Specific steps of barbell training method

Barbell training can effectively help us increase our arm strength and achieve a very good training effect. However, barbell training must be taken seriously, otherwise we may suffer muscle strain and injury. Do not blindly engage in high-intensity exercises. Let us popularize the barbell training method in detail.

Muscle thickening: Generally, do 3 sets of each exercise, 8-12 times per set, and use a weight that is just enough to complete the exercise. Also, do not train the same muscle every day. It is better to train it every other day. At the same time, supplement it with high-protein foods to facilitate muscle rest and growth.

Muscle explosiveness: Generally, do 3 sets of each exercise, 5-7 times per set, and the weight should be just enough to complete the exercise.

The upper limb muscles are mainly divided into three parts: the biceps on the inner side of the upper arm, the triceps on the outer side of the upper arm, and the finger flexors of the forearm. After exercise, the triceps brachii has the largest volume.

The basic exercises for training the biceps are barbell front curls and single bar pull-ups;

The basic movements for training the triceps are barbell double-arm extension behind the head and parallel bar double-arm flexion and extension; the basic movements for training the forearm flexor muscles are to fix the forearm and use the wrist strength to pull the barbell.

Of course, the deltoid muscle of the shoulder is also very important. It will make your shoulders wider. You can use the barbell front raise, dumbbell lateral raise and dumbbell bent-over fly movements respectively.

The barbell training method introduced above can help us achieve a very good training effect and can effectively help us improve our physical fitness. It will be of great help in reducing the colds and fevers that we are prone to often, and can effectively deal with the invasion of influenza viruses.