Why I Stopped Doing Barbell Exercises & You Should Too
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- เผยแพร่เมื่อ 26 มิ.ย. 2024
- The Barbell Squat, Deadlift & Bench Press will always be amongst my favourite exercises, but for strength, muscle mass, athletic performance and my goals of longevity, there are often better implements to use than a straight barbell. In this video we'll talk about why that is and some of the alternatives.
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I definitely understand why people don’t use barbells. Honestly I use barbell exercises because I find them entertaining, I know they’re not necessary but to me they’re the most fun.
Agree . The best exercise is that you enjoyed the most
That's fair. I get that!
I usually do a set or two of a more explosive variation of exercises with a barbell, then just move on to DBs or kettles. It's exactly for that reason, a good, explosive military press just feels good. It's like a muscle up, not really that great but boosts the mood and confidence for the whole workout.
Entertaining? I’m a 40yr PT. Light to medium weight it’s totally good. But heavy weight it’s not “entertaining” to your body after a certain age. Look at RONNIE, HAFTHOR, Eddie Hall. They stop for a reason.
@@87gtss I truly don’t care buddy, rather live a lil shorter enjoying my youth while I’m able lifting heavy than always doing lighter weights. Everyone has different preferences
I simply cannot imagine training without heavy barbell exercises anymore. Particularly barbell squats---they are the most intimidating; most exhausting (more than deadlifts for me) but most exhilarating of all the exercises I do. Nothing compares to busting my ass under the bar to complete some heavy sets and just... feeling so alive afterwards. It's a sensation that I simply cannot find anywhere else in life!
So you lift for the process. Others lift for the result.
@@IO9802 I'd say my goals are compromised between strength gains in specific movement patterns and increases in muscular hypertrophy.
I start sessions off with one or two heavy compounds then move on to bodybuilding style isolation exercises in higher rep ranges.
It's not absolutely optimal for either goal given the finite amount of energy I naturally possess, but that's something I'm willing to accept as I don't want to give up either training methods completely.
I agree 100%
@@HugTower But a dumbell bench press does the exact same thing as a barbell bench press? You can overload it to the max (in the right gym) while keeping the benefits of putting your wrist in a good position. It's still a heavy compound movement.
Same. It’s the best bang for your buck. I almost guarantee you that he built his base off of barbell and heavy movements so I can’t agree with his take.
Fair arguments from you. One important benefit of having a barbell is limited space/equipment and especially if you're building a home gym. Not everyone can afford to build a commercial gym (and have those luxurious machines, that even some people's local commercial gym don't have), especially under the pandemic we're in. Bodyweight and barbell exercises have gotten pretty popular under the pandemic.
Yes!
From a bodybuilding perspective I can see the point. To me barbell training is the center of my reason to work out. It is very revarding for me to get stronger in those barbell movements and that is the main reason why I like to work out.
Same!
Bodybuilding is all fine and dandy, but I just enjoy the 3 powerlifting exercises the most and will always have them in any program even though I don't have aspirations to compete.
@@Shvabicu
Same. I just like all compound movements tbh. Pull ups, Dips, push ups as well as the big 3.
The same
@Guy Whose opinions will offend you cutting weight will not make you healthier. If you progressively overload and do not ego lift, heavy lifting is actually healthier for the body. Idk where you heard that it was in any way bad?
I believe that balance is the key. Doing your exercises equally with different apparatuses is better than just doing them with one or two apparatuses.
True!
This video made me appreciate that "balance" aspect more, especially since his barbell course incorporates bodyweight exercises! I believe barbell exercises are essential for weightlifting from newbie to experienced but if I were my muscles I'd appreciate that weight hitting me in different variations as well! 😅
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Looking forward to trying it out!
I think it’s an interesting concept and makes sense at first hand, for example when you exchange an exercise like the bent over barbell row for a chest supported machine row that is not a bad exercise swap. However, the majority of people train at commercial gyms where the machines are terrible as they move in terrible movement pattern and do not allow you to go through the entire ROM. I also find that barbell bench presses for example, contribute to an increase in strength In other horizontal pressing exercises like a dumbbell press rather than the other way (meaning dumbbell presses aren’t as likely to increase your bench as benching is likely to increase your dumbbell presses) which allows for increased load and tension. (This is just my opinion by the way, would love to hear what others think)
Hey Ali! Would love to know what those machines are in specific and how they do not allow you to go full ROM.
And for your point that BB BP contribute to increase in strength to other horizontal pressing like DB BP, I think it comes down to the scale of increments:
BB can increase the total weight as little as 2.5kg each time, while that's 5kg for dumbbells.
If there are smaller increments for dumbbells, e.g 22kg to 23.25kg DBs, I doubt that there'd be much difference
I wish there's such version of dumbbells but I doubt that manufacturers would do that
Love your insight!
Enjoy your day!
@@marcocfitness some companies do 2.5lb increases. one thing you can do for presses, side delt variations, and curls is to buy these very small sets of rubber miniplates made for dumbbells. rogue makes them I think. Also, if you have 1.25 pound or 2.5 pound ankle/wrist weights you can use those. It's kind of DIY but it works. I use barbells and still have the issue of 2.5 each side being too much so I use microplates and increase some exercises by 1 pound total such as my bench every week. It's such a small increase that you barely notice it. It's crazy how no one knows about it. The only downside is the variation in bigger plates can negate the one pound you are adding if the 45s say are 2 pounds less but you are still traveling in an upward trend.
they are called rogue change plates or rogue add on plates for dumbbells i think
Seal Rows op
I wholeheartedly agree with the statement that barbell strength translates to dumbbell strength but dumbbell strength does not translate to barbel strength.
