Learn how you can use simple bars to develop impressive core muscles such as your shoulders, chest, and triceps. Pull-ups are a very effective basic exercise for developing chest muscles. Add to them also tightening, having the opportunity to develop almost all the muscles of the body. Today we're going to talk about how an uneven bar workout should look like.
Benefits of doing uneven bars
Every man dreams of having a pumped-up body, but not everyone is ready to make serious efforts for this. Many athletes pay great attention to pumping the upper body, which is quite understandable, because they are always in sight.
Sometimes people can't wait for results and just quit training. If you expect to be able to build muscle quickly, then forget about it. You have a hard work ahead of you, because the body is sure that a large muscle mass is superfluous and does not want to actively grow muscles.
Also, athletes often make serious mistakes, which at best slow down progress, and at worst, nullify all efforts. The most common mistakes are incorrect training programs, excessive workload and lack of recovery time.
You don't need to use a lot of different exercises to build muscle. It is only necessary to choose them correctly. If you overload your body, then besides overtraining you will not get any other results. We're not talking about building a body like bodybuilding stars have. Firstly, for this you need to devote all your time to training, and, secondly, you cannot do without steroids. Actually, a man does not need this to have an attractive body. Just look at the gymnasts who have a well-developed upper body. Isn't it an example to follow?
To achieve such results, gymnasts devote a lot of time to training on the uneven bars and horizontal bar. These sports equipment today are somewhat forgotten by bodybuilding lovers and completely in vain. Let's find out how a bar workout should be organized.
Beginner Bar Training Tips
Before starting classes, you need to make sure that the horizontal bar is in good condition. First of all, this refers to the same height of the crossbars, and the horizontal bar must also be stable. If you train in the gym, then there will be no problems, but during street training on uneven bars, pay attention to this.
Bars allow you to work not only for mass, but also improve the quality of the terrain. In order to activate the process of muscle growth, all exercises must be performed at a slow pace and smoothly. When your task is to improve the quality of the relief, then perform the movements at an average pace, but exclude all jerks.
It is quite obvious that first you need to gain mass in order to then work on the relief. The main exercise that you have to perform on the uneven bars is push-ups. Let's talk about the technique for performing this movement.
How to do push-ups on the uneven bars?
With this exercise, you will be able to effectively develop the muscles of your chest, arms and shoulder girdle. In addition, the abs, back and legs are also involved, although to a much lesser extent. By changing the technique of performing the exercise, you have the opportunity to shift the emphasis of the load to the required muscle group.
To take the starting position for doing push-ups, you should stand between the bars and, holding them with your hands, push off the ground. Having jumped on the uneven bars, you should keep your body on straightened arms. Bend your knees and cross your legs for added stability.
To maximize the use of your triceps, you need to slightly move the body forward. However, you do not need to bend too much. Also, make sure that the elbow joints are always near the body, and do not pull them apart. As you do push-ups, you should feel your triceps tighten.
To shift the emphasis of the load on the chest muscles, lower yourself down. In the extreme position of the trajectory, the elbow joints should be bent at an angle of 30 degrees. It should be said that when performing any power movement, you need to learn to feel the work of the muscles. It may not work out right away, but over time this skill will come.
Weight training program
In addition to the classic push-ups on the uneven bars, which we talked about, you can also perform horizontal ones. It is the same as a push-up on the ground, only your arms and legs should be on the bars. Performing this exercise on a horizontal bar, you will have the opportunity to increase the range of motion. It is also worth recalling the possibility of training the abdominal muscles. To do this, you need to take emphasis on straightened arms and then raise straight legs.
Now we're going to talk about an eighteen week bar training program. We do not promise you that in a short time with its help you will achieve great success, since it is simply not realistic. You won't be able to build muscle in a month or two.
If you find a technique on the net, the authors of which claim this, then do not believe them. It will take a lot of time and effort to achieve a certain result. However, if you wish, you will definitely solve the tasks.
After eighteen weeks, you will be able to see the first results, but then you will have to continue training on the uneven bars to the mass. In addition to working on the horizontal bar, you have to use the crossbar. Do not forget about such an effective exercise as pull-ups.
At first, you can safely work with your own body weight. Gradually, the muscles will adapt to this load and you will have to increase it. To do this, you can use a special belt or vest that is sold at sporting goods stores.
For the first three weeks, do five sets of the same number of repetitions. After that, over the next three weeks, the number of repetitions should be brought to 10, and the number of sets should be left unchanged. And here is the training program itself:
- From 1 to 3 weeks - push-ups on the uneven bars and pull-ups - 5 sets of 5 repetitions each (rest between sets is 120 seconds, and between repetitions is 60 seconds).
- From 4 to 6 weeks - push-ups and pull-ups - 5 sets of 5 reps each (rest between sets is 90 seconds, and between reps 45 seconds).
- From 7 to 9 weeks - pull-ups - 7 sets of 3 reps each and - push-ups on the uneven bars 6 sets of 5 reps (rest between exercises is 120-180 seconds).
- From 10 to 12 weeks the program is repeated for 1-3 weeks.
- From 12 to 15 weeks - repeat the program for 4–6 weeks.
- From 15 to 18 - repetition of the program for 7-9 weeks.
The best exercises for training on the horizontal bar
Several types of pull-ups and leg raises can be performed on the horizontal bar. If you use them in your training program, then you can significantly accelerate your progress. However, you should also remember the importance of rest so that the body can fully recover.
If everything is quite simple with leg raises, then pull-ups should be discussed separately. To maximize the use of your back muscles, you should pull up using a wide grip. In this case, the arms should be located on the crossbar wider than the level of the shoulder joints.
To shift the emphasis of the load on the biceps, you should pull up with a reverse grip. This means the palms should be facing you. You can also use your back muscles in this exercise. To do this, it is necessary in the extreme upper position of the trajectory of movement to move the chest forward and bend somewhat. If you pull up with a narrow grip, then use a direct grip to load the muscles of the forearm, and the reverse will again shift the load to the biceps.
As you can see, with the help of the bar and the horizontal bar, you can pump a large number of muscle groups. Thus, you can perfectly pump your back, arms and chest even in the absence of sports equipment at home. To do this, you need to visit the school stadium, where you can always find a crossbar and parallel bars.
See this video for more on bar workout:
