The Truth About Barbell Training

by Tyler Shamaly

Not too long ago I had somebody ask me an important question, "Does your place only focus on weightlifting?" While we don't only focus on weightlifting, we do find a high value to incorporating barbell and dumbbell exercises to nearly any exercise program.The reason is quite simple, while performing one of the four main compounded lifts (deadlift, squat, bench and overhead press) you are engaging nearly all of your body in a strong and functional way. Not only are you reaping the benefits of the strength and conditioning aspect of it, but you are also training a lot of little stabilizer muscles that help keep you from seeing an injury in the near future."So will I get bulky?" is the question I get asked every day of my life, and the answer is noI know a lot of women fear the big "bulky" look of a bodybuilder and feel as though weightlifting will lead them to look-alike; but the truth about it is that these men/women eat, sleep and breathe getting BIG. They do not cut their calories, they do not train on a typical basis (meaning they're in hyperdrive) and they do not train with any other intention other than to build muscle.With that being said, if you're the individual who wants to tone up and / or lose a couple pounds, then you can certainly do that by weightlifting. The difference will be in the intensity of your exercise program, how you're eating (odds are you will be in a caloric deficit) and also the amount of cardio you're doing.When weightlifting to trim down and tone up it is crucial to get a balance of actual strength training, stabilization work and cardio in order to place the body in a caloric deficit so that you are expending more energy than you are taking in (as opposed to body builders who are in a caloric surplus which allows them to grow muscle after overloading it).A great example of what it looks like to properly weight training and how I typically program would be something to the affect of...


Foam Rolling 2 to 3 stretches - 30 seconds to 1 min each tender spotStretching - 2 to 3 stretches - 30 seconds to 1 min each stretch (or each side)Hip Thrusts - 2 sets x 15-20 reps - refreshing movement patternsDeadlifts - 2 sets x 3-6 reps - warm up setsDeadlifts - 3-5 sets x 3-6 reps - working set3-6 Accessory Exercises - 2 sets x 15-20 reps - usually supersettingCardio - 20-45 min - moderate intensity cardioFoam Rolling 2 to 3 stretches - 30 seconds to 1 min each tender spotStretching - 2 to 3 stretches - 30 seconds to 1 min each stretch (or each side)
I hope this article helps you to become your best self and also see that there are benefits of weightlifting aside from the appearance of what it is. If you have any questions, comments or concerns, please feel free to reach me personally at tshamaly@ascensionperformance.com!