How To Get Strong, Build Muscle and Lose Fat With Only A Barbell
I had a subscriber ask this question:
"Is it possible to build muscle, nuke fat, achieve peak condition and get maximum hard-body results 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...
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need someone to show you how. Luckily you met me. And luckily I just read most of Dan John's awesome "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/Press
And here's how you did the program (from his book):
"The program was very easy. Primarily, groups of four boys were given a bar. The bars were weighted from too lightpossibly 25 poundsup to maybe 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 continuously move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longindeed, occasionally it was hard to catch your breath in time for your next set.
The reps were very simple:
* Set Number 1 -- 8 repetitions
* Second set: 6 repetitions
* Set #3: 4 reps
The goal was simple: once you got all 18 reps (8+6+4), you added weight. If you started with a bar that was excessively light, the succeeding workout, you would be bumped up to the next weight and a stronger group. (Needless to say, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together)."
Seems easy doesn't it?
That's the advantage of this program!
You don't need a lot of equipment to build strength, muscle and power all while increasing your cardiovascular fitness and burning off pounds of fat.
What you DO need is a little "do or die" point of view. You should make a decision you certainly WANT to attain your fitness goals, then you'll find a way to make use of whatever equipment you have available to make it happen.
I love program in view of the fact that it follows the DoubleYourGains' philosophy of training movement patterns rather than a bunch of exercises. 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 perform the "Rapid Ascent" program for cardio and fat loss:
Coach Dan emphasizes that you could also obtain a great cardio workout and knockout some fat:
"To "hurry up" the trainingas if it was necessary, there were times when Mr. Freeman recommended combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. this was done with a lighter weight. One could also do the Front Squats after the clean and presses, too. I have only done this onceand it was an amazing cardiovascular workout."
Thus if you think you don't have a sufficient equipment to get into top shape and attain your fitness goals you are erroneous. You are erroneous. You are erroneous.
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. - 17274
"Is it possible to build muscle, nuke fat, achieve peak condition and get maximum hard-body results 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...
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need someone to show you how. Luckily you met me. And luckily I just read most of Dan John's awesome "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/Press
And here's how you did the program (from his book):
"The program was very easy. Primarily, groups of four boys were given a bar. The bars were weighted from too lightpossibly 25 poundsup to maybe 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 continuously move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longindeed, occasionally it was hard to catch your breath in time for your next set.
The reps were very simple:
* Set Number 1 -- 8 repetitions
* Second set: 6 repetitions
* Set #3: 4 reps
The goal was simple: once you got all 18 reps (8+6+4), you added weight. If you started with a bar that was excessively light, the succeeding workout, you would be bumped up to the next weight and a stronger group. (Needless to say, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together)."
Seems easy doesn't it?
That's the advantage of this program!
You don't need a lot of equipment to build strength, muscle and power all while increasing your cardiovascular fitness and burning off pounds of fat.
What you DO need is a little "do or die" point of view. You should make a decision you certainly WANT to attain your fitness goals, then you'll find a way to make use of whatever equipment you have available to make it happen.
I love program in view of the fact that it follows the DoubleYourGains' philosophy of training movement patterns rather than a bunch of exercises. 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 perform the "Rapid Ascent" program for cardio and fat loss:
Coach Dan emphasizes that you could also obtain a great cardio workout and knockout some fat:
"To "hurry up" the trainingas if it was necessary, there were times when Mr. Freeman recommended combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. this was done with a lighter weight. One could also do the Front Squats after the clean and presses, too. I have only done this onceand it was an amazing cardiovascular workout."
Thus if you think you don't have a sufficient equipment to get into top shape and attain your fitness goals you are erroneous. You are erroneous. You are erroneous.
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. - 17274
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