The Barbell Set: the classic with unbeatable benefits and package prices
Do you want to train your entire body effectively and sustainably?
Then a barbell with weights is exactly what you need for your strength training and muscle growth.
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We tell you more about the benefits of barbell training and what to look out for when buying barbell sets.
You can train your muscle groups in a variety of ways with a number of machines. The combination of a barbell with interchangeable weights is probably the oldest and most effective training device of all. It's no wonder that barbell sets consisting of a classic Olympic bar and matching weight plates with a 50 mm hole are now also very popular in private home gyms. And there are good reasons for this!
Functional strength training with barbell sets for small and large muscles
With barbell training, you train with free weights, unlike on guided machines. This means that with each strength exercise you not only activate the primary target muscles, but also a number of small auxiliary muscles that support or stabilise the movement. As a result, you train all the muscles involved in a movement to maximise muscle development. At the same time, you avoid muscular imbalances, reduce your risk of injury and fully utilise your strength potential.
Barbell sets are ideal for your home
Don't fancy travelling all the way to the gym? Do you also have limited space at home or want to make your home workout as simple and effective as possible? Then the dumbbell bar with weights is your training device of choice. After all, you don't need more than a few square metres of space to perform most strength exercises with the barbell set. Even the combination of barbell, weights and a weight bench with rack allows you to do a complete full-body workout in your home gym. If you have a little more space, a power rack is ideal for even more safety and exercise variety.
Comprehensive exercise variety with barbell sets for the whole body
The barbell is probably the most versatile piece of training equipment of all. Thanks to a number of strength exercises, a barbell with weights allows you to train almost all muscle groups effectively. This includes large muscle groups such as the legs, chest and back as well as small muscles such as the biceps, triceps and shoulder muscles. From classic basic exercises such as squats, deadlifts and bench presses to functional exercises such as power cleans, bicep curls and forearm curls, everything is possible with barbell sets.
Maximum freedom: between strength endurance, hypertrophy and maximum strength training
While machines and bodyweight training limit you in terms of variability, a barbell set offers you maximum freedom. High-quality barbell bars in accordance with the Olympic standard have a holder for weight plates with a 50 mm hole. These are available in weight increments from 1.25 kg to 25 kg. This means you can easily vary the weight discs and adapt them to your training goal as required. Whether it's strength endurance training with a low weight and a high number of repetitions or classic muscle-building training in the repetition range of 8-12 repetitions. Even heavy training with over 200 kilograms with heavy basic exercises is no problem thanks to the combination of a barbell with weights.
What makes the Olympic barbell so special
The Olympic barbell is the gold standard among barbells. It is standardised and therefore offers you optimal conditions for your barbell training. While barbell sets from various manufacturers vary in terms of weight and the diameter of the weight holder, the Olympic bar always comes with a weight of 20 kg (15 kg for women) and a holder diameter of 50 mm. The internal dimension is always 131 cm. In addition, Olympic bars are not welded to the mount, but are mounted on bearings. This allows the weight discs to rotate freely. This makes it easier for you to perform many strength exercises and protects your joints during barbell training.
Buy barbell sets 50mm: That's what matters
To ensure that you not only train effectively, but also enjoy barbell training for as long as possible, you should pay attention to a few things when buying barbell sets. Because not all barbell sets are the same. We reveal the most important points you should look out for when buying:
Weight capacity: On the market, barbell set manufacturers use different bore sizes ranging from 30 mm to 50 mm. As you can imagine, not all weight plates and bars are compatible with each other. A so-called Olympic bar always has a mount for 50 mm weight plates. This means you are always on the safe side and can choose from the full range when buying barbell sets.
Load capacity: A barbell set is the Swiss army knife of training equipment. So that you can enjoy your barbell set for as long as possible, it should be as durable and versatile as possible. After all, you will quickly break the 100-kilogram mark with many strength exercises. A good barbell should also be able to withstand at least 300 kilograms in terms of the dynamic forces involved.
Barbell sets from SQMIZE®
The quality of your training stands and falls with your equipment. We at simple products are convinced of this. That's why we offer you high-quality barbell sets from SQMIZE®. These are not only durable, robust and ultra-stable, but also offer you an almost infinite variety of training options.
