“You use light weights, so I don’t understand why Bar Method students have such sculpted arms.” Leandra Rouse, a fitness expert and trainer, made this remark to me last month when we were working together on a video shoot to promote the Bar Method DVDs.
I got a similar comment a few days later from a Bar Method student named Robin. “I’m curious about why Bar Method classes all follow the same routine,” she said. “I’m not complaining because I’m getting great results. Can you just explain to me why the class is so structured?” In asking her question, Robin had unknowingly hit on the answer, namely that the secret of the Bar Method’s effectiveness lies precisely in its structured design.
If you’ve ever taken a Bar Method class, you might have noticed as Robin did that the order of the exercises is mostly the same. To illustrate how this structure works, I’d like to take you on a virtual tour of the workout and explain along the way.
First, it’s important to mention that the safety of exercises allows you to work deep “in the muscle” long enough to change your muscles without risk to your joints. Your teachers give you extra help staying in this intense “zone” by providing you with clear-cut counting and interesting choreography. Just when an exercise becomes too intense to bear, your teacher introduces a new tempo or move that revitalizes your spirit and energy.
About halfway through the class, you notice that you’re alternating between working the front and the back sides of your body. This pattern stretches and elongates the muscles you just worked in the previous exercise while you’re sculpting the muscles on the opposite side. Early in the class you work the front of your arms, then the back of them while you stretch the front of them. Then you work the front of your legs during thigh-work, the back of your legs during seat-work, the front of your legs again during “round-back,” and finally the back of your legs again during “curl” and “back-dancing.” In effect, you’re usually doing two exercises rolled into one: toning one side while elongating the other side, which has been primed for stretching by having just been worked to exhaustion.
Later in the class you hit what feels like an aerobic section. Your teacher explains that you’re maximizing fat burn-off by performing aerobic-style exercises just when you’re beginning to burn a high portion of fat as fuel. Your lungs pump oxygen as you perform “flat-back” and do more pushups, both quick-moving sections that spike your heart rate. These exercises are a key to the Bar Method’s special ability to create sculpted arms. They burn the fat off from around the arm muscles, plus they give the arms two additional intense sculpting intervals.
Another feature to bring to your attention about the structure of the class is that it’s working each major muscle multiple times. You thought you’d gotten thigh-work over with after the thigh section. Then you find yourself working your thighs all over again during “round-back” and “flat-back.” Every bout of challenge digs deeper into these muscles, and by the time you walk out of class, you tingle with a thoroughly “worked-out” feeling.
And as you probably already know, the Bar Method ensures that you get into the right muscles, those “muscles that I didn’t know I had.” This is an important ingredient in its recipe for quick body change. Some muscles when left to themselves become habitually lazy over time, and others get overused. Bar Method instructors teach you how to find these lost muscles and they have time to give you clear, easy-to-follow instructions on how to work in good form.
Finally during this virtual class, it’s become clear that the Bar Method requires you to lift not just light weights but a very heavy weight: your own body! During pushups you lowered and lifted your body with your arms. During “thigh-work” you lowered and lifted your body with your thighs. During “seat-work” you lowered and lifted your body with your glutes and hamstrings. During “flat-back,” an ab and leg exercise performed under the bar, you raised your legs with the power of your thighs, hips, pecs and shoulders. This was not in any sense a “light weight” workout!
The Bar Method gets surprising results, in sum, because it arranges its exercises strategically; then it targets muscles with precision, multiplying the benefits you get from each exercise.