Barbells Are KING! (Better Than Dumbbells?)
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- Опубліковано 30 чер 2024
- Barbells are USUALLY better than dumbbells, specifically for presses and lower body training. Allow me to prove why.
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0:00 Introduction
0:42 Importance of stability
3:34 Progression & stability
10:29 Leonidas Strong Tee!
11:13 Lower body inefficiencies
15:36 Resistance profiles, ROM, & bands/chains
18:47 Testing strength
19:37 Barbell restrictions?
20:28 Safety considerations
21:11 Elite bench press without dumbbells? My story
24:20 Conclusion
Disclaimer: Alex Leonidas is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Alex Leonidas will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or passing.
#barbell #barbellapparel #hypertrophy - Навчання та стиль
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Just ordered the shirt, love it
Alex the type of guy to take a spaceship to Jupiter to get more out of less weight
Nice fake plates you got their. How did you even get this many subs on this crap channel lmao 🤦♂️
38" long arms, two torn rotator cuffs, one torn labium, one severe shoulder dislocation, multiple shoulder separations, one dislocated elbow, and one, not sure how to put this, I detached my hand from my arm. I can still bench over 300, the barbell is plenty stable for ANYONE. And no, I did not snap myself up in the gym, I was an athlete and then a soldier. Also, I'm 5 weeks into using the AD press as a primary, and it's becoming one of my favorite exercises. It took some time to get past my ego, I am very weak in that movement pattern...for now. Thanks for preaching the good word, Alex.
PREACH NICK, YOU ROCK!!
I thought you were gonna finish all of that with why you can't use a barbell. Honestly I was still gonna shake my head and think, "yeah whatever bro. Keep telling yourself why you can't". Then you finished it up like a mfn beast! Props to you
@stephen8996 Thanks. I rarely flat bench with a barbell, but I check in every once in awhile to make sure I'm retaining my strength as I expect.
Holy shit, respect for getting all that stuff behind you to still move some DAMN WEIGHT
I used to lament my future in bodybuilding because of a shoulder injury from rugby. Thankfully I’ve exiled that pussyfoot excuse making logic from my brain and have been training 5 times a week hard and pain free for well over a year. Hearing stories from people like you confirm how lucky I am and inspire me to never give up training!
This is the message that needs to be spread! Shirt looks cool by the way man, congrats.
It's a nice complimentary video to the one you did a while back! ua-cam.com/video/HaDsD_Fd3mw/v-deo.html
And thanks a lot brother, very pleased with the design and support. You're next.
@@AlexLeonidasyeah I figured the messages were similarly inspired! I'm just glad to see a channel with a much larger outreach preaching the good word.
I realized the point about dumbbell size and range of motion a while ago. The majority of dumbbell exercises change as the weight increases due to physical obstruction. On the other hand, on the barbell bench press, the range of motion is the same regardless of whether you're lifting 50 pounds or 500 pounds.
Exactly!!! Strong lifters like you know what's up, and I love that you emphasized barbell ROM being the same whether novice or elite. Those who parrot the opposite obviously never lifted heavy dumbbells.
I enjoy using both and especially a cambered swiss bar. But once you get strong enough, really heavy dumbbells are a pain to get into position and expensive to progress, especially with a home gym. DBs for lighter isolations are my favorite application of them.
THIS!!! I've concluded the exact same thing brother.
At some point you can only stabilize dumbbells so far. Even though weight wise you could definitely handle them.
What 796????? Thats absolutely unreal to me. Also gotta say I've always hated using dumbells. Maybe that's weird to people but it's just always felt more natural to use barbells over dumbells to me. Also the overloading capacity is so freaking high
Great video Alex. I’ve never been a fan of DBs mostly due to lack of stability and the hassle of getting them into position at the set up, particularly when they get heavy. Just get under the barbell and experience those sweet gains
Im so pleased i listedn to you and Jeff and stuck with the barbell. I see the results all these years later.
I love that bench variation you’re doing with the talon grip
Love that you recognized it :)
Thanks for this video Alex, I'm looking forward to your dumbell video. I've found 90lb powerblock dumbells to be the best, space-efficient, time-efficient piece of home gym equiptment. But I just bulked up to 180 and now I'm repping out the max dumbell weight for bench. Been eying the 125 or 175lb set.
