- by Kelly Miller
- 1 minute read
This is all personal preference, but I find I get a better stimulus out of a class when I’m lifting a barbell, whether it’s cycling a lighter bar fast or moving a heavy bar for a couple reps. I just enjoy having an object in my hands knowing it weighs “X” amount and I’m moving it.
Another big thing I like doing with strength portions for myself and PT clients is working on different challenges with a certain movement.
Let’s take the Back Squat for an example:
You could load the bar up to 5 out of 10 for difficulty and sit in the bottom of the squat for 3-5 seconds and do 5 reps of that before you re-rack the bar, rest for a min and repeat that 4 more times. This is a simple rep scheme to help build strength in the bottom of your squat.
Let’s say you want to work on strength through the full movement instead of just the bottom of the squat. I will change one thing and the stimulus will change completely: make the weight 5 out of 10 for difficulty, take 3-5 sec descending to the bottom of your squat, 3-5 sec ascending to standing, do 5 reps and re-rack the bar.
There are two simple changes that you could make with your Back Squat or really most barbell movements and you will get a different stimulus.
This is why I like barbell movements. You can play with the reps, the time under tension, and the speed at which you do them at. There are so many different ways to improve your strength!
Talk with a coach about your goals, get the plan to achieve them.
Take the first step towards getting the results that you want