Why Should I Change Up My Bars Often?
When we're training, the choice of bars can be daunting with all the different options available at some gyms. So you might ask yourself why I should change a bar out for another one and how often is best for my strength goals.
There are many reasons for changing out bars, but let's go over the top three reasons:
Changing the stimulus and avoiding accommodation to that specific exercise.
Reducing overuse injuries. For example, always squatting with a straight bar can cause some issues with bicep tendonitis.
Develop the weaknesses shown when squatting with the straight bar.
Now that you know why changing the bars is a good idea let us discuss how often to change them. If you do not have the option to change out the bar, then change how you squat. For example, do a box squat, then a front squat, a high bar, and then a low bar. Even a Zercher squat can add a variation to the madness. Typically, you would change the bar every squat day max when following the conjugate methods. Then for speed (Dynamic Effort) days, you would switch it up every three-week cycle.
Keep in mind that this discussion used the example of squatting, but this applies to benching as well. As for deadlifts, there are fewer bar options, but you can use a different stance. For instance, you could pull from a deficit or blocks or different pin heights out of the rack. Either way, the goal is to keep your body guessing and working hard constantly.
Upcoming Events
April 2, 2022 - Florida Man Mayhem I: Ladies and Gents, mark your calendars for a day of watching strong people lift heavy shit up! We promise it will be a great time and it’s just down the road at Laishley Park.
VOLUNTEERS NEEDED!
Help us out for the whole day and choose one of the following as a thank you from us:
- One Month Membership
- 10 Day Pass
- 1 Personal Training Session
- 1 Month Training Program
Past Events
January 2022 – Intermediate Strength Training Seminar: We had a great time at the continuation of our Intro to Strength Training seminar!. We reviewed how to properly complete the BIG 3 movements (Back Squat, Bench Press, & Deadlift) and how to integrate chains and banks into training. Join us for our next seminar or seminar series if you want to keep learning more!
January 21, 2022, 6:30pm – Pound & Zumba Fitness Mashup: This class combined both Zumba and Pound into two 45 min classes the run back-to-back. Pound is a full body cardio jam session it combines light resistance with constant simulated drumming. The workout fuses cardio, Pilates, strength movements, isometric and plyometric poses through continuous upper body motion using our lightly weighted exercise drumsticks called Ripstixs.
January 22, 2022, 10am - Rhino’s Gym Jeep Ride w/Alpha Off Road Tornado Fundraiser
We spent the day at Lazy Springs off road park to fundraise for the people effected by the tornados earlier this month. We helped collect non-perishables and necessities for these families to provide support as they try to put their lives back together.
New & Noteworthy
Coaches' Corner: Episode 16 - Powerlifting Program Texas Strength Method
The next four weeks will be dedicated to discussing four of the most popular powerlifting program methods. This week we discussed the Texas Strength Method. This method was developed by Glenn Pendlay and Mark Rippetoe to balance the stress of increased weight with volume. It was also rumored to have been created on a challenge to hit someone’s 5rm max and it would be all they have to do for that day.
https://www.youtube.com/playlist?list=PLyCkopfLTl-wrA7iYzVVSLUL8oEqZbydR
Comentarios