Tag: full body workout
Build Muscle Size and Strength with Our Full Body Barbell Workouts
When it comes to exercise variety, commercial gym members are spoiled for choice. With access to an array of resistance machines, exercisers can train their muscles in a variety of ways, often targeting individual muscles with laser-like precision. Name a muscle, and there is probably a machine to train it.
Popular resistance training machines include:
Leg extension
Arm curl
Leg press
Chest press
Pec deck
Seated row
Lat pulldown
Leg curl
Triceps pushdown
However, while machines are safe and convenient, they’re not always the best way to train for functional strength and size. For starters, real-life weights don’t move in perfectly straight lines because they’re not guided on rods.
Also, it’s rare to use a muscle or single joint in isolation. Most human movements are the result of several muscles and joints working together.
Finally, some exercise machines bear little resemblance to the movements of daily life. After all, apart from pulling yourself upright in your La-Z-Boy chair, when was the last time you did a seated leg curl outside of the gym?
None of this means that machine exercises are bad. It’s just that, in some situations, free weights are better. Plus, not all exercisers have access to all machines. For example, if you work out at home, your equipment choices may be much more limited.
In this article, we celebrate the barbell by providing you with two full-body barbell workouts – one that involves a bench and squat rack and one that doesn’t.
Why Barbell Training Rocks!
Jeff Nippard doing Barbell Training
A lot of exercisers are quick to dismiss barbells as low-tech or old-school. While both of these criticisms are true, that doesn’t mean you can’t have a great workout with just a barbell and a stack of weights. In fact, barbells offer a wide range of benefits. These include:
Affordable – while barbells are available in a wide range of prices, basic models are not expensive. As such, barbell training can be very cost-effective, which is great news if you are working out on a budget.
Versatile – think of a muscle or muscle group, and there is a barbell exercise to train it. You can develop your entire body with a single barbell and weights, making it an incredibly versatile piece of equipment. In contrast, most resistance machines are one-trick ponies and can only be used for a single exercise.
Ideal for heavy weights – barbells are perfect for building strength with heavy loads. Lifting heavy weights can also increase muscle density. Barbells are made for loading with heavy weights, and most barbell exercises are compound, meaning they involve multiple muscle groups. This allows you to lift even heavier loads, pushing and developing your strength to its limit.
Time-efficient – barbells require minimal set-up time, and you can transition from one exercise to the next very quickly. That’s especially true when you keep things really simple and train with just a bar and skip benches, racks, etc.
Functional – many barbell exercises replicate the movements and demands of physical activity outside of the gym. Exercises like squats, deadlifts, and overhead presses will help build functional strength, which transfers to life out in the real world. The same cannot always be said for some machine exercises. For example, pec deck flies and leg extensions are a pretty unusual movements outside of the gym.
Fun – while this is a largely personal point of view, lifting heavy barbells is both challenging and fun. Seeing more plates on the bar than last week is rewarding and motivating and will make it easier to stick with your training program.
Barbell Training Considerations and Drawbacks
While barbell training is mostly effective and practical, in the name of fairness, there are a few drawbacks to consider, too:
Safety – unfortunately, barbell training can sometimes be dangerous. A failed rep can leave you pinned under a heavy weight, and serious injuries and even death can be the result. Avoid mishaps by working out with a spotter or stopping your set a couple of reps before failure. Better yet, work out in a power rack. Exercise your common sense alongside your muscles.
Relatively few isolation exercises – most barbell exercises are compound in nature. That means they involve multiple joints and muscles working together. While this is usually viewed as a good thing, it may be a drawback if you want to prioritize a specific muscle, e.g., your medial deltoids. Barbell training can make you big and strong, but you may need to hone your physique with some specific isolation exercises.
Heavy starting weight – most Olympic barbells weigh 45 pounds or 20kg. As such, even an empty barbell may be too heavy for some lifters, particularly for beginners or when doing isolation exercises like front raises. However, there so-called fitness bars available which weigh about half as much as an Olympic bar, and are ideal for beginners.
Not suitable for drop sets – a drop set is where you rep out to failure, reduce (or drop) the load by 10-15%, and then rep out again. This training method allows you to push your muscles beyond their usual quitting point.
However, stripping weight plates off a barbell is time-consuming, which means most barbell exercises are impractical for drop sets. Drop sets work best with machine and dumbbell exercises, where weight changes can be completed more quickly.
