April 02, 2023 3 min read
Strength training with barbells is an effective way to build muscle and strength. While barbells can be used to literally lift a variety of exercises, it can become tedious and boring to do the same exercises day in and day out. Variety is key when it comes to any strength training routine, so it’s important to incorporate some different exercises into your workouts.Shop The Collection: Barbells
Adding variety to your barbell workouts doesn’t have to be complicated or time consuming. There are several simple ways to mix up your barbell workout that will help you get better results. Here are some tips for adding variety to your barbell workouts.Shop The Gear: CAP Barbell Olympic Solid Bar, 5-ft, from $108.99 USD
One of the simplest ways to add variety to your barbell workouts is to change the grip you use. Most people tend to stick with the same grip whenever they lift. However, by changing the grip on your barbell, you can target different muscles and achieve better results. For example, using an overhand grip can target your biceps more than an underhand grip. By switching up the grip, you can hit different areas of your body and keep your workouts interesting.Shop The Collection: Weight Plates
Your rep range is another important factor when it comes to achieving results from your barbell workouts. If you typically do 8-12 reps per set, try changing it up and doing lighter weights for higher reps (15-20) or heavier weights for lower reps (4-8). This change in rep range can target different areas of your body and help you break through any plateaus you may be experiencing.Shop The Gear: CAP Barbell Olympic Chrome Bar, 7-ft, $163.99 USD
Drop sets are a great way to add variety to your barbell workouts. A drop set is when you start with a heavy weight and do as many reps as you can. Once you reach failure, you immediately reduce the weight and do as many reps as you can again. This is a great way to increase intensity and push yourself further. It also helps you target different areas of your body that may not have been worked with traditional lifting.
Supersets are another great way to add variety to your barbell workouts. Supersets involve performing two exercises back-to-back with no rest in between. For example, you could do a set of squats followed by a set of overhead presses, or a set of bent-over rows followed by a set of pull-ups. Performing supersets helps you increase intensity and burn more calories in a shorter amount of time.
Compound movements are multi-joint exercises that involve multiple muscle groups. These types of exercises are great for adding variety to your barbell workouts because they allow you to target multiple areas of the body at once. Examples of compound movements include squats, deadlifts, bench presses, overhead presses, and bent-over rows. Incorporating these movements into your workouts will help you get better results faster.
The tempo of your reps can also be changed to add variety to your barbell workouts. Typically, people lift weights with a 1-1 tempo (one second up, one second down). However, changing the tempo can help you target different muscles and make your workouts more challenging. For example, if you typically do a 1-1 tempo, you could try a 2-1 tempo (two seconds up, one second down) or even a 3-2 tempo (three seconds up, two seconds down). This will help you increase intensity and challenge your body in new ways.
If you’re looking for ways to add variety to your barbell workouts, these tips should help. Try incorporating different grips, changing your rep range, performing drop sets, using supersets, performing compound movements, and mixing up your tempo. Adding variety to your workouts will help you get better results and keep your workouts from becoming stale.