How To Get Strong, Build Muscle and Lose Fat With Only A Barbell
I had a subscriber who inquired:
"Is it possible to build strength, put on muscle and burn off fat if I don't have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets"
I know precisely the weights this guy is saying. I believe nearly everyone of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted below remember?
I guess I'm showing my age :)
To cut a long story short...
Yeah! Exactly! Even, an old-school equipment like the barbell can certainly make you achieve maximum strength and power!
You just need somebody to teach you exactly how. Fortunately you met me. And thank heavens I just read a large amount of Dan John's awe-inspiring "From the Ground Up".
In this brilliant little ebook Dan John defines the "Rapid Ascent Program", which made up of three exercises:
1. Power Clean
2. Push Press
3. Front Squat
And here's how you did the program (from his book):
"The program was incredibly simple. In the beginning, groups of four boys were given a bar. The bars were weighted from very lightit could be 25 poundsup to possibly close to 100 pounds. Each group of boys would lift one at a time, put the bar down, then the next boy would lift. The four would continually move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longactually, at times it was hard to catch your breath in time for your next set.
The repetitions were incredibly simple
* First set: 8 repetitions
* Set #2: 6 reps
* Set #3: 4 reps
The goal was simple: when you got all 18 reps (8+6+4), you added weight. If you started with a bar that was too light, the next workout, you would be bumped up to the next weight and a stronger group. (Of course, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together)."
Looks simple doesn't it?
That's the beauty of this program!
You don't need lots of equipment to build a hard body with muscles of steel... all while increasing your cardiovascular fitness and knocking out fat.
What you DO need is a little "do or die" attitude. You have to decide you really WANT to achieve your fitness goals, then you'll find a way to use whatever equipment you have available to make it happen.
I enjoy program since it corresponds the DoubleYourGains' philosophy of training movement patterns in place of a bunch of workouts. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).
How to do the "Rapid Ascent" program for cardio and fat loss:
Coach Dan points out that you could also get a great cardio workout and burn some fat:
"To "hurry up" the trainingas if it was critical, there were times when Mr. Freeman suggested combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. This was made with a lighter weight. One could also perform the Front Squats after the clean and presses, too. I have only done this onceand it was an astounding cardiovascular workout."
So if you believe you don't have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.
Heck, you don't even need a barbell. You can start with the DoubleYourGains' bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, etc) Trust me, if THAT workout gets easy for you - you will be a certified STUD.
After that, as soon as you get hold of good Olympic barbell set you can start the DoubleYourGains' 3-5 Program. - 17269
"Is it possible to build strength, put on muscle and burn off fat if I don't have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets"
I know precisely the weights this guy is saying. I believe nearly everyone of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted below remember?
I guess I'm showing my age :)
To cut a long story short...
Yeah! Exactly! Even, an old-school equipment like the barbell can certainly make you achieve maximum strength and power!
You just need somebody to teach you exactly how. Fortunately you met me. And thank heavens I just read a large amount of Dan John's awe-inspiring "From the Ground Up".
In this brilliant little ebook Dan John defines the "Rapid Ascent Program", which made up of three exercises:
1. Power Clean
2. Push Press
3. Front Squat
And here's how you did the program (from his book):
"The program was incredibly simple. In the beginning, groups of four boys were given a bar. The bars were weighted from very lightit could be 25 poundsup to possibly close to 100 pounds. Each group of boys would lift one at a time, put the bar down, then the next boy would lift. The four would continually move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longactually, at times it was hard to catch your breath in time for your next set.
The repetitions were incredibly simple
* First set: 8 repetitions
* Set #2: 6 reps
* Set #3: 4 reps
The goal was simple: when you got all 18 reps (8+6+4), you added weight. If you started with a bar that was too light, the next workout, you would be bumped up to the next weight and a stronger group. (Of course, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together)."
Looks simple doesn't it?
That's the beauty of this program!
You don't need lots of equipment to build a hard body with muscles of steel... all while increasing your cardiovascular fitness and knocking out fat.
What you DO need is a little "do or die" attitude. You have to decide you really WANT to achieve your fitness goals, then you'll find a way to use whatever equipment you have available to make it happen.
I enjoy program since it corresponds the DoubleYourGains' philosophy of training movement patterns in place of a bunch of workouts. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).
How to do the "Rapid Ascent" program for cardio and fat loss:
Coach Dan points out that you could also get a great cardio workout and burn some fat:
"To "hurry up" the trainingas if it was critical, there were times when Mr. Freeman suggested combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. This was made with a lighter weight. One could also perform the Front Squats after the clean and presses, too. I have only done this onceand it was an astounding cardiovascular workout."
So if you believe you don't have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.
Heck, you don't even need a barbell. You can start with the DoubleYourGains' bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, etc) Trust me, if THAT workout gets easy for you - you will be a certified STUD.
After that, as soon as you get hold of good Olympic barbell set you can start the DoubleYourGains' 3-5 Program. - 17269
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Get more good information on exercises for muscle building and how to lose fat not muscle at the author's website.
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1:03 PM
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