My entire 20s I spent avoiding squats and deadlifts since I have bad mechanics, never had a coach, too lazy to record etc. I did develop muscle and get big for sure, but I always had lower back pain and anterior pelvic tilt. When I forced myself to learn proper breathing/bracing/pelvic awareness to squat and dead heavy, my back pain went away.
I feel like you gotta earn your rites with barbell movements
This is so true. I don’t do BB work due to a posterior labrum tear on both shoulders, and my back pain went back. After relearning BB movements I realized they helped my back pain. Regardless, I stopped doing them because they were too taxing, and I addressed my core stability itself
I've reached the conclusion that nothing is mandatory, no rule is ironclad, no equipment is sacrosanct and in the end you can do shit (or great) no matter approach you take.
So, yes, I kind of agree with you on this one. Though what do I know, both my aesthetics and strength are trash levels.
That's a great level headed approach to it!
Lol
The hardest exercises are the most rewarding mentally. The battle is worth more than the “physique” for some of us.
That's fair!
🤣🤣🤣
Yes … I love heavy deadlifts.
cope
Was waiting for this one. Totally agree about joint health and awkward position due to barbell structure. This channel is slowly becoming the place for "mature" resistance training. Where common sense and health is more important than fancy equipments.
Thank you! 🙏
@@coacheugeneteo but why should we be weak babys and let out joint health be weak to where we must do exersise as certain way to avoid it. isnt the enitre point to be as healthy as possible so how do we train to have very active aand healthy joints.
Agreed. This channel and kneesovertoesguy are my two favorites for healthy, longevity focused training.
You'd be smart to stick to yoga only if you really care about your health. oh and lift very light weights and be small. This guy is strong enough where any challenging exercise will cause issues.
barbell training has been around for centuries, only people who try to ego lift destroy their joints. progress overload is the key.
Before I stopped training in a gym (pre covid), I found that doing a lot of non-barbell work was important to make progress while managing the onset of joint fatigue from barbell work. Even as an intermediate powerlifter, I found that doing a lot of dumbell movements helped me keep training volume for any given muscle group relatively high while not annihilating my joints, esp for upper body movements.
I enjoy doing mix of barbell, dumbell and bodyweight. I find barbell movement a lot of fun and by doing a mix I'm able to stay motivated and have fun in the gym
I switched from barbell bench press to dumbbells and I'm really happy with that. My shoulders feel much better and since I workout alone I can push myself more without higher risk of getting crushed, so mentally I don't hold myself back. Same goes to bend over rows, even though I do my main strength component with a barbell, when I do more hypertrophic or time under pressure I use Gorilla rows and the bonus is better core activation from staying on my feet and working one side, or even both (if I particularly hate myself that day) at the time.
Agree. My shoulders have always felt more strain from barbell upper body exercises. I have always enjoyed cables and dumbbells and of course kettlebells.
plus more stabilizer muscle development
Totally agree. Almost from the start I switched to multi-grip bars, dumbbells and free handles for upper body presses, pulls, and isolation work. The movements feel so much more natural than a straight bar and I have never experienced any pain or discomfort while lifting.
For lower body training, trap bars and safety squat bars can effectively replace the straight bar. Hand-supported Bulgarian split squats are awesome!
Just ended a workout cycle that was very barbell focused, currently writing my next workout program. I will take this advice into account and experiment myself- thank you!
I personally feel like the squat is the only thing that holds me in check. If I didn't squat or deadlift, I would've definitely called it quits. The feeling when u are pinned under the bar and can't get back up, but you know you have to kinda keeps me disciplined in a sense? Idk lmao. And c'mon let's be honest who tf only enjoys using machines and other variations. Provided they might build muscle better, but they are boring as shit. There is a 'fun' and 'oh well shit I'm gonna die today, but I love it' aspect as well
Exactly, I always just start with my big compound in the beginning and after that I do my volume hyperthropy stuff, best of both worlds.
I think machines/dumbbells can be more enjoyable as you get more stability and can really push yourself harder. You can't go as close to failure on a BB squat as u can on a bulgarian split squat or hack squat which makes BB less fun to me
Umm I like machines better cuz it takes less time😃😅
@@BusterBossJR To each its own lmao. I think I just grew a love for BB cuz I only had barbells at home and during COVID i only worked out at home. And Idk some machines do 'hit the spot' but it just feels way too abnormal
Even though I understand that feeling, as I love doing deadlifts and variations because I feel like I'm about to shit myself on the last rep, some machines have the same effect. Try heavy leg presses or super squats and you feel the "if I don't lift that shit up, I'm about to turn into a pancake"
4:30 good to hear that you still consider barbells as potentially good for lower body training, as that's what I use them for (Zercher squats and regular deadlifts).
Excellent video! Touches every aspect you run into after years spent in the gym hitting the weights hard. After I started getting into tai chi and yoga I noticed my body started to move away from heavy upper body barbell work and got selective on my lower body barbell work. Barbells are great for setting a base and making you feel confident but once you have that confidence and your base down it pays big dividends to explore other avenues unless your goal is straight power or hypertrophy. Realizing your body has so much more potential than you could probably ever actualize in your lifetime is the light at the end of the tunnel, you really need to know what your goals are as a human being and learn to train your body around that. Continually learning and challenging yourself through the body is probably the biggest pleasure that I feel most people miss out on by becoming narrow minded in a particular style of body movement that they then identify with personally.
