A 20kg 7ft Olympic barbell and rubber bumper plates go together like chocolate and peanut butter. But there’s no point buying a high-quality barbell if you’re going to use any old plates with it. So I tested the Bulldog Gear Hybrid 2.0 Rubber Bumper Plates to see if they’re a perfect pairing for your barbell.

Bulldog Gear Hybrid 2.0 Rubber Bumper Plates design

To see if the Bulldog Gear Hybrid 2.0 Rubber Bumper Plates (buy now) raise the bar in terms of quality bumper plates, I paired them with the company’s own Cerakote 20kg 7ft Olympic Barbell. Bulldog Gear sent two different weights of bumper plates – 20kg and 10kg – allowing me to test them using a variety of exercises. The 20kg pair are fairly thick, meaning you can’t fit many onto your barbell. But they’re not as thick as some competitors’ bumper plates.

The 10kg bumper plates are thinner, but with the same diameter and design as the 20kg pair. The 10kg have green markings; the 20kg pair have blue markings – both with black as the primary colour. These coloured markers around the circumference are a nice touch. It means that all bumper plates regardless of weight just look like black plates on a bar. This is unlike other brands, for example, where the entire plate is a different colour (typically a red plate for 25kg, blue for 20kg, yellow for 15kg, green for 10kg and white for 5kg – Bulldog Gear uses the same color codes, only more subtly). Or there’s the MiraFit Splash Bumper plates, for example, which are speckled with colour.   

The ‘hybrid’ in the name of these bumper plates means they fit somewhere between the bouncy, shock-absorbent plate you might use in an Olympic lifting competition and the steep plate you might use in a powerlifting competition. They’re essentially a stainless steel insert covered with a dense rubber. I’m no rubber expert, but whatever they’ve done with that rubber gives them a quality look and feel.

Bulldog Gear Hybrid 2.0 Rubber Bumper Plates build quality

Bulldog Gear suggests these rubber bumper plates are “the perfect solution for those looking for a high-quality, performance plate at a competitive price”. I’d tend to agree with that statement. They’re competitively priced with a design that suggests they cost more than they do. These plates also meet the IWF standard, giving you peace of mind that you’re lifting the exact weight on the label. You’d be surprised how far out the weight of some plates can be sometimes. So that’s a reassuring stamp of approval. 

When lifting and sliding these bumper plates onto your bar, you’ll notice their quality feel instantly. I don’t know how long the ‘dense virgin rubber’ lasts on these plates. I’d like to see them after a few years of aggressive use. But having put them through their paces over a few months of workouts they weren’t even starting to show any signs of wear and tear. 

Bulldog Gear Hybrid 2.0 Rubber Bumper Plates performance

For aesthetic and bodybuilding workouts, where triggering hypertrophy is the goal, I don’t tend to like rubber bumper plates. First, they just don’t feel right. Second, in some exercises where you can lift relatively heavy in that 8-15 rep range, some big guys won’t have enough space to get all their rubber bumper plates on there. It’s the same with these Hybrid 2.0 plates.

However, to Bulldog’s credit, these are thinner than many others. If you absolutely had to use rubber bumper plates for your bodybuilding-style training, then these would be the ones. Typically for this style of training you’ll be using more machines, too. I wouldn’t even attempt this with rubber bumper plates. That is, unless you want to be limited by just one or two plates per side – depending on the machine, of course. 

For strength-focused workouts for athletes or for powerlifting, you’ll have the same problem. Rubber bumper plates just aren’t typically designed for these styles of workouts. Unless you’re just starting out your journey into strength training, you’ll be massively limited if using rubber bumper plates in general – and for squats and deadlifts in particular. You might be fine with presses and rows, though. I don’t think Bulldog Gear intends for these rubber bumper plates to be used to break strength records, though. If that’s your main aim I’d suggest looking for a different style of Olympic plate. 