But you're totally right about the lower body struggles, I've come up against the same thing. Split squats and sissy squats are the only thing for a decent stimulus. Calf raises are a pain where grip goes out early, so I've had to settle for drop sets. Luckily I have really good leg genetics and a huge ass, but I'm looking forward to the renissance of lower body gains when I have room for a fully equipt home gym.
PowerBlocks are awesome I have the 90lb set as well.
Great video, thanks Alex
This thumbnail bro! A face of a true maximal effort! Great video man❤
Jimmy Bookworms will ALWAYS lose at the end of the day
TELL EM PARIS!
Probably one of, if not the best, video you ever made. I entirely agree with this segment!
I think barbells provide a happy medium between being stable ENOUGH to handle a lot of load and providing a little instability so you learn how to stabilise your body.
Absolutely, really is the perfect amounts of both
Ngl I fell in love with the bench again after watching Alex. There’s really nothing like it
This might be my Favorit video of yours,
Straight Up facts
I looked like i don‘t even lift, 3 Years into my Lifting Journey, before i incorporated a more Oldschool Approach-emphasising Barbell Work.
1 Year Later and my Gains Exploded
I didn‘t focus on BB Bench for the Majority of my Journey - Which may be the cause of my lacking Chest and Brute Force Pushing Strength
(The rest caught up tho)
Man I love barbell training. I haven't done a medium grip bench in all too long. I think not since my latest PR of 236 in late March of this year. Only close-grip and dumbbell ever since. Missing it, but I know this building up my of tris will make me super strong in the pressing movements once I do them again.
I agree on your point regarding stability! Barbells only feel awkward when you first start using them, but are fine when you take a little time learn the lifts.
It's cool to see your triceps firing when you're grinding out those last reps on the OHP.
So true man, especially for a home gym the barbell gives you the most bang for you buck. One tool to train the whole body, with limited space and money, but never ending loading potential 😊
Omg...you underhand bench 3 plates for reps with unbelievable ease. I just want to cry when I see how bloody easy you make it look! Great vids love your content!
Hell Yea man!
I just did my W-D’s and Incline’s! I did a couple sets of curls at the end.
I see you with that blessing of might icon!
Old heads know Alex played a paladin back in the day 🙏🏻
Oh yessssssssssss!
I've been doing nearly exclusively dumbbell work (save for belt squats, and spenby chest expander for back) for about 2 months now to nurse my battered and bruised nervous system back into health after I lifted heavy all the time during a 96 day 1100 dietary deficit cut. My squat PR is 309, and on day 80-something, I squatted 300. I like the dumbbell training and I feel I am making good gains, but I don't see it as BETTER than barbell. I will use the bar more. For now, it's fun and interesting to get all this stimulus with relatively light weights. I've definitely improved my stabilisers, and I needed that.
Did a set of 18 with 75 lb dumbbells on the chest-supported db rows the other day. While I don't feel like I worked out to the fullest without barbell training, it's all I can handle right now, and I am still making good gains. Thankfully my goal at the moment is just hypertrophy anyway. I've a 43.5" chest and 14-14.5" upper arms (yeah, it's ridiculous). Considering a shorter cut once my CNS feels better so that I can get properly lean (11-12%) for the first time and not have to worry about cutting again for a long time. Just cruising on that 200-300 daily surplus hypertrophy ship.
I’ve been using a lot of barbell movements lately and it’s the best thing I’ve ever done for my physique and MMC
This video is so great as I just started my barbell training (trained weighted dips chin ups push ups on/off for years) I got 215 pounds of plates collected so far cool to see your story :)
Working out with your own equipment is underrated, you use a consistent setup at the time that works best for without waiting or having people wait on you
That's the best part! Screw waiting for others.
You're awesome man.
Blessing of might! Couldn't have picked a better icon
This is a nutty thumbnail😂😂💚
I really like Joe Bennett’s, The Hypertrophy Coach, loading of split squats, with a leg roller and an SSB on the back, so you can hold on with both hands. Maximally stable. Although John Meadows style (may be rest in peace), holding onto the rack with one DB, is still very effective.
