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Barbell Strength Training 101

What is Barbell Class?

Our goal in Barbell is to get strong. But what does it mean to be strong, anyway?

Strength is the ability to produce force against an external resistance. Simply put, someone who deadlifts 200# is stronger than someone who deadlifts 100#.

Now, most of the people in our community are not concerned with becoming a powerlifter (and that’s ok) but thankfully the benefits of strength training extend to everyday life, too.

Being able to move heavier loads safely makes life easier. Strength training also helps increase bone density and prevents muscle degeneration (both of which are extremely important as we age).

“Strong people are harder to kill than weak people and more useful in general.” - Mark Rippetoe

How Do We Effectively Develop Strength?

Your muscles respond to the stress placed on them. And adaptation occurs only when you progressively overload your muscles.

For example, many people believe if they deadlift the same weight for 3 sets of 5 every week they will get stronger. Sadly, this isn’t the case. Once the muscles have adapted to be able to perform the 3 sets of 5 at a specific weight, they no longer need to adapt further.

However, if we steadily increase the load every week (by 5#) for our 3 sets of 5 deadlifts, the muscles will continue to adapt and grow to respond to the increased stress placed on them.

This is a very good thing. It means that almost everyone in our community at Trebel will benefit from a linear progression each week.

If you take the logic of adding 2.5#-10# onto your lifts each and every week in Barbell class, you could potentially add 30-100# onto your lifts in 3 months! Who wouldn’t want that?

What Movements Will Be Performed and Why?

The movements we perform in our Barbell class are those that...

  1. Use the most muscle mass,
  2. Use the greatest effective range of motion, and
  3. Use the most weight possible (with proper form).

So what movements satisfy the above criteria?

  1. Squat
  2. Deadlift
  3. Press
  4. Bench Press

What Does Progression In Barbell Class Look Like?

Let’s assume you are able to come consistently to 1 Barbell class every week (same time and day). What would your notebook look like after 2 months?

In the past 2 weeks of implementing our new Barbell programming, we have already seen an overwhelmingly positive reaction. Committing to a consistent schedule of training is challenging but deeply rewarding.

As always, please reach out to your Coach for Life if you have any other questions or concerns regarding this class. We hope to see you in our one of our Barbell classes soon.

Group Class Programming for Monday, August 28th, 2017:

1) Deliberate Practice: The Muscle Up

2) Chelsea

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