Metabolic conditioning and Crossfit-style workouts are where these plates shine. The clue is in the name, and what a good ‘hybrid’ all-rounder they are. They’re comfortable to use for barbell circuits, and if you’re the kind of lifter who throws your weights around then these are quiet enough when they bounce that you won’t have the gym police knocking on your door. For Olympic lifts and derivatives they fly through the air nicely and have a good overall feel to them. So whether it be metabolic conditioning or just power-focused workouts, the Hybrid 2.0 Rubber Bumper Plates work extremely well. 

Should you buy the Bulldog Gear Hybrid 2.0 Rubber Bumper Plates?

With Bulldog Gear Hybrid 2.0 Rubber Bumper Plates, you get exactly what it says on the tin – great all-rounder plates. Though you probably won’t want this style of Olympic plates if your goal is to compete as a powerlifter or strength athlete. For bodybuilding they can work well for some exercises, but if you’re big and jacked then you’ll outgrow these pretty quickly doing certain exercises.

If you’re a hybrid athlete, who wants to train for strength, power and aesthetics, as well as total body conditioning, then the Hybrid 2.0 Rubber Bumper Plates are one of the best options on the market. Try pairing them with the Bulldog Gear Cerakote 20kg 7ft Olympic Barbell for the ultimate combination of looks and versatility. 

Bulldog Gear Hybrid 2.0 Rubber Bumper Plates tech specs

Photography: Peter Black

Related content:

• How to use lifting straps
• Strongman workout
• Barbell complex workout

The post Bulldog Gear Hybrid 2.0 Rubber Bumper Plates Review: My Ideal All-Rounders appeared first on Men's Fitness.

If you’re looking for a barbell for your home or garage gym, then you’re probably looking for something that feels comfortable to use, with maximum versatility – and maybe looks the business too. If you’re looking for one for a commercial gym, then lasting power is likely at the top of your list. You might even want something to go with your gym’s colour branding. The Bulldog Gear Men’s Cerakote 20kg 7ft Olympic Barbell might just have everything you need.

Bulldog Gear Mens Cerakote Olympic Barbell design

The Bulldog Gear Cerakote 20kg 7ft Olympic Barbell (buy now) looks good, for sure. It might be one of the best looking bars on the market. Especially the red colour I tested, which screams “look at me”. If you’re someone who films your own training to post on social media then this bar is sure to get you some extra attention. It also comes in olive green, black, blue and teal. You can’t say that Bulldog Gear haven’t thought about aesthetics with this one.

While you have five bar colors to choose from, you don’t have a choice in the color of the barbell sleeves. All of them are black – though I don’t think that’s a downside. Firstly, it’s a nice colour switch from the colorful bar (unless you choose the black bar). Secondly, having a black sleeve gives the bar a little more aesthetic staying power, as you’ll constantly be sliding plates on and off that thing.

Bulldog Gear says the shaft’s ceramic coating helps give a long-lasting vibrant colour, while the sleeves are plated with a black hardened chrome finish for increased abrasion resistance. If you’re a training nerd like me then you might just be salivating right now, too.

Bulldog Gear is big on the small details, with subtle branding in a couple of places on the bar. I like that the specs of the barbell are added to each end too. You won’t be forgetting that this is a 28mm, 20kg Olympic barbell made by Bulldog Gear anytime soon. However, good looks don’t always equal decent strength and performance.

Bulldog Gear Cerakote Olympic Barbell build quality

That said, it didn’t take much time into my testing to tell this is a high-quality barbell. The rotation of the barbell is smooth, but not so smooth that your weights will be spinning fast and putting you off. This is in large part due to each weight sleeve having five needle roller bearings. I aslo examined the knurl on the shaft of the barbell – the area you’ll be gripping and ripping. If you like a really aggressive knurl that’ll give you calluses to show off, or that needs a lot of chalk to work with, then this probably isn’t the barbell for you. But I like the slightly dialled-down level of grip the Bulldog Gear barbell gives. It doesn’t rip my hands apart, but it also doesn’t mean that even in the sweatiest of workouts my grip is going to falter.