Also works well in the Smith machine.
Great video Alex! Not sure if I agree with the bench press being the least technical of the big 3 though. Would say deadlift is less technical
YOO that shirt is badass!
Another potential advantage with barbells over machines is a lack of friction. On the vast majority of machines, the friction makes the concentric harder and the eccentric easier, the opposite of what you want for hypertrophy training. Meanwhile barbells provide just as much tension in both parts of the lift. Of course, on a well oiled machine the effect is gonna be neglible. But do most gyms actually keep the machines properly maintained?
dude said "waaaaaaaay back in 2021".....i'm deceased
Been a big fan of barbells; as a 6" man with +4 ape index, machines don't generally work well for me. Love the channel, and love the different lifts you spotlight 🙏🏿
Much brother!!! No excuses even as a tall beast with a +4 ape index 💯
I'm 5"8 with 6"2 wing span
+12.7cm/+5" on the ape index
Didn't get my dad's(6")and brothers(6"2.5')height genetics
But surely got their wingspans and hand/shoe sizes(US 13)
I have weird proportions
and I bench narrow AF for shits and giggles
😂
I started doing some dumbbell work for my triceps...and realized how much of an imbalance I have (much less apparent with barbells). Time to do more dumbbell work 🤘
My favourite bit about the optimal lot is they trash barbells because they’re unstable, less range of motion, can’t converge etc; then choose dumbbell presses (less stable), half rep them and don’t converge anyway (even though it’s kinda pointless to begin with on a dumbbell press) 😂. Everything has its place, but definitely believe if you had to pick barbells will always be king. Plenty of huge physiques have been built using them, drugs or not
THIS!!!!! The contradictions are painfully obvious.
I could do all my lifting with a single barbell. My sport is kickboxing, but I still hit deadlifts, shoulder press, squats and cleans. Couldn’t get any more basic then that but it works for me!
I just pulled 315 lbs for 8 conventional raw (only a 9mm single prong shiek belt and chalk), a +4 rep personal record after not even doing deadlifts for almost a year (i did rdls and safety squat bar good mornings near religiously though) and currently being 40 lbs lighter than when i performed my previous personal record… I owe my gains to your advice and the advice of other noble natties such as Geoffrey Verity Schofield, Natural Hypertrophy, Bald Omni-Man, Basement Bodybuilding, and Steve Shaw
Fr. I lost 10lbs in 4 months and I went from failing a 315 ATG Lowbar squat. To getting an ATG hybrid bar 315 pretty easily. Religiously did platz squats, highbar, Bulgarians, and low feet positon leg press. Those guys have made me progress sm. Fuck the minimalists and dogma.
@@RoseAesthetics I would have done more conventional deadlifts but I didn’t have time (and my gym didn’t have a double bar jack at the time) so I took a bet that if I added 35 lbs to my high bar squat and 75 lbs to my rdl my deadlift would explode and low n behold… Keep in mind I added this weight to both movements during a fat loss phase so I converted fat to muscle using the advice of noble natties
@@RoseAesthetics So now when I am up to 180-190 lbs on my current bulk I will very likely be hitting 405 lbs conventional possibly even for reps with just occasional touch up work (we are talking like 1 or 2 sets per week at most after heavy squats)
@@RoseAesthetics I do rdls and good mornings with good form as well (so the gains were not neurological) like sometimes I accidentally tap the floor with the barbell on rdls
I weigh 165 lbs at 5’9” btw so I am pretty sure that makes me an intermediate deadlifter now in terms of pound for pound strength (sorry i am just super excited)
cant wait for the bodyweight plan
Bro you look real good with the beared
Hey Alex, do you ever train your grip in specialized ways? Such as crush grip, pinch grip, pronation, rise, cup, etc?
Absolutely outstanding video. Really great work. Thanks! 🙏
Barbells are truly awesome! They allow for gradual progressive overload. They provide perfect amount of stability to get great hypertrophic benefits as well as instability to train the stabilizers. They also allow you to do various exercises so you can basically train your full body making them essential for home gyms. You can use relatively heavier weight on them quite safely to overload muscles and they’re very convenient. 🙏💪👍
Crazy, for the past year I've been using Smith a lot and almost abandoned dumbells.
