A lot of people read my articles or my blog and get mistaken that I am all about odd object training and have completely given up on the basics – you know, heavy barbell training – the kind that has been used for YEARS by the strongest and most jacked dudes on the planet. I love training with my sandbags, kegs, and kettlebells, but lets face it, there is nothing like hoisting up some HEAVY iron and getting big and strong using nothing but a barbell and a few other basic pieces of equipment.
Watch Pumping Iron with Arnold or Dorian Yates's Blood N 'Guts and DARE You to not be inspired. The fact is that heavy barbell training pumps through my veins and is one of the most enjoyable activities on the planet! Sure, I mix in a lot of variety with my training, and especially during the spring and summer months when I prefer to train outdoors, come fall I'll be in a basement with 300+ pounds across my back breathing like a freight train thinking "1 more rep".
And lets face it, unless you have already built a tremendous base, sometimes odd object training just is not as beneficial. Squats, deadlifts, heavy overhead pressing, barbell rowing – these movements, in conjunction with body weight training, build an awesome foundation for ANY athlete. Here's a simple 3 day routine, using some OLD SCHOOL muscle building techniques to pack on some serious size and strength. They will all be total body workouts, and you will need an Olympic barbell with plates, squat rack, chin bar, and parallel bars … a flat or incline bench and an adjustable pair of dumbbells is optional.
On your "off" days, you can get in some restorative work via sled dragging, body weight calisthenics or LIGHT kettlebell work. Remember, these are restoration workouts meant to help not increase condition, but also to aid in the recovery process … treat them as such and do not leave something in the tank.
You will train 2-3 days per week, alternating workouts between workouts A and B. There are lots of things missing with this program, and I do not touch on a great amount of details … but that's exactly what you need. You need to cut the fat from your training routine and learn how to just work HARD and a few basic movements and get brutally strong. Keep your rest periods short, 60-90 seconds TOPS and do not add weight until all sets can be completed. This is a no frills training program that can pack on muscle VERY FAST if put in the effort (and be sure to eat!). Try this out for 6-12 weeks and then come back to my article page and pick a new routine that fits your needs.
Note: Before each workout, warm up by jumping rope and doing body weight squats, push ups, lunges, band face pulls, etc for 5-10 minutes. Break a sweat and get into your zone.
Workout A:
a1) Parallel Bar Dips 4xmax reps
a2) Barbell Rowing 4×8-12
c) Deadlifts 5×5
d) Towel Barbell Shrugs 2×15-25
Workout B:
a1) Barbell Clean and Press 5×5
a2) Chins 5xmax reps
b) Barbell Back Squats 2×15-20
c) Romanian Deadlifts 2×6-15
d) Thick Bar Curls 2×8-15
Everything is pretty self explanatory. For the towel shrugs and thick bar curls, just use an old bath or beach towel for extra grip work by throwing it over (for the shrugs) or wrapping it around your bar to make a homemade thick bar. With the 5×5 deadlifts and high rep squatting, be sure to a little lighter than you think you need to and add weight each and every week. As mentioned, keep your rest periods short and you should be in and out of the gym in 30-40 minutes tops. Good luck!
Original article and pictures take www.healthnfitnessnews.com site
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