The Bulldog Gear welding team have certainly been earning their corn, using friction welding to “guarantee the maximum strength possible”. It definitely helps give the bar a reassuringly solid feel. Then there are the “micro hardness tests” that Bulldog Gear conducts on its bars to ensure the highest quality manufacturing standards.

Then there’s the number most of you will be interested in – tensile strength. The Bulldog Gear Cerakote 20kg 7ft Olympic Barbell (buy now) has a tensile strength of 190,000 psi. In layman’s terms that means the bar is on a par with the likes of the Primal Strength Pro series barbell, although not quite the tensile strength of something like the MiraFit M3 barbell of the same size and weight. Unless you aim to be hitting some deadlifting world records, though, this isn’t going to be an issue and there’s plenty of tensile strength here to play with.

Bulldog Gear Cerakote Olympic Barbell performance

I’ve used this bar for five different styles of workouts now to give it a thorough test. That way its use wasn’t just limited to my own training biases, but some of the best barbell exercises. For aesthetics and bodybuilding-style workouts, the Bulldog Gear Cerakote is pretty good, although I’ve used better. Then again, it’s often well worn-in Olympic barbells that feel best during these styles of workouts. You want the knurl to be a little worn so those longer time-under-tension sets are comfortable. And for some reason well-worn roller bearings tend to feel better.

Even though the grip thickness is what you’d regard as a ‘normal’ size, it does feel a little thinner than I’d like. That’s my own personal preference, but it’s worth a thought if you don’t like bars that feel smaller to grip (even though design-wise they often actually aren’t). I got in some good hypertrophy-focused workouts with the Bulldog Gera bar too. Overall the workout felt good, and my joints didn’t feel beaten up afterward, which they can sometimes do with other barbells.

Bulldog Gear Cerakote Olympic Barbell for strength training

For strength-focused workouts I’ve taken this bar through the key powerlifting exercises: bench press, back squat and deadlift from the floor. My lifting performances were good, and in the case of the bench press a little better than I’ve been doing recently (for reference, in my daily gym I’m using a 20kg bar made by Jordan). For deadlifts the bar felt good pulling from the floor. The grip felt strong and there wasn’t too much noise coming from the bar when it was dropped to the floor at the end of a heavy set. For the back squat the bar sits nicely on the upper traps and doesn’t dig in too much, and with heavy loads I felt the bar had just a little sway in it to help me fire out of the hole at the bottom. Overall a solid performance for a strength-focused barbell.

One day I was short on time so I decided to put the bar (and my body) through its paces with some metabolic resistance training. That’s basically quality barbell circuits focusing on tension and good form, using certain exercises that work well when done back to back. For these you need a good barbell that won’t rip up your hands and can be used across different styles of exercises, from Olympic-style lifts (hang cleans, hang high pulls and so on) to squats, lunges and military presses. Combined with the Bulldog Gear Hybrid 2.0 Black Rubber Bumper Plates I think this is where this barbell really shines.

Should you buy the Bulldog Gear Mens Cerakote 20kg 7ft Olympic Barbell?

I’d say that overall the Bulldog Gear Olympic barbell is a jack of all trades. It does most things pretty well, but isn’t exceptional at one specific use. So for something like a barbell circuit or even CrossFit styles of workouts this bar excels due to its versatility. For commercial gyms I can see a lot of lifters fighting over this bar for how it looks.

But the more serious gym users and super strong lifters will likely opt for the bars they’re already used to and have some wear in them. But it would be well worth making the switch to the Bulldog Gear as it’s a good all-rounder and better than a lot of other bars. If you have a garage or home gym then I highly recommend this bar if it’s the only one you’re going to buy. It’s good for most workouts, is robust and comfortable for the most part – and it looks great.