Pretty much aligned with your views on barbell exercises, I think the main issue (as you mentioned) is that people working out from home usually lack a good cable machine and dumbbells that are heavy enough for building strength in bigger movements. As I gain more experience strength training I’ve come to find that the biggest drivers for me are consistency and progression. This video is a great reminder to identify the existing exercises I enjoy while still challenging myself to find and progress new exercises that are exciting and fun.
I've seen enough powerlifters, strongmen and strength athletes say the same thing to think that there is actually something to this. Barbells are fun but after a certain point it doesn't seem to be a matter of if you'll be injured but rather when. I'm 40+ and don't really feel like getting injured so I've geared away from these types of movements.
There's also the fact that "honest" training can make almost any exercise incredibly tough if you allow it. I don't lift for anyone other than myself these days and I'm still completely injure free after two years of "training harder than last time" ;)
absolutely!
It all depends how you use it. The Oly weightlifting coach I used to train with is now 80, current world champion in his age / weight class and is rock stable. No injuries. He started in his early 30s with barbell training and never stopped. There is a whole master Oly generation that is, compared to others in their age (who also train) much fitter and they have a rock solid back. So it is not really about age and position you get "pressed" in. I do understand the point of view and certainly it has its point - but the other side also exists.
Absolutely agree. Over the last few years, I have gradually moved away from barbell movements so that I can increase range of motion, reduce joint stress and increase muscle contraction
use dumbbells problem solved
Barbell compounds lifts are by far the best way to introduce newbies to the gym.
Easy to implement a program and have people quickly make insane progress through newbie gains with progressive overload.
Way too many people fuck around on machines/cables/random body weight workouts without making any progress.
The Big 3 are far too valuable to not at least learn how to do. How to hip hinge for deadlifts, brace your core for squats, and retract and depress the scapula for the bench press, it just sets the foundation for any aspiring strength athlete
Great point! I love this video because it doesn't negate the fact that barbell work can still be essential and useful. And you are right because personally I built my gym confidence on barbell exercises and after "mastering" that I felt I could do anything and was forced to understand the concept of proper form. Machine and cable work is now more effective and I enjoy mixing it up with Kettlebell.
The last thing we need is more advice about how to get people started. There are mountains of that content.
Sure...
It's easier to teach a total beginner to execute a barbell squat properly compared to lets say leg press...
@@naskrajuciszy Not necessarily easier to teach but more valuable. I think OP meant its easy to demonstrate progressive overload and get more progress. I can personally attest to this.
Barbell squat being the first thing for a newbie sounds like the most sure fire way to keep them out the gym (and potentially in the hospital) for the foreseeable future.
I've been thinking about this video a lot since it was uploaded and looking for ways to apply it. The other day I swapped out barbell RDLs for dumbbell deadlifts as an accessory and I was blown away, I've never felt such balanced activation throughout my legs. I got an actual full pump in my hamstrings which has happened only a handful of times in 7 years of lifting. Absolute game changer, I can't wait to get back into the gym and try out more dumbbell alternatives.
Nice!
Sounds like you would enjoy the trap bar. Essentially deadlifting with dumbbells. Can also set-up more like a squat or more like a deadlift, or you can RDL with it.
As someone who loves barbell exercises I do have to say I respect your opinion and found this to be a very good and entertaining video. keep it up!
Thank you! 🙏
Yeah I'm mostly agreed here. I think barbells are great for building strength on a barbell, but I don't often see a great deal of carry over into judo and jiu jitsu for myself. Weighted dips as an upper body push coupled with single arm shoulder press have given me way more in useable strength than anything with a bar ever has. Heavy Sandbag pickups and squats did the same for lower body strength for me, having said that, I really enjoy back squatting with a bar, I love how the weight feels across my traps, and I love that moment when you're in the hole with a big weight on your back and the only way out is to push.
Nice!
Does barbell squats actually build Raw strength overall though ?
@@mikexcanxjerk I think it does, that and deadlifts. Deadlifts probs more important. I ride a mountain bike, just got back into it after 7 years, last 2 years I’ve been squatting and deadlifting more than any other time.. on the bike, I am able to climb the steep, rocky climbs like a mountain goat, 7 years ago I never had the strength despite riding more… I’m 45 now, so yes I believe they develop useable strength
@@mikexcanxjerk silly question.
As a BJJ athlete and personal trainer, barbell lifts absolutely have a massive carry over to BJJ. Barbell lifts are KING when max strength is the goal. Being able to squat and deadlift heavy in order to build strength has carry over to practically ALL sports.
Throwing a blanket statement like “barbell lifts don’t have carry over to xyz sport” is just plain silly, as all exercise equipment have their place depending on the goal of the lifter. Eg. Kettlebells for more dynamic and ballistic exercises to work on power and rate of force development, “functional” equipment like sandbags, boxes and slam balls for conditioning, dumbbells and the oh-so-demonised barbells for muscle hypertrophy and strength.
Enough with this “this training modality is superior to the other” elitist BS. ALL forms of exercise, if the intensity and dosage is applied correctly and the athlete has the strength and mobility, can be of great benefit. Remember that.
