Fitness, Nutrition and Health- All Welcome (Hardcore and “Light”)

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2261

I hesitate to say “better”. There are advantages to barbell training as the main component of a strength training program.

Barbell training the major lifts — Deadlift, Low Bar Back Squat, Bench Press, & Overhead Press — allows one to use a LOT of muscle mass over an effective range of motion.

Barbells are more stable than dumbbells, making them easier to move with good form. For example, it’s easier & more stable to move a barbell in a bench press or OH press versus doing the same movement with a dumbbell in each hand.
I think most people can picture this.

Barbell training allows one to make greater progressive gains over the long term. The ability to move more weight on the bar = an increase in strength.

You start low, and add some weight every session, and eventually every week (and eventually every few weeks).

Barbell training at progressively higher weight loads the skeletal system & your body will respond to that stress & adapt by building more muscle & bone mass.

I got up to about a 50-55# goblet squat (holding a loaded dumbbell in front at chest level) and it was getting difficult to get the DB in position in order to squat it.

I squatted (barbell; low bar back squat) 168# this week (I’ve been training a year!). That would be impossible for me to do with DBs.

Barbells can be easily micro-loaded. That is, weight can be added in small increments with a set of micro-plates (1#, 0.75#, 0.5#, 0.25#). There are micro-plates for DBs, but it’s only going to be useful for a short period of time.

Having said all that, I was doing a DB program for a year? more? before switching to barbells. I had the DBs already at home so it was easy to get started with that set-up. I had to invest in some barbell equipment in order to make the switch.

For time put in? ROI? barbells hands down. You will be SHOCKED at how strong you can get in a relatively short period of time. Beginner gains are amazing!!!

The Barbell Logic podcast will not be everyone’s cuppa, but there is a Why Strength? episode and a Getting Started series in the archives. I also like the episode The Myth of Maintenance.

I found the book The Barbell Prescription helpful too. But, I’m mostly a podcast kinda gal. So easy to listen and absorb the info.

I also bought the big blue book, Starting Strength, for comprehensive info on form, etc. Most of the info can be found on YouTube. I’d look for instructional videos by Mark Rippetoe. Barbell Logic also has good videos.

One of the podcast hosts likes to talk about his 83 yo client Miss Sibyl. He says what is she going to do to keep from succumbing to fragility? Join a basketball league at the Y? Start running? Join CF? She was a weak old lady having trouble getting out of a chair and walking.

Sometimes barbell training is the only thing an elderly person CAN do, that will really make a huge difference in QOL.

I think Miss Sibyl deadlifts 135# now.

Happy to answer any questions!

2262

Same. One ear while walking the dog. Podcasts, music, or audiobook.

2263

@Midwest67 does an excellent job of explaining the advantages of the barbell (BB). I would add a few comments about dumbbells (DB’s).

DB’s do have few advantages over BB’s.

  1. DB's are easier to transport (more portable).
  2. DB's put weight over different areas of the body than a BB does. For example, a farmer's carry, where the DB's are carried like two suitcases on your side.
  3. The lack of stability, when lifting DB's, is both an advantage and disadvantage. While the BB offers more stability, especially when one increases the weight, the lack of stability also helps build one's core stability muscles. The stabilizer muscles allow us to move efficiently and with good biomechanics and spread the work of training and movement throughout our bodies instead of just putting all the stress on one or two primary muscles.
  4. You can't cheat DB's with your stronger arm. Bench pressing for example. When bench pressing with a BB, you can cheat your weaker arm.
  5. If you have shoulder mobility issues, then the DB's may be easier to lift overhead or bench press. And also allow you to also do shoulder mobility exercises at lighter weights.

I think using/owning both DB’s and a BB are important. I have both in my home gym.

2264

A little over 2 hours of biking around my slightly hilly neighborhood today. I have to go in to work tomorrow, and the couple of days after that look like rain, so I figured I better “go for it” today. It’s gorgeous out, so it was easy to keep it up.
It seems like after doing all this exercise while I’ve been off my legs should look better, but gravity seems to pull harder as you get older :frowning:
My son’s GF texted me this morning that they want to ride 30 miles this coming weekend - I think it’s great they seem to be enjoying biking. I am hopeful they will do it even if I don’t do it with them, but we shall see.

2265

The beginner’s BB program I use is the Starting Strength Novice Linear Progression.

It’s a basic BB strength program, using the main lifts (Squat, DL, Bench, Press). Chins can be added in. Same with Power Cleans (usually young people only). Accessory lifts are usually added towards the end of the NLP or in Early Intermediate.

This is NOT the only way to get strong! (see @sushiritto )

The SSNLP program is designed for simplicity and uses a minimal effective dose to build a foundation of muscle and bone strength. Not a program designed for aesthetics perse.

There is a directory of SS coaches and gyms listed at the SS web site. The company also hosts workshops across the country, and those can be a great introduction.

Barbell Logic specializes in hand-holding online coaching. BLOC coaches also follow the SS NLP & strength building concepts, but don’t use the SS name (anymore).

Barbell Medicine is another off-shoot of SS. Coach Leah Lutz will post on IG about any openings in their women’s only online class.

2266

Just an easy walk, core and yoga video today. And H got a normal report from his doc visit today. He doesn’t have to go back for 3 years. Much better than the previous 3 months and 1 year visits.

Just relaxing on the couch while younger S works. I kind of like this life.

2267

This gave me a big smile! I LOVE that one of my kids will go on hiking vacations with me! It means so much to share a much-loved activity or interest!