Bulldog Gear Cerakote Olympic Barbell technical specs

Photography: Peter Black

Related content:

• How to use lifting straps
• Strongman workout
• Barbell complex workout

The post Bulldog Gear Cerakote 20kg 7ft Olympic Barbell Review: My Choice For Versatility appeared first on Men's Fitness.

The best training approach to achieve a total-body transformation, build muscle and get lean doesn’t always fit with the time you have available. Ideally you would lift weights in a progressive manner to build muscle and strength, while following a balanced diet for sustained energy and maintaining a moderate calorie deficit diet to burn body fat. But we can’t all spend two hours a day fitting everything in. So what’s the alternative? Enter metabolic resistance training, or MRT for short.

MRT will get you great results, helping to build muscle and shed fat, while being as efficient as possible – with workouts completed in 30 minutes or less. So lace up your best gym shoes and get ready to achieve optimal results in no time at all.

What is metabolic resistance training?

MRT is a form of circuit training with progressive weights, in a way that challenges you metabolically. It’s not your typical circuit training, though, which often involves a poorly thought-out workout structure combined with sloppy exercise form. No, metabolic resistance training has structure and purpose, and that’s why it can produce fast changes in body composition while keeping you injury-free and feeling athletic.

You perform five to six exercises in sequence with minimal rest, using the same resistance device – for example the same barbell, dumbbell, or kettlebell. To make things as efficient as possible, the weight also remains the same throughout the entire circuit. That is why exercise selection and sequencing is important.

How to structure metabolic resistance training workouts

There are two ways to structure your repetitions. Option 1, which is most common, is to keep the reps the same for each exercise and throughout the circuit. For example, every exercise is done in the 6-8 rep range.

Option 2 is where you’ll vary the repetitions based on the exercise and how challenging it is for you. This helps to accommodate for the same resistance being used, and works to better apply an appropriate load to each movement. Option 2 is what we’ll be using, since it is the smarter approach and real-world tested for achieving the best results.

Considering this is a high metabolic stress technique, it’s wise to choose your exercise order carefully – we will explain how later in the article. With MRT performed correctly, with good lifting technique, your workouts will require less space, less equipment and less time.

Benefits of metabolic resistance training

• Fat loss
  MRT puts a very high demand on to the anaerobic energy systems (both ATP-PC and glycolytic). Using these energy systems for repeated bouts of exercise is associated with growth hormone release and activating lipolysis, aka fat loss.
• Prolonged calorie burn
  Metabolic resistance training causes a lot of excessive post-exercise oxygen consumption (EPOC). Because of that your resting metabolic rate will spike and continue to burn energy even after the workout is over. This is sometimes known as the ‘afterburner effect’, and it’s crucial for any effective fat loss plan.
• Muscle growth
  MRT is a form of resistance exercise, so by using a routine of progressive overload you’re developing stronger bone, connective and muscle tissue. Since muscle is metabolically active tissue, that means even more fat loss.
• Muscle sparing
  Traditional forms of cardio exercise, when overdone, can promote unwanted muscle break-down, especially when in a caloric deficit. MRT on the other hand will have a muscle ‘sparring’ effect.

How to create a metabolic resistance training programme: five golden rules

There are a few key rules when designing a good MRT program. If you do a quick internet search, you’ll find a variety of different routines and ways to do them. But as previously stated, why settle for average styles of circuit training when we at MF can do better? So these are your new laws of MRT programming.

1. Do ‘high skill’ exercises first

Exercises should be performed in descending order, from the most technically demanding to the least demanding. You should ideally try and place the most technical exercises towards the start, where fatigue is lowest. The complexity will also depend on your movement capabilities and just how ‘complex’ it is to you. As an example, an Olympic lift variation is more complex than a front squat, which is more complex than a bent-over row or a lunge.

Placing every exercise in order of complexity is not always possible, however, when we try and follow the rest of the rules. But always start each circuit with the most complex. For the rest, if it doesn’t work in the order you’ve put it in, don’t think twice about scrapping it and trying a different order.