I see your point but I always hated dumbell excercises, and there is only a very few machine I like to use. So as a lifetime natural lifter (for almost 30 years now...) I still stick to barbell because I want to use as much weight (safely!) as I can. I do think that barbell compound movements give the most bang for your buck. It's just a matter of practice to do them correctly and safely. I think it's a personal preference because at the end of the day what matters is the consistency.
Also, barbell excercises are fun and satisfying!
I have already switched out a lot of barbell exercises for exercises that suit me more(heavy bulgarian split squats instead of barbell squats for example), but there are some exercises that I cannot seem to progress without. For example I trained my chest with only dumbbells, bodyweight, machines and cables for a good while and found my results lacking, as soon as I started pushing my barbell bench press up again did I see the results I was looking for. I agree with the overall point of the video, if I can replace a barbell movement I probably will but there are some that I cannot train without.
Fair enough!
I definitely agree with what Eugene said. The barbell is a great tool, can be very fun, but there are other tools and movements that could be as effective or better depending on the goal and person's anatomy.
Agreed.
Dude, you're fast becoming the myth buster and the most logical and practical coach around; percectly sound and perfect logic once again. Whether correct or incorrect, "convenient" is their key to popularity
Thank you! 🙏
After watching so many 2010s training videos I always thought if I wasn't pushing a barbell I was not training properly. You have given me 'permission' to chase muscle stimulus instead, so thank you for that.
I love the stability factor introduced when using dumbbells and whatnot because it helps build up those stabilizer muscles. That being said, my favorite movements are barbell deadlifts and barbell squats.
They've massively changed my body and strength in general. Still love dumbbells and other methods, but my true love is the barbell.
Its actually disgusting how much incredible information you put out for free. Like, well presented, brilliantly thought through and open for discussion content. Really appreciate all your work!
Disgusting though? Lol
Why disgusting haha
Maybe it'll be delicious if it's a charged video🤣
All jokes aside, agree! Excellent content from Eugene!
It is absolutely revolting how much I agree with your positive attitude. Great stuff on TH-cam IF you know how to filter the BS.
The barbell is literally the only friend I have in the gym - feels kind of weird to call it that, but I am just a beginner and the barbell being the most used equipment in my workouts helps me keeping my sanity by being the solution to most of my problems. Squads, deadlift, BP, OHP - these are the things I focus most on at the moment, and the barbell is the tool to help me make progress in those exercises. It also helps me with keeping my workouts simple yet effective. Plus they are definitly more fun to perform than operating on machines.
Though I see and understand your points, I will not switch up my routine - at least not yet.
Gladly in the future, when I have achieved my goals on those exercises and the cost/reward -ratio for those exercises comes to a downfall.
I started with barbells (starting strength linear progression, but had to do high bar squat) and don't regret it. I learned a lot and the barbell OHP cured my shoulder issues completely. I am in fact extremely thankful for the experience.
I have since moved on to purely hypertrophy specific training, but that is after a year of foundational work and time for transition. The only barbell movement I still do is high bar/safety bar squats, and trust me I tried everything before going back to them because that was actually the one I least wanted to do.
So while I agree with most of what he said here, it all still comes down to what you want to do. You do what works best for you and what motivates you to keep coming back to the gym as an individual. I'm not just saying that to you, but kind of backing up what you said.
@@HAL-dm1eh I do appreciate your insight. The foundational work is excacly what I am working on right now. I never was sporty in my teens and the big compound lifts definitely help me and my body to develop some overall fitness. Once that chapter is cleared, and I achieved my strength related goals, I will set new ones, which then totally might be in a different direction than strenth training itself.
Also your point about OHP helping your shoulders definitely counts for me as well!
@@HAL-dm1eh I also focus mainly on hypertrophy. Any reason you've kept the hb squat specifically?
@@IO9802 It stimulates the most growth in my general lower region as a whole, and also supports keeping my spinal erectors from detraining between RDL bouts (which are done about every 9 days).
After spending so much time mastering it and finding what depth (just at or very slightly below parallel) and rep ranges are best for me, it's also a very natural feeling movement for me which goes a long way. I actually don't even hate it anymore.
I tried leg press, V Squat, smith squat (both split squat and regular), machine squat, squat press, and hack squat at my gym.
I could give you a very good reason why none of those worked well for me personally but that would be a LONG post. I'll just say I did reintroduce the hack squat to alternate with the HB squat. I in fact do the hack squat on RDL day.
It's a good growth stimulator and on different parts of my quads. It developed an amazing teardrop over my knee and also the top middle front part of my leg which kicks in at the end of a hard set. It compliments the HB squat perfectly.
The only reason I gave up on that one for a while is it's not a plate loaded machine at my gym like you might think. It's pin and plate stack type of deal and the sled starts at the bottom with no stops. Awkward, but hey it works.
@@HAL-dm1eh I should probably check TH-cam replies more often haha. Thanks for the thorough explanation. I kinda suspected spinal health is the answer! I also suspect low bar squats place more sideways pressure on the disks (due to a bigger forward lean) which has always irked me a little.
This absolutely makes sense. I only have a barbell, dumbells and a rack at home so I use what I have access to. Back squats are difficult for me though as I'm 6'4" and have long femurs. Your videos have helped me immensely nonetheless. I'm considering a safety bar to help get deeper in my squats. Thank you for the great content, Eugene!