I tell other guys in the gym "I feel it in my chest more, I don't know why, but I think it's something to do with stability."
Nice confirmation I was on the right track.
dayumn beard looking fire bro
Thanks brother, haven't shaved since my competition! Growing it out even more.
sup mr alex 👊
train hard, everyone!
Bar is king, at the moment I'm not using barbell for Bench Press due to a severe muscle imbalance in my chest (it visibly kicks to one side) so for the next mesocycle of my training only using DB to address it
I caught myself cheering when you finally complete one of the rep on the video 😂
Hey Alex, now that you're back on the bulk I see you back in the home gym a lot more with barbells.
Were you in the commercial gym during your cut and using more machines for injury prevention reasons?
yeah that kicking up motion is for the birds. I don't use DBs for anything above a 15 deg incline for that reason.
Bro put on blessing of might
Long time viewer, you’re beard looks great bro
Thank you OG! The beard seems to keep getting better with age.
Hey alex so would you agree that machines and barbell are all you need to maximise muscle growth and there's not necessarily a need for dumbells? For the matter of achieving and maxing out genetic limits? For example barbell of any variation is all you need for chest and shoulder development?
Blessing of might 😂😂
Looking gigantic alex 💪
Kyriakos Mode incoming 💪
The disadvantages of dumbbells should really be used in a rotation, or occasional supplementation. One it helps with coordination/mind-muscle connection; two it helps with hypertrophy as it is likely a different movement pattern. And third, well its sometimes a great ego boost to pickup a giant handle of iron.
I too see less value for leg and pulling exercises, with maybe some exception for seal or bench rows.
The one place I think dumbbell do excel IMO, is the French Press; the ergonomics and ability to do a slight forward tilt at the top. Said ergonomics also allow a better tricep stretch in the bottom, and, maybe less shoulder pain for some, but I have high shoulder ROM so the EZ curl feels not much different.
Finally, I think incline dumbbell curls are great, and really good for tendon strength. But, for strength AND hypertrophy straight bar is king IMO.
P.S. I switched to a home gym 3 months and made substantial strength gains. Now that could be availability or convenience or just vibe and pace. But that said, I think some could benefit from a home weight room(or basement) vs going out to the gym. Personally its great to be able to crank whatever music, work out in my boxers, grab some ice water, hit my vape, or maybe crack a beer. No annoyance or judgement, and walk up stairs to the shower in my own home.
We need a calisthenics is king video as well!
I’d like to bring up a (paraphrased) Dr Mike quote about this
If a guy can manage to make good progress on barbells, he’ll probably be able to use everything else to much better results.
If you can activate everything and find ways to work it around an unbending bar, once you’re able to let everything move the way it “wants” it’ll most likely work even better than the inverse
That's a damn good way to phrase it.
13:22
Now I've finally seen someone doing Squats the same way that I have to do them, fully resting the bar on the rack at the bottom of every rep, my Patellar Tendon is always on the verge of tendonitis and just won't put up with rebounding out of the bottom.
Hey man, currently running your NE program and loving it! Can I ask your opinion on the best GPP workout I should do on the mini workout days?
The best would be any calisthenics street workout or Iron Wolf type burpee sessions. I used to do the Bas Rutten 30 Minute Boxing Rounds.
Two different functions though, one focuses more on the stretch component and the other focuses primarily on load. Both will yield you amazing results if done correctly.
Hi Alex...do you think the more range you can achieve with a dumbbell makes up for lack of stability? Obviously you can elicit more of a stretch with them as opposed to a Barbell, or do you think the higher weight you can use with a Barbell shadows this?
Hey Alex, could you tell us more about the benefits of underhand grip on barbell bench? I’ve been noticing it being used as B roll recently. Would love to hear your rationale. Keep up the great content boss!
Alex usually tests out new movements like these for months on end before making videos about them to actually test-run and see how worthwhile it is. I'm sure he has a video in the works once there is enough footage and experience to talk about it.