With us, you decide on the composition of your barbell set. Whether it's a beginner's dumbbell set like the Olympia Legacy barbell set SQMIZE® DB50LP with a weight of 70 kg or the Olympia dumbbell set SQMIZE® DB320 anthracite with 145 kg for advanced training - we have the right set for all training levels. You also benefit from different plates. In addition to classic weight plate sets, you can also get your barbell bar with weights from us with bumper plates.
Exercises with the barbell set
With a barbell set, you have the basis for effective muscle training for your whole body. Supplemented by high-quality weight benches and a power rack / squat rack, the barbell set is already sufficient for a full-body workout. After all, you can perform almost all basic exercises for all major muscle groups with this basic equipment. Below we present the most important barbell exercises for maximum strength, stability and muscle growth.
- Deadlift: One of the three supreme exercises in weight training, in which you use almost all of your skeletal muscles and thus strengthen the functionality of your entire body. Important: Technique training is essential before you start working with heavy weights.
- Barbell rowing: The focus of barbell rowing is on the latissimus, the hooded muscle, the rear shoulder and the biceps. Thanks to different variations in the overhand and underhand grip as well as different grip widths, you can create a wide range of stimuli with the barbell set.
- Shruggs: A classic for strength training of the neck muscles and grip strength. A high-quality Olympic bar is ideal here due to its high load capacity.
- Squats: Along with the deadlift and bench press, the squat is one of the three supreme exercises in weight training. Using just a barbell and weights, you can train your thighs, buttocks, calves and overall core stability.
- Hip thrusts: The hip thrust is the basic exercise for a stable core. All you need is a barbell set and a stable weight bench along with some weight plates.
- Calf raises: You can also train your calves effectively in different variations with the help of the dumbbell set. Either standing with the bar in your neck, with the bar hanging from your arms, one-legged or standing on a heel - barbell training makes it possible.
- Bench press: The bench press is probably the most epic exercise in weight training and is crucial for a massive chest. Training with the barbell set helps you build a strong chest by benefiting from different grip variations and grip widths.
- Shoulder press: You can also optimally train the complex shoulder muscles with a high-quality barbell and weights. You can choose whether to perform the strength exercise in isolation on an incline bench in a seated position, freely in a seated position or even with additional core engagement in a standing position.
- Bicep curls: What works with large muscle groups also works with small muscles such as the biceps. The barbell and weights are predestined for heavy curls in a number of grip variations. As the weights on the Olympic bar can rotate freely, the training is even more ergonomic.
Important tips for safe training with the dumbbell set
To prevent injuries during strength training, you should observe a few basic safety precautions:
Warm up properly: Always warm up sufficiently before strength training. Start with a global full-body warm-up on a cardio machine. Then bring the local target muscles up to working temperature by mobilising and performing light warm-up sets.
Check closures: Before training, make sure that you securely attach the locks to the weight holders on the barbell bar.
Internalise movement sequences: Firstly, learn the movement sequence of complex strength exercises with light weight and many repetitions. This will reduce your risk of injury and increase your strength potential through improved inter- and intramuscular coordination.
Increase training weight slowly: Choose an appropriate weight for strength training and increase it steadily but slowly. Ligaments and tendons in particular need longer to adapt to the load.
Master the technique: Perform every exercise with the barbell set 100 per cent with correct technique. It's not about simply moving weight. Avoid swinging and make sure that you always have the weight under control.
Don't forget to cool down: Treat yourself to a short cool-down after training with your dumbbell set.
FAQs - Frequently asked questions about barbell sets
What should I look out for when buying a barbell set?
Make sure it has a sufficient load capacity of at least 400 kg and the right internal dimensions for your rack so that you can train without any worries.
What is included in a barbell set?
A barbell set consists of a barbell bar, spring locks and matching weight plates. Depending on which barbell set you choose, you will receive a barbell bar and weights in different weight combinations.
Should I choose rubber or cast iron for barbell sets?
This is basically a question of taste. Cast iron weight plates are slightly cheaper. Rubberised weight plates, on the other hand, are more comfortable to handle, quieter during training and gentle on the surface.
What exercises can I do with barbell sets?
Barbells and weights offer you the opportunity to do a number of free weight exercises for the whole body. The spectrum ranges from basic exercises such as deadlifts, bench presses, squats and barbell rows to complex strength exercises such as power cleans and isolation exercises such as bicep curls and tricep presses.