You did change my perspective on barbell training, particularly for upper body. My training is focused on gaining muscle. However, I include Squat, Bench, Deadlift once a week in training, simply because I enjoy it. After watching this video, I will still use a barbell for those exercises among others, but I've decided I will rotate them in my program occasionally instead of performing them every week. Thanks for the awesome video
Being able to put small increments of weight on a semi stable platform (barbells being more stable than DBs & Kettle bells or calisthenics, but less than machines) allows for extremely consistent training conditions and is a big help for progressive overload. Dumbbells jump by 5 lbs usually and that leaves someone lifting the same weight for several weeks, possibly months. I wouldn't say that barbells are a must but to me unless someone has really specific needs/ goals that would be better helped by an alternative, I wouldn't jump to the conclusion that abandoning this mode of training is an obvious benefit. Also given the range of barbell types, bench set ups, accommodating tools, I'd say barbells are FAR more versatile than many give credit. Have short legs? Try sumo or block pulls or a buffalo bar instead of conventional deadlift with an oly bar. Your leverages suck for squats? Try SSB or front squats for different mechanics and crazy quad work. Long arms and struggling on bench? Try to work on your arch, and adding in a Larsen press accessory, and don't bother with triceps work as long as you still have one exercise for the long head like a skull crusher. I wouldn't say barbells are perfect, but they are my favourite :D so, I respectfully disagree Eugene but I enjoyed your video nonetheless. Cheers!
I recently switched from barbell movements to dumbbell after having a shoulder injury and I love it so much. I get stronger faster and I strengthen my stabilizers. Not to mention it’s usually a more natural movement since your hands aren’t locked into place.
I'm in my late 40's and looking after my health, and more specifically my joints, is a number one priority. When you are in your teens, 20's and 30's you are pretty much bullet proof. Sadly that doesn't last! Great video.
The safest squat is the 20 rep squat, you can continue this into old age as long as you listen to your body and give injuries time to heal.
Experiment with days off to find your optimum progression cycle, many people progress more quickly on 8-12 days rest from the squat rather than 3-7 and many female bodybuilders use a 2 week cycle.
I also switched from barbell press to cable press because my shoulder joints started to pain with the increasing of weight in bench press, and it really feels so comfortable with cable press as I can change the position of my hands as I want to, I don't get any shoulder pain and now I am able to focus on to work my chest instead of focusing on not to injury my shoulder
Nice!
cable press lmao just fix your technique and learn how to bench press properly
@@guigzb8449 did you miss the entire point of the video dweeb?
Yup, cable presses are way better since it allows better muscle and joint alignment with minimum stress on joints. I'm now training pain free with that too!
@@tepidlemming Yeah I'm a powerlifter so this video is quite garbage to me
Great video. Been a personal trainer professionally for 12 years, competitive powerlifting for 5 of those first years. In my first 5 years I'd preach barbell only. Next 3 less. And to this day even less so, with my opinions shifting very similarly in line with yours. I train every day mom's, dads, grandmas, grabdpas, sons, and daughters. Whether they want to be strong as humanly possible or healthier I've found barbells to be some of the least effective training methods for general populations of clients. Most people come to me asking for pain relief in combination with a strong/fatloss goal, and although barbells ain't bad as you mentioned the positions they put you in are limiting and don't allow for maximization of mechanically safe positions for all clients. Not everyone wants or needs be a powerlifter. Barbells are not the only training method, and I believe should only be supplemental in most trainees programming depending on specific goals that would require a barbell.
ive always felt this way and im so thankful someone like you made a video with valid points as to why
I've been looking for ways to remove the barbell back squat due to lower back pains, so I agree with you to some extent. However, I will still continue to benchpress and deadlift because it does not hurt me in any irregular way while I do them. Thanks for another great informative video.
I believe that barbell exercises force novices to learn how to have mobility, a stiff core, prgressive overload, stability etc but, I also believe if you have the option, use machines and non-barbell movements for volume work just purely to minimize the stress.
@Omora you do realise that you're saying most people can't walk
This has always been me. I always found/find myself gravitating back to DB shoulder presses versus barbell, and machine and cable variation of rows.
Same!! 🙋🏽♀️
Interesting seeing this take. I've moved away from barbell work mostly because the fatigue/activation ratio is too high and have seen good gains from this change. The point about lower back strain really resonates for me as well. It's all I get out of a low bar back squat.
I tend to go back and forth on this. I’ve had great results with lower body barbell work in terms of strength, carryover, and enjoyment, and believe that barbell work taught me how to brace properly. On the other hand, I’ve had much better results avoiding injury when pressing with dumbbells.
I am all for one thing really...results. For this I need the easiest(for me) exercises to load, while training many muscle groups at the same time(compound moves). Prime examples being squats and dips(with their variations). Low bar squats are to me essential and I need a barbell for that. Of course I am very far from the point that my max load hinders my recovery(the point you mention in your video)
Nice!
On the point of mobility - I used to barely be able to squat to powerlifting depth, and almost have butt wink at that depth, and over the course of a few years have now worked to ATG squats without butt wink. While I understand that this takes time, I personally thinks that the mobility benefits to using barbells for long periods of time are a benefit which can't be overlooked for someone like me who doesn't want to dedicate extra time to mobility/stretching. It's almost like squatting stretches for me as I warm up and add weight.
How did
you get rid of anterior pelvic tilt/butt wink?
@@segovian I found forcing yourself into a weighted stretch with the bar is helpful. Set yourself, then sink in in the hips knees and ankles keeping your back set and you should feel a stretch as your knees track forward for ankle mobility. It’s a process, and doesn’t happen over night, but over time my ankles got much more flexible, which is the main cause of butt wink, and that allowed me to sit all the way down.
