When you think of mixing things up in your routine, you probably think in terms of exercises, reps, and/or intensity techniques. Yet one of the best ways to change things up in your workout is to use a bar you haven’t tried before. For example, two prime examples are the Trap Bar and the Swiss Bar. Check them out in this article and add them to your workout!
What Is A Trap Bar
There’s a good chance you may have never used a Trap Bar. Yet if you deadlift, you need to know about these bars. Using one of these takes a lot of stress off your lower back. This Bar isn’t just for deadlifts either. You can do shrugs, all kinds of presses, squats, and weighted carries. It is also known as a hex bar. That’s because it has a hexagonal-shaped frame that you step inside of. There’s a plate holder (typically Olympic) at each end of the frame. Most trap bars have raised knurled neutral-grip handles. Finally, a few have an open back. (1)
What Is A Swiss Bar
Perhaps you use one of these, or at least have seen one. No? Well, then, a Swiss Bar is a multi-neutral grip bar (from straight to angled) that takes stress off the shoulders. It’s great for any lifter with shoulder issues but who still wants to do pressing exercises. Generally, they are long enough to fit in a power rack.
How To Add These To Your Workout
The Trap Bar
As noted, the Trap Bar is ideal for anyone with lower back problems. But note that it puts much more stress on your quads. When I used it for deadlifts, I liked it but felt it changed the exercise dramatically. Here’s the exercises you can use this bar for: Deadlifts & Deadlift variations, Shrugs, Farmer’s Walks, Bent Rows, Squats, and Overhead Presses. If you’re using a walk-through open back-style bar, you can do more exercises. These include Lunges and Single Arm Weighted Carries.
The Swiss Bar
Use the Swiss Bar for Bench Presses, Overhead Presses, Front Raises, Bent Rows, and Hammer Curls. By putting your hands in a neutral position, you keep your shoulders in a more natural position. Another advantage of this bar is that it hits the triceps harder in your pushing exercises. I recommend using the regular barbell and adding the Swiss Bar as desired.
If you have shoulder problems that take your pressing movements out of the picture, try this Bar. However, keep your weight light and perform your reps slowly and under control. I suggest only adding weight after you’ve seen how it affects your shoulders.
Example Routine
These routine examples assume you’re warmed up and starting your working sets.
The Trap Bar
Trap Bar Deadlifts – 4 sets – 12, 10, 8, 6 reps
Trap Bar Bent Rows – 4 sets – 12, 10, 8, 6 reps
Lat Pulldowns – 4 sets – 10-12 reps
The Swiss Bar
Swiss Bar Bench Press – 4 sets – 12, 10, 8, 6 reps
Dumbbell Flyes – 4 sets – 10-12 reps
Incline Swiss Bar Bench Press – 4 sets – 12, 10, 8, 6 reps
Add These Supplements!
Your gains begin in the kitchen. Focus on a high protein/moderate to moderately high carb/low fat diet. If you’re on a bulk, watch your waist and cut carbs if you find you’re gaining fat. Never cut protein!
Protein Powder and The Ultimate Pre-Workout
As for supplements, a good protein powder helps you meet your daily protein requirements. I suggest Hi-Tech Precision Protein because it optimizes leucine release, which in turn stimulates protein synthesis. From there, go with what many feel is the ultimate pre-workout – Gorilla Mind Gorilla Mode. This is the Pre that started the war over citrulline dosages. Not citrulline malate, but pure l-citrulline. Before Gorilla Mode, everybody gave you 3-5 grams, but Gorilla Mode came along and gave you 10 garms! Everyone had to hustle to keep up with this upstart company!
Creatine!
Also, creatine is a great choice. One brand I suggest is AllMax Nutrition Creatine Monohydrate. Finally, if mass is your goal, try prohormones, after you read this.
Don’t Forget Your Post-Workout Shake!
After your workout, have a post-workout shake. Try 5% Nutrition Real Carbs ( it uses real food sources only) or EFX Sports Karbolyn mixed with your Hi-Tech Precision Protein.
Summary
As you can see, there are multiple ways to change up your workouts. Using different bars (or cable attachments) can make a big difference because they change the angle or emphasis enough to change the exercise. Anyone who’s done deadlifts with a Trap Bar, or a bench press with a Swiss Bar can attest to that. Give one of these a try, and don’t forget your supplements – stop by illpumpyouup.com and stock up today!
References:
- https://medium.com/@northgeorgiabarbell/what-bar-is-best-diamond-circular-or-hexagonal-a757a2703273