2. Use a non-competing exercise order

Non-competing exercises are those that don’t rely on the same muscles. The benefit of using this exercise order is simple: while one group is working, the others are resting. Given the fact that many exercises you’ll be using work multiple muscle groups all at the same time, don’t get too hung up on specifics here.

Generally, try to alternate a pushing exercise with a pulling exercise, or an upper-body movement with a lower-body movement. Or if you have two lower-body exercises back-to-back, make one more knee-dominant (e.g. Bulgarian split squats) and one that works your hips more (e.g. Romanian deadlifts).

3. Select a weight based on your weakest exercise

MRT circuits should be relatively short. The entire appeal is that they’re brutally effective but brief. By imposing a 10-rep max weight limit – based on your weakest exercise – in a circuit, you ensure that you will never go above 6-8 reps, which allows form to stay tight and effort to remain high.

For example, if a barbell overhead press is your weakest exercise in the circuit, choose a weight that is no heavier than what you can press for 10 reps.

4. Set rep ranges rather than specific rep goals

There seems to be an unwritten rule in circuit training that every exercise needs to be done for the same amount of reps or for the same amount of time. Instead, you should set rep ranges (e.g. 8-10) versus specific reps (e.g. 10) to provide a suitable challenge for every exercise in your circuit.

By sticking with the same weight throughout, it only makes sense that the reps have some flexibility.

5. Do not set the weight down for longer than 15 seconds

You can complete each exercise without ever letting the weight touch the floor. Or, you can put it down and reset every time. It makes no real difference, although if grip is an issue or your technique gets sloppy, then a 15-second reset between exercises would be a smart move.

How to get started with metabolic resistance training

Select your exercises based on the above rules, making sure that you’re using no more than your 10-rep-max for your weakest exercise.

Next, test the absolute maximum reps you’re able to achieve with the same weight on each exercise. These can be your warm-up sets, before doing your actual working sets with challenging weights and reps.

Program your reps for each exercise based on your test. Pick a target that leaves a little in the tank. If my max reps were a 10 out of 10 for effort, then I want to pick around a 5 or 6 out of 10. Remember, MRT is about lifting with purpose, good time under tension and good form. It’s not just about moving the weight and counting your reps, so keep your weight high and reps low.

Try the below routines out for yourself. If they flow well, are challenging you to the right level, and above all feel good for your body, then add them to your roster of weekly workouts.

Try these metabolic resistance training workouts

Barbell MRT workout

• Complete all exercises back-to-back with less than 15 seconds rest between each
• Rest for 2 minutes at the end of each circuit
• Repeat up to 3-5 times for your full workout

1. Hang power clean x 6-8 reps

• Stand with feet hip-width apart, grip the barbell with hands slightly wider than shoulder-width, and position the bar over the mid-foot
• Bend your knees and hips to lower into a squat position, keeping your back straight and chest up
• Explode upward by extending your hips and knees, pulling the barbell up along your body
• As the bar passes your knees, shrug your shoulders and pull your elbows high and out
• As the bar reaches chest height, quickly rotate your elbows under the bar to catch it on your shoulders, then stand up straight, securing the bar in a front rack position with knees and hips fully extended

2. Front squat x 6-8 reps

• Stand with feet shoulder-width apart and toes slightly pointed out
• Position the barbell on your front shoulders, securing it with either a clean grip (fingers under the bar, elbows high) or crossed-arm grip
• Keep your chest up and engage your core
• Bend your knees and hips to lower into a squat, keeping your back straight and elbows up to maintain the barbell’s position
• Lower until your thighs are at least parallel to the ground, ensuring your knees track over your toes
• Push through your heels to stand back up, extending your knees and hips while keeping your chest up and elbows high
• Return to the starting position with controlled movement