@@segovian but wink is finr
Don’t believe any fitness influencer saying he quits barbell exercises. Keep doing them with prober form . He is not the only one who said that .
I had an experience similar when working out my middle chest at the bench press. I felt pain on my left shoulder when pulling down the barbell, then I did the same excercise with dumbells and still felt some pain. Then I had to rotate my arms 30 degrees in to do the exercise safety. Conclusion, dumbells give more mobility to a safe and painless position.
At first I viewed this video with a slight negative mindset but it was an excellent video however there is one undeniable superior advantage to barbells, the ability to micro load because as we all know that number 1 way to grow is by progressive overload and as we get stronger our progress becomes slower and smaller, so for this reason i respectfully think that the barbell is (in most cases) superior.
That's true!
@@coacheugeneteo massive honor for you to reply 😊
Great video Eugene! If everyone asked “How many plates you load on the flat bench machine?”, barbell training would likely fade away fast! 😆
😂 truth
If you’re training for strength a barbell is an absolute must
You always have intelligent, well thought out content, and am always reminded as to why I’m a happy subscriber 👍
Thank you! 🙏
Before watching all the video… I TOTALLTY AGREE the reason is u can limit the lower back limitation (e.g hack squat or Pendulum squat instead of back squat with barbell) and with that u can load more weight and have better Hypertrophy…also u avoid a lot the risk of an injury!
Yes!
As I get older I've been doing less and less barbell exercises (I would state my age, but I don't think my keyboard goes that high). I'm not that into hitting pr's and ego lifting as much as I"m into looking aesthetically pleasing and keeping my joints feeling good. Maintenance is key for me. Great topic and video, btw 👍
you're awesome
I personally love doing barbell squats, deadlifts, RDL and hip thrusts with the barbell for legs because I fine it so fun. And I love doing the bench press with the barbell but I have noticed that my right side takes over more for the bench so I am incorporating more dumbbell and cable exercises in my upper body. I am trying to use machines more but I really enjoy my workouts more when I am using a barbell or even a dumbbell. This was super helpful!
the mind muscle connection you get with machines is something i love so much
I’ll take those Eleiko bars and bumpers. Our weightlifting club would have lots of use for them!
🤣🤣🤣
I think you're right about barbells. I think there's alot of ego tied to them. Dumbbells provide more of a natural movement for the muscle. That said, I've always trained with a BB, so it's just part of how I train. I think it's important to mix it up and do use different equipment.
Dumbells provide a more natural movement for the muscle? If you want to use that argument, stones and rocks provide a more natural movement than a dumbbell that is perfectly balanced with a knurled handle. In fact, we should just train with what nature gave us, because that is the most natural way. See the flaw in that logic? Nothing about lifting is inherently natural.
Totally agree given my personal experience. After struggling through barbell squats and deadlifts with back issues, I’ve switched to lunges/BSS/RDLs. And able to train with much less back pain while maintaining an absolute dump truck.
A very balanced presentation. Glad you included the fact that for many of us, barbells are all we have access to / room for.
There are some pretty unique adaptations that happen under heavier loads, and you can only access those loads with barbell squats and deadlifts. However, once you’re able to deadlift 2x body weight and squat 1.75x body weight, the marginal benefits and your adaptations will decrease, as you appropriately pointed out (those numbers are from starting strength). So I would say if you aren’t at those numbers yet, keep doing barbell squats and deadlifts. After that, change it up if you want to.
Barbells are extremely efficient for getting in tonnage with a low amount of time and for me the it’s the safest form of free weight exercise. I use a bit of everything but a heavy compound exercise start all my workouts and most of them are barbell based.
Your main argument to me sounds to me like overuse injuries. For me the simple answer to that is that if you have issues with it then rotate your exercises. If you bench once a week then every week roate between BB Bench, Close Grip BB Bench, and DB Bench or Swiss Bar Bench if you have that available. I tend not to notice barbell exercises specifically being an issue.
Choosing exercises that agree with your body is important though. Don’t force conventional deadlift if sumo feels safer and more comfortable and vise versa. If ultra wide comp grip benching feels bad then don’t do that, but most people can find a variation of the same exercise that works for them.
I will say in general it’s a poor choice to make the “main builder” of your workout something non-free weight as it tends to create weakpoints a lot quicker.
I completly understand your point and I agree that there are more ideal exercises, but I just love doing Squat, Bench and Deadlift so I could never give them up.
This makes so much sense. Also being a tall person I avoid barbell squats for the same reason demonstrated. Exercise isn't a one size fits all.
Dude, when I saw the title I was very triggered, but this video is very well balanced and valuable in my opinion. Even as someone who does nothing but barbell exercises for strength training.
Thank you! 🙏
4:40 is a great point and I agree with your perspective. I love squatting, but my femur length often always means my lower back gets tired well before my quads, it's really frustrating. Depth is also an issue. I think context matters here, if we are strictly talking about hypertrophy and a universal approach to hypertrophy, then I agree with Eugene's perspective. I do enjoy barbell movements, but for hypertrophy, I've had best experience with machines, cables, or dumbbells.
Agreed. I love bb squats, but being 6’ 3” and all legs, leg presses and the pendulum squat smoke my quads much more effectively
When you talked about straining when trying to tuck in with barbell, you spoke to me. Literally feel strong when I tuck in but now my left elbow has a terrible pain whenever I flex my left arm.