@@CrowandRaven You already know! In the meantime, see ua-cam.com/video/g00oBWWzeNs/v-deo.html&t
There are none it’s silly.
@@analogcrunch4716easier the shoulders, better for the triceps and possible upper chest activation
@@analogcrunch4716it's supposedly hits the upper chest more
Barbell + weighted calisthenics is just a beastly combo
0:32 bro your face 😂😂 dude went full bear mode on that last rep
For some reason barbells have always felt more comfortable on my joints. Especially for shoulder presses
I found out in most of 10 years of lifting, that stability works takes a small place in training, better in high rep ranges, and when done in low rep ranges with high loads it becomes stupid and not good to progress at all.
I was doing every week seated shoulder presses with dumbbells for years, and then I got stuck in the zone of 75 lbs each for 6-7 reps at max (with a 330 lbs paused bench 1rm), I got good shoulders but stuck there and never progressed, than I put more emphasis on seated inclined barbell presses and got stronger every damn week, with my shoulder muscles bigger than ever, not feeling that instability limiting me on pushing the load and really tiring my target muscles.
I do more unstable work with isolation exercises or similar, with light loads just to get that stabilizers working and conditioned, but for long term progress, never again pushing heavy dumbbells in my life, they are also dangerous when you are really tired after a 2-3 hours full body session.
Bro your gains are absolutely insane. This many years in and it seems like youre progressing faster than you have in 10 years. Its truly inspirational. Youre freaking huge bro. I remeber you once said 455 was in the tank for bench.
I bet you could hit 500.
Thank you so much jumbo!!!!! The gains don't stop when you do things right 💯
Hey man, could you please answer my question on your "how do I keep getting bigger?" video about adapting your novice routine for my 67-year-old mother? Or hell, any of my other half-dozen questions I've posted in the last year or two, in general.
Well they are definitely more fun :) i agree with stability but i still struggle with my bench like nothing else.
Alex reached that level like anime character who so advanced he just trolls everyone else.
Love this 😂😂😂😂
Bro you need to make a barbell only program for home gyms
Just barbell and weights and a half rack/power rack
Yo Alex I've used Bells of steel weights including their power bar at home and love it. The bar has so much grip, unlike my old gym barbells lol
Bells of Steel = Quality!! My whole is by them and I first started buying their stuff before we got in touch.
Hey Alex which is more better/easier to learn front split squats or zercher split squats?
Hey alex how about another measurements video just to show us where you are right now. Cause you are huge !!
Haha well I'm in the 180s so definitely Bear Mode again! No idea what my measurements are but my pants and shirts are starting to get tight AF.
Well, I'm not maxed out on the dumbbells, but I get your point. I think I need like 5 more reps on the biggest dumbbells we have here so I can dedicate more on the barbell. Do you think this is the time to change or stick with dumbbells till I get at least 12 reps? I still do barbell as well, I just do more dumbbells, because tbh I like them, but considering growth, I will soon max them out.
It says a lot about the difference in stability when I was able to add in one sitting 30 kg and several reps to OHP by switching from military press to seated machine press. Shoulders were roasted after that 🤤 Also if someone wants to train "stabilizers" why not just add specific work for that muscle and the "stabilizer" magically becomes more stable and injury resistant across its whole range of motion....
Your channel sounds like someone doing slam poetry about lifting philosophy
So cool to put it that way!!
I prefer split squats and lunges in the Smith. For chest I like a converging press since I get a MUCH better ROM than bb or db. OHP I prefer ad press with bb. Mostly cables for my accessories though
I do have the elite fts cambered bar and it is goated for ROM but harder to stabilize than a regular bb.
I use barbell for size, switch up to dumbell once in awhile and use only machine for pulldown and pressdowns.
I like dumbbells for low incline benching, but any other compound, not so much. For that exercise, the setup is quite easy. I used to shoulder press dbs but at some point the setup alone becomes a massive injury risk.
The choice of equipment really depends on the purpose of the exercise, and how effective growth can be produced by any given choice individually.
Yo Alex that tshirt looks amazing. Congratulations!