3. Push press x 6-8 reps

• Stand with feet shoulder-width apart, holding the barbell at shoulder level with palms facing forward and elbows slightly in front of the bar
• Engage your core and keep your chest up
• Slightly bend your knees and hips, lowering into a quarter squat while keeping your torso upright. This dip should be quick and controlled
• Explosively extend your knees and hips, driving the barbell overhead by using the momentum from your lower body
• Press the barbell up until your arms are fully extended, and lock out your elbows at the top

4. Reverse lunge x 6-8 reps

• Stand with feet hip-width apart, holding the barbell across your upper back with a firm grip and engaged core
• Step one foot back into a lunge, lowering your hips until both knees are bent at 90-degree angles. Keep your front knee over your ankle and your torso upright
• Push through the heel of your front foot to rise back up, bringing your back foot forward to return to the starting position
• Repeat on the other side

5. Good morning x 6-8 reps

• Stand with feet shoulder-width apart, holding the barbell across your upper back with a firm grip. Keep your chest up, back straight, and knees slightly bent
• Hinge at the hips to bend forward, lowering your torso while keeping your back flat and knees slightly bent
• Continue until your torso is nearly parallel to the ground
• Engage your glutes and hamstrings to lift your torso back up to the starting position, maintaining a straight back throughout the movement

Dumbbell metabolic resistance training workout

• Complete all exercises back-to-back with less than 15 seconds rest between each
• Rest for 2 minutes at the end of each circuit
• Repeat up to 3-5 times for your full workout

1. Clean x 6-8 reps

• Stand with feet hip-width apart, holding a dumbbell in each hand at your sides. Keep your chest up and core engaged
• Bend your knees and hips to lower into a squat position
• Explode upward by extending your hips and knees while simultaneously pulling the dumbbells up along your body, leading with your elbows
• As the dumbbells reach shoulder height, quickly rotate your elbows under them to catch them on your shoulders
• Stand up straight, fully extending your knees and hips with the dumbbells in the front rack position

2. Reverse lunge x 6-8 reps

• Stand with feet hip-width apart, holding a dumbbell in each hand at your sides with arms relaxed. Engage your core and keep your chest up
• Step one foot back into a lunge, lowering your hips until both knees are bent at 90-degree angles. Ensure your front knee is directly above your ankle and your torso remains upright
• Push through the heel of your front foot to rise back up, bringing your back foot forward to return to the starting position
• Repeat on the other side

3. Bent-over row x 6-8 reps

• Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing inward
• Hinge at your hips to bend forward until your torso is nearly parallel to the ground, keeping your back straight and knees slightly bent
• Pull the dumbbells towards your hips by bending your elbows and squeezing your shoulder blades together. Keep your elbows close to your body as you lift the dumbbells
• Slowly lower the dumbbells back down to the starting position with control, maintaining a straight back throughout the movement

4. Romanian deadlift x 6-8 reps

• Stand with feet hip-width apart, holding a dumbbell in each hand in front of your thighs, palms facing your body. Engage your core and keep your chest up
• Hinge at your hips to lower the dumbbells towards the ground while keeping your back straight
• Allow a slight bend in your knees as you lower the dumbbells, feeling a stretch in your hamstrings
• Push through your heels and squeeze your glutes to return to the starting position, maintaining a straight back throughout the movement
• Focus on using your hamstrings and glutes to lift the dumbbells back up

5. Alternating shoulder press x 6-8 reps

• Sit on a bench with back support, holding a dumbbell in each hand at shoulder height with palms facing forward. Keep your core engaged and feet flat on the floor
• Extend one arm to press the dumbbell overhead while keeping the other arm at shoulder height
• Straighten your arm fully at the top, without locking your elbow
• Slowly lower the pressed dumbbell back to shoulder height while simultaneously pressing the other dumbbell overhead
• Alternate pressing arms while maintaining control and stability through your core

The post How to use metabolic resistance training to transform your physique appeared first on Men's Fitness.