I don't agree, i have incorporated tons of exercises that you have shown on your channel, but replacing exercises and not rotating barbell variations will on stall progress.
1) Some of the movement patterns created by barbells just aren't effectively transferred to dumbells. Eg. Barbell Overhead press , and yes a dumbell overhead press is good switch but it has completely different stimulus in my opinion.
2) Barbells are also one of the best for incremental loading (eg. Microplates). Most gyms don't have smaller jumps than 5 pounds on each dumbell.
Dumbbell and barbell OHP are night and day no doubt. Straight bar OHP is the king of upper body movements imho, never saw the results I have now until I started focusing hard on it.
@@MS-pw6jx exactly, I incorporate both in the same training week, i hit a PR in at least 1 of them every week. Wonderful carry over!
Dumbells are most effective and safe for almost every exercise research shows
I injured my right elbow joint by using dumbells for squat and deadlift. I am not sure which one caused it. While now I can work out unaffected, it has been more than two months and my right elbow joint still hurts when force is applied from an unspecified direction... Such as when holding my jeans in the air in front of me... Or out of nowhere during cooking...
@@VashtheStampede007 I would recommend you look into the following for long term healing: 1) Carnivore diet (i don't recommend this full time, but anecdotes suggest that it enhances muscular and ligament healing maybe try it for 2-3 months?)
2) Look into red light therapy, i have heard that it helps tremendously
3) Get Insanely strong at pulling movements (I used to have a lot of elbow pain because my pulling movements were weak)
4) replace extremely grip fatiguing exercises such as RDL, Deadlifts with - Goodmornings
5) Kind of a reverse recommendation but - incorporate grip work, forearm training, Biscep training and tricep training (for forearms just doing hammer curls even - my personal choice for forearms) (tho in hammer curls you might face elbow pain in certain angles, for example i face elbow pain in it when i do them normally - i do them drag curl style - also i play around with doing them in different angles - every workout i figure out the position i don't feel pain in and do that. Slowly my elbows are getting stronger.
6) Learn the Hook Grip
Hope these help - my first two recommendations will probably impact the most. But I only did the last two - and my elbow pain in 90 gone
If you are trying to get as big and as strong as humanly possible, than Barbells OR Smith Machines are a must. Straight bar lifts allow you to lift the most amount of weight & allow you to load the muscle with the most amount of tension. And we all know that a stronger muscle is a bigger muscle. Sure, most injuries happen with barbells, but that's where risk/reward comes into play. Barbells just give you a certain thickness that you cannot get with just cables or dumbbells.
If you are into aesthetics & want to look like David Laid or Zyzz, than by all means, cables, machines & dumbbells will suffice. But if you want to look like an absolute freak/mass monster & get as strong/big as fast as possible, barbells are a MUST.
Want big quads? Squats. Want hamstrings? Deadlifts or RDL. Big chest? Incline or barbell bench. Shoulders? Seated or Military barbell press. Back? Barbell rows. Biceps? Barbell Curls. Triceps? BB skullcrushers or close grip bench. Traps? Barbell Shrugs.
All it takes is ONE set of barbell to failure in the 4-8 rep range. And you are pretty much guaranteed growth. As long as you eat/sleep.
Been training with Kettlebells since the beginning of the pandemic and can confirm my body feels so much better now than it ever did with barbells. Good to switch up every now and then :)
I think the fun aspect that you mention as well as the fact that it's much easier to have a barbell set up in your home than any number of machines outside of some smart gym solution like a tonal will mean that barbells continue to be king/queen in spite of awkwardness caused by fixed hand positions. I'm sure that similar strength can be built regardless of method (Barbell,dumbell,machines) but adherence to a lifting regimen is so much easier when the movements feel enjoyable, at least for someone who isn't making a living off of lifting but does it for betterment/enjoyment.
I respectfully disagree.
Not every has luxury for machines.
Plus, free weights are a tried an true method.
@@SchwarzSchwertkampfer you haven't watched the video, right?
@@SchwarzSchwertkampfera barbell is not a free weight in my opinion. Dumbells are free weights
@@jakealomani
Yes
Same
Using an EZ bar (underhand grip) for bent-over rows was a revelation...I could never do straight bar rows comfortably. Great vid.
Nice!
Ha. I'd never even thought of that. Will give it a go. Thanks.
I totally agree with this way of training. I hardly use barbells at all and find dumbbells and kettlebells ideal for added strength and joint protection, particularly shoulders and lower back. I also see you're wearing Vibrams for your training.👍🏽
Really interesting to hear someone of Eugenes knowledge to say this, especially regarding the barbell squat and the biomechanic disadvantage that some people have, thanks for sharing!
Two advantages of barbells I can see:
1. Bilateral loading makes a training session more time efficient compared to unilateral exercises.
2. A barbell makes assistance from a spotter easier, so you can push through some sticking points and get closer to failure in some cases, and also helps with eccentric-focused training, which seems harder using dumbbells or cables.
Aside from that, I don't see why barbells would have any significant advantages.
I started gaining a lot of strength when I started implementing barbells. I definitely wouldn't tell people to just "not do barbell workouts." It's not good to just say "stop doing this whole group of workouts." Many people will see this title without watching the video and use it as ammo, "well I saw you shouldn't do them at all bc they're bad and they'll hurt you!"
There's absolutely no helping people who take things out of context and can't be bothered to watch the video 🤣
@@coacheugeneteo True!! They're gonna be spewing misinformation loll.
