How to Operate a Barbell By Marty Gallagher
The lowly, barbaric barbell is the most neglected, misused, and abused tool in nearly every fitness facility. But used properly, it is also the most effective transformational tool available. No other device comes close to delivering the same transformative results as correct barbell technique combined with old school hardcore progressive resistance training strategies.

The purpose of resistance training is to acquire indisputable physiological results. These results are specifically defined as new muscle mass and significant increases in strength levels and power capacities.

A barbell can and will transform a human body dramatically, radically, and quickly if the right exercises are performed using the proper techniques and protocols.

The four biggest mistakes amateurs make when attempting to operate a barbell:

Picking the wrong exercises. There is an exercise hierarchy in hardcore resistance training. Generally speaking, all resistance exercises break down into two generalized categories: compound and isolation. An isolation exercise targets a specific muscle while excluding neighboring muscles. A compound exercise requires groups of muscles to work together in a synchronized fashion. Compound exercises trump isolation exercises and should be given the lion’s share of your available training time. Resistance machines are usually designed for isolation exercises, which is another reason to avoid working with machines.
Shortening the rep stroke on purpose. If a man can move 100 pounds in a given exercise using a full and complete rep stroke, he can move 200 pounds if he cuts the rep stroke in half, and 300 pounds if he only uses a third of the potential stroke length. Men love to shorten the rep stroke in difficult exercises so they can move more weight than they’re actually capable of lifting. But partial reps deliver partial results. The iron elite champion full range of motion exercises and so should you.
Lack of sheer physical effort. In fitness, “intensity” refers to the level of exertion during resistance training. The average trainee usually doesn’t train hard enough to trigger hypertrophy and other adaptive responses. The elite know that... read the complete Iron Bible blog post: Resistance Training Facts-of-Life | THE IRON BIBLE