2268

I have a serious first world fitness problem…

I just realized I have a biker tan. I think I’ve biked at least an hour for the last 10ish days. I wear long shorts when I bike, so there is just a couple of inch strip above my knees that’s fairly tan (Well for me anyway). It looks like about a 4x4 strip across/above each knee. When I wear dresses or shorter shorts, it’s going to look like I have very dIrty knees or something. Said tan (but not as dark) also ends At my sock line, and since I wear a watch and gloves that area looks interesting too.

I have been wearing sunscreen, but I guess I’m not used to all this time on my bike in the middle of the day.

2269

Wait. What? I’m old. I power clean. I also squat clean aka or clean. :lol:

Just to keep everyone informed, not that anyone cares. Nearly all folks who pick up a barbell with typically learn the powerlifts: squat, deadlift and bench press. No overhead movements.

A few idiots like me will get bored and try Olympic lifting, which is two overhead lifts. The snatch, which is moving the BB over head in one movement and the clean and jerk, which is moving the barbell over head in two movements. These lifts require much more technical expertise than powerlifts and very few have the time and/or energy to learn. Powerlifts are easier to learn and they help in terms of functional movements.

The snatch and clean and jerk are not functional movements, but they’re beautiful IMO. A well-executed snatch, for me, is like watching a maestro or ballerina.

FYI Powerlifters and Olympic lifters don’t get along, so they have separate gyms. Otherwise fights would break out and the powerlifters would win just by their shear numbers in terms of people and their generally larger size. :smiley:

As for accessory lifts, these are variations of any of the three powerlifts or the two Olympic lifts, like using tempo (a pause), RDL’s (Romanian deadlifts), etc. Again, @Midwest67 is right, these can be layered on much later when a person feels comfortable with what they’ve learned.

Now that I’ve bored everyone.

2270

Haha! @sushiritto You have already established yourself as a very strong and hard-working unicorn with exercise ADHD. :slight_smile:

But, it’s true, SS does not program Cleans for everyone. SS will argue that for most athletes over 35-40 (ouch), cleans might be fun, but the ROI v. injury risk is not worth it. SS would rather see older lifters focus on the boring basics – especially in the beginning – and get strong.

I’m following one SS coach on IG who is very pregnant and still lifting. I’m so glad I will never ever be pregnant again. O.O

2271

I think the strongmen would win! C-R-A-Z-Y

2272

I’m totally serious. I’ve actually seen a fight break out between these two groups at a gym. Olympic lifters take up too much space chasing BB’s all over the gym. :smiley:

I totally agree. Olympic lifts should only be taught to “old people” when: a) they’re interested in learning the techniques and b) have the mobility to move weight safely overhead. But I’m not sure at what age where you shouldn’t try, because there are plenty of examples of older people safely doing Olympic lifts.

2273

@1214mom , I take my tan pretty seriously so that would bug me… can you do a little tanning with less coverage at your home - or use some type of self tanner?

I am aware that strength training/weights above head CAN help bone health. I do some limited strength training with handweights - but I admit more in the winter and even then not regular enough.

2274

I have the type of light skin that I have all kinds of strange tan lines. I’ve decided to embrace them. My sil and my sister with olive complexions have these beautiful even tans. I get one arm that is tanner than the other from the car. Doesn’t matter what I do, sunscreen or not. It still happens. Eh, I’m fit. I have lots more problems. Lol

@sushiritto, quite the CrossFit brouhaha! My daughter who used to coach says that lots of local boxes are de affiliating.

BTW, D is Oly lifting all the way. Although her gyms are still closed. It’s been hard. She had to confiscate her barbells from a friend ?

2275

@deb922 Yep, this brouhaha may be the end of CrossFit as everyone knows it. But affiliates and members were already getting tired of the “mothership” anyway. This may be the last straw.

I Oly and power lift. It’s all important to me at my age. Oly lifting isn’t really necessary to stay in shape, as @Midwest67 mentions, but I enjoy it and you don’t often see many folks do it. Certainly older folks.

I actually learned Oly lifting late in life, maybe 7 years ago and it’s just more “majestic” to me than power lifts. But as the expression goes, I’m a “jack of trades,” but an expert in none. In terms of weightlifting.

Snatches today for skill and strength, and then 4 sets of front and rear squats in the 7/13 rep scheme. Weight stayed the same as last time. No changes. The HIIT was a 16-min AMRAP of assault bike, toes-to-bar and glute ham raises.

2276

@sushiritto and @Midwest67 Thanks for the pros and cons of barbells vs dumbbells.

2277

The CrossFit controversy reminds me of a number of years back when Bikram fell from grace! I guess some of these purported dynasty builders are destined to fall from grace!

4.2 warm, humid miles as some rain moves in from the edges of the hurricane on the Gulf. I’m a little over 40% of the way across Tennessee and somewhere west of Chattanooga. Projected finish is around August 5. I’m sure I’ll lose a little time at some point, but so far so good. I’m positioned about 1/3 of the way down the field of 19,000 entrants.

2278

Where did you find out about the Race Across Tennessee? I think I’d like to participate in one of those types of things (distance race over a long period of time, more about getting in the miles than speed) but have no idea where to find them.

2279

A couple of years ago some of here on CC did an across country challenge here: https://shop.runtheedge.com/

2280

I’m pretty plugged into Tennessee running, so I was hit with it from many sides! The “race” organizer (an eccentric character known as Laz) expected a couple of hundred entrants and got 19000. I’ve seen virtual runs down the Keys and a few other things. I guess maybe google virtual runs and see what multi-day events you can find.