Love the video Eugene. We share very similar philosophies on this. I always get asked why i don’t always incorporate so many barbell exercises into my clients programs and i give very similar answers. Unless they need them i rarely/don’t use them!
I appreciate this validation. I have never liked upper body barbell exercises. I occasionally do incline bench, but I find it much comfortable to do chest exercises like flys and even dumbbell hex presses. I think I wore down my shoulders as a swimmer so that may be why barbell press exercises are challenging for me. I absolutely do use them for squats.
I'd say that this unconditional love for the barbell over any thing else is part of the bro gym mentality.
I have no much experience in weight lift, I've been doing it for only 6 months. Before that I did 1 year of bodyweight training focused on weight loss... But I always felt weird when people said that the barbell exercises were better than Bw exercises for being compound movements... Like, the movement itself is pretty similar when you compre a push up with the benche press, for example. Even though there are some mechanical differences they both are compound.
And sure, I use at least one big barbell movement in all of my sessions (ppl 6x a week) bc it's really convenient for progressive overload, but I still use all other options avaibles like cables, dumbells or machines. And these options end up being most of my program... Like in the leg day I do 6 exercises, and only 2 of them are with regular barbells. It's more easier/practical to improve specific parts of your body with these other options. Wich is important for improving both strength and hypertrophy of your weaker points.
It’s like the fitness industry wants us to be weak forever:
Athlean X: breathe out during squats
Greg: maingain
Eugene: don’t use barbells
I'd like to see a study on effects on T levels for men, given identical conditions; diet, sleep, etc.... comparing guys doing classic barbell work; deadlift variations, squat variations, cleans, etc... compared to maybe a calesthenics group doing bodyweight squats, burpees, pushups, pullups, etc... and then compare that to a wind-sprints group, a stair-climbing group etc...
@@andymerkel6955 This would be interesting, very very interesting. I’d like to see a study which compares T levels for lifters who train only on machines and lifters who are doing only basic barbell work and other free weight exercises.
Excellent video. Learnt this lesson the hard way. I suffered a shoulder impingement injury after 3 years of training, and a lot of bench pressing. In saying that I still throw in barbell row in my program, but generally keep the weight low and go for reps. I also do a fair bit of rotator cuff exercises to help strengthen that area that was abused. Great video!
Cool seeing you on the channel 9 news today! Been a sub for awhile now. Keep up the great work mate 👍
Thank you! 🙏
Wrong
dummy
No
Since I’ve worked with my trainer for 6 months, I’ve noticed my body reacts much better using dumbbells. We still do some barbell work, but it’s not the main equipment anymore. I am also working on unilateral exercises because I have weakness in my left side of my body, so dumbbells work better.
I’m pretty new to strength training and I thought the video was click bait but you articulated your rationale real well. I don’t know enough to have a contrary opinion but this does give me food for thought. Great stuff.
I’m just taking a guess but I’m gonna say you build 90% of your strength and physique from doing barbell lifts…
Strength yes, physique no.
@@SkydivingSkyrim id say a barbell heavy program is a must for beginners and all this variation is more suited towards late intermediate to advanced lifters. I would recommend getting to a 1 plate overhead press, 2 plate bench, 3 plate squat and 4 plate deadlift for 5 reps each before getting rid of the barbell as by that time 80-90% of your physique will have been achieved.
You build 90% of your strength and physique doing whatever you choose to use. Most people choose barbells out of convenience and tradition. The body doesn't care at all what you use to apply stress.
This is an early April fool's joke if I've ever heard one
I started out using barbells for all my main movements, e.g. bench, squat, deadlift, OHP. But as the weight increased, my lower back became too heavily taxed since I have long femurs and a short torso, so fatigue was becoming a problem.
Since switching to dumbbells and machines, my lower back has not hurt for several months now, and I have found renewed energy going to the gym!
I think the headline overstates the case. I think most people should include barbell work. That said, you make a really rational, articulate, organized argument, if not for abandoning the barbell, for not relying on it exclusively for resistance training. And in 2022 it is particularly valuable that you do so in a way that is not dogmatic and is respectful. Kudos.
I train pretty exclusively with barbells because I like compound movements. My barbell movements include; Monday and Friday: Flat bench, Incline Bench, Seated OHP; Tuesday: Hang clean, hang snatch, deadlift; Wednesday. Back squats, seated leg press, sometimes front squats. Thursday; Metcon exercise. For me it is the most bang for my limited time to train my whole body though the week given I only have about an hour per week day to work out.
I totally agree with you on this one. I for one have changed most of my workouts to include other exercises other than barbell exercises. This is due to the tension created in my joints and the discomfort caused. I switched barbell bench press with dumbbell presses and get more activation in the pecs. like you stated, there are exceptions and nusnces to it.
Thank you! 🙏
What's interesting to me is that in my gym experiences throughout my life I've always had to fight just to *find* barbells, and even then there are usually far fewer racks than there are people who want to use them. Machines/free weights and even cable machines are always much more widely available.
You raise some good points that made me think, and I don't disagree. I appreciate your even-handedness, especially in your acknowledgement that incorporating those exercises is still something worth doing solely for the "fun" factor which can make a huge difference in exercise discipline.
Thanks for your content Mr. Teo.
very interesting perspective and will be considering this in future, thanks for the video
I couldn't agree more!! I feel like barbel exercises are incredibly fun and boost your confidence a lot, but they are not that easy and require some learning and practice to get the proper technique. But still they can be a great tool for novice and intermediate lifters.