squatting—the difference between having a butt and owning an ass!”
One of the very first comments I received was something like, “ok, now tell me how to tighten my tummy and thighs!” Great news: in a roundabout way, squatting can make those things happen too. Remember: you can’t spot-treat a specific area of your body, so to “tone the belly” and see changes in the thighs, it is necessary to lose body fat and train the muscles. So let’s talk about how barbell training is an effective way to achieve just about any fitness goal.
Let’s start with fat loss. This is not the post where I talk about the importance of diet, nor the post where I weigh the benefits and drawbacks of HIIT vs fasted cardio. This is more basic than that: to lose fat, you have to burn more calories than you store. While diet is a key player, guess what your diet will be based on? Your basal metabolic rate. That is, how many calories your body burns while you sit at your computer and write a blog post. And your basal metabolic rate (BMR) is influenced by the amount of lean mass you have. My BMR was much lower five years ago than it is right now, because I have spent these years increasing my lean mass (muscle).
Maybe you’ve heard the phrase, “muscle burns fat”? Well, it’s not quite as simple as that but it gets the point across. Your body requires more energy (read: kcals) to maintain lean mass (muscles) than fat. So a body that weight 150lbs at 18% bodyfat will naturally burn more calories while doing absolutely nothing than a body at 150lbs and 30% bodyfat. A lot more.
When I create a nutrition plan, I first estimate to the best of my ability the BMR so that I can then create a deficit—that is, how many fewer calories need to be consumed than burned. If your BMR is 2000, then to lose one pound each week on diet alone, your diet would consist of 1500 calories a day. 1500 calories is not a lot of calories, especially for someone who wants to lead a normal life that doesn’t focus on fat loss 24 hours a day. My calories don’t drop that low until I’m half way through my contest prep diet (and at that point my life IS focused on fat loss 24 hours a day). So when I work with someone whose BMR is in the 2000 calorie range, I don’t like to suggest creating the deficit from food alone. You can decrease your calories, increase your activity, and…wait for it…increase your BMR by increasing your lean mass!
Have I convinced you to grow your muscles yet? Now you’re in my world, speaking my language, and you didn’t even know it! You might have thought you just wanted to lose a little belly fat and now here we are talking about how we’re going to put muscle on you. Ha. Now, let’s go down that road. Curls and front raises with ten pound dumbbells are not going to get you there. How often do you see someone with HUGE arms, but no back muscles and tiny legs? If you have, you were looking at a bad combination of chemical enhancement and crappy training—and those guys get laughed at DAILY. The truth is, the people with the most muscle have that much muscle because they know how to get it: they are squatting, pressing, rowing, and deadlifting. These four exercises work just about everything.
Wait wait wait! Don’t get scared and run away—I’m not suggesting that you need THAT much muscle, nor am I suggesting that it’s possible to get that big by training alone. I’m just pointing out that the people with big muscles are clearly on to something and we can learn from them. Long story short: You need more barbell in your life if you want to gain muscle. You need more muscle in your life if you want any significant change in your body composition. So now what’s holding you back?