I do agree that BB is king but I'm gonna stick to DB for chest and shoulders because that's what I enjoy doing and I'm able to progressively overload them since I'm not that strong yet
Alex, what are your thoughts on 5/3/1, then doing a ton of accessories after? Linear progression isn’t cutting anymore, and I’m entering the intermediate phase.
It'll work but I don't entertain 5/3/1 programming. Conjugate or my bodybuilding HIT-ish system is better.
Hey alex, for AD pressing in a smith machine, should used an angled smith or non angled?
That’s it bro I’m ditching dumbbells for everything but incline and isolation exercises. I’always preferred the barbell. In a real life situation you’ll push and pull things with both arms more often than not after all.
Not disagreeing with you (not even close) but for chest pressing I just cannot do them with a barbell without shoulder pain whereas dumbbells I can press heavy and deep with no issues. I really wish I could as Micro loading and set up is a pain with dumbbells Shoulder press and rows give me a barbell every time. Great video Alex
Unrelated, but you think you'll ever go back to doing Zercher Squats? I've been doing them recently and honestly love the core, upper back and hip/glute stimulus I get from them, plus it feels kinda badass holding a squat weight with the crease of my elbows despite the bruising.
Thats the only squats I do , cause I don’t have a rack yet, but zercher is best for upper back I believe 😂, I get so much compliments of my upper back , I only do weighted pull ups , weighted deficit push ups and zercher squats…..even tho sometimes I get annoyed doing zercher off the floor, but I know for a fact that zercher is making me feel like a unit, even tho I’m only doing 315 on zercher , my goal is 405 I got a long way to go 😂
@@SugarFreeKool-aid.TheWorstKind I zercher squatted 225 last week (I took it out of the rack, so didn't have to deal with the floor) and had bruises on the top of my forearms for 3 days lol I hope over time that eventually stops happening. No idea how there's people doing zerchers with 400lbs+.
@@Phsoco you will get used to it , my forearm got used to it like in 1 month
This is why I never go heavy on dumbbells, it's all ego, you just can't exert max force on unstable movements and it can lead to imbalances between strong and weak side you may not even notice. I stick to 8+ reps and really focus on milking the stretched position to fill in extra volume on shoulders and chest. Especially loving DB AD press (barbell really messes with my non-dominant, previously injured shoulder) and DB fly press. I have a Kabuki Kadillac bar at home that I need to dust off sometime, too (mostly work out at a commercial gym for sanity sake since I work from home).
I love DB RDLs, they're such a great exercise for posterior chain without the same demand on low back, but I quickly exhausted the dumbells at my gym (which go up to 125). Even with slow tempo work with a pause, I was doing 4 sets of 15 reps, and if I tried to push higher it ended up being more cardio than quality stimulus for my hams and glutes. In general, hardly ever do DB exercises for lower body. I get good results from basic compounds supplemented with leg curls/extension and adductor machine.
Are lying leg curls a good alternative to reverse hypers (from a rejuvenation and RDL substitute standpoint for example)?
Quads popping on reverse grip bench press 💥
Ive been doing dumbell incline bench thid year, and on a whim tried incline barbell bench press. It feels waaaaaaaay better its mot even comparable. Ive got long arms but its so easy to go super deep due to the stability.
Made the same conclusion with RDLs, my progress has been expotentially better on those when using the barbell.
Same here I just barbell incline benched and my upper chest has never been this sore and I can feel the soreness when I touch the most high up portion of my chest
Alex, your thoughts on Single arm DB OHP while seated, without back support?
Video on how to deal with injuries lower back pain , side back pain plz make video I am suffering from this😢
14:57 my third leg exercise😂. My third leg gets enough stimulus outside the gym bro
Honestly the only reason I still use dumbbells is for the deeper stretch than barbells, but if I could get my hands on a cambered bar? I would ditch dumbells for pressing movements no doubt 🙏
For split squats I'd stick to smith machine with front foot elevated to target the glutes, not quads.
Wy you use that grip ? Wats the point upper chest?
Dumbell chest press is exelent and i cant train with out them nice slow negatives and also it helps you with strenght inbalances.
Bench is king but i need my incline dumbell press my incline dumbell flyes and my incline close grip dumbell press for inner chest.
Im home trained