Full-Body Workout #1 – Barbell Only
If you work out at home, you may not have space for a bench or squat rack. However, you should have no problem finding room for a barbell and weight plates. The good news is that you can still get a great workout, even if your list of gym equipment is limited to a barbell and weights.
All you need for the following workout is a barbell, plates, collars, and enough space to wield them without breaking anything!
Do the following free weight workout 2-3 times per week on non-consecutive days.
For example:
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday
Workout
Rest
Workout
Rest
Workout
Rest
Rest
But before you start lifting any weights, it’s crucial to warm up and prepare your body for the challenges that await.
Begin with a few minutes of easy cardio, and then move on to dynamic mobility and flexibility exercises that target the muscles and joints you are about to use. These preparatory steps will set you up for a safer and more effective workout session.
Related: How to Warm Up for Strength Training
Warmed-up and ready to go? Then let’s get to work!
#
Exercise
Sets
Reps
Recovery
1
Zercher squat
2-4
6-20
60-90 seconds
2
Romanian deadlift
2-4
6-20
60-90 seconds
3
Floor press
2-4
6-20
60-90 seconds
4
Meadows row
2-4
6-20
60-90 seconds
5
Lunge
2-4
6-20
60-90 seconds
6
Cuban press
2-4
6-20
60-90 seconds
7
Biceps curl
2-4
6-20
60-90 seconds
8
Skull crusher
2-4
6-20
60-90 seconds
9
Barbell rollout
2-4
6-20
60-90 seconds
10
Barbell crunch
2-4
6-20
60-90 seconds
Workout #1 Exercise Instructions
There are two ways to do any barbell exercise – the right way and the wrong way. The right way is safe and effective. In contrast, the wrong way is dangerous and usually less productive, even if it allows you to lift heavier weights.
So, follow these instructions to ensure you’re doing the exercises in your barbell workout correctly!
1. Zercher squat
Muscles trained: Quadriceps, hamstrings, gluteus maximus, core.
The Zercher squat was invented by American powerlifter and strongman Ed Zercher when he needed a way to do squats without a squat rack. While this exercise does put a lot of pressure on your arms, which may limit the amount of weight you can lift, this is an excellent option for anyone who wants to train their legs but only has access to a barbell.
Steps:
Hold your barbell in the crook of your elbows. Bend your arms, clasp your hands together, and pull your upper arms into your sides. Pull your shoulders down and back, and brace your core.
Step out and into a shoulder-width stance, feet turned slightly outward.
Bend your legs and squat down until your thighs are roughly parallel to the floor.
Stand back up and repeat.
Tips:
Use a rolled towel, folded exercise mat, or a squat bar pad to protect your arms if necessary.
Push your knees out as you descend to maximize glute engagement.
Take care not to round your lower back, as doing so could lead to injury.
2. Romanian deadlift
Muscles trained: Gluteus maximus, hamstrings, core.
With no leg curl available, you may be wondering how you’re supposed to train your hamstrings using only a barbell. This exercise is the answer! The hamstrings are a biaxial muscle that crosses two joints – the knee and the hip. As such, it affects both these joints. So, as well as flexing your knees, the hamstrings also extend the hips, which is what you’ll be doing during this exercise.
Steps:
Hold a barbell with an overhand or mixed shoulder-width grip and stand with your feet hip-width apart. Brace your core, pull your shoulders back and down, and bend your knees slightly.
Hinging from your hips, lean forward and lower the bar down the front of your legs until you feel a stretch in your hamstrings.
Stand back up and repeat.
Tips:
Adjust your range of motion according to your flexibility.
Do not round your lower back.
Keep your knees slightly bent but rigid throughout. Do not straighten your legs.
Check out our complete guide Romanian deadlift.
3. Floor press
Muscles trained: Pectoralis major, deltoids, triceps.
The bench press is arguably the most popular barbell chest exercise around. No bench? No problem, because you can work all of the same muscles with floor presses. In fact, this exercise predates bench presses by many years, as commercial training benches were only really available after the 1940s. Before that, if you wanted to press while lying on your back, this is how you did it.
Steps:
Holding a barbell with an overhand, slightly wider than shoulder width overhand grip, lie on your back with your arms straight and the weight over your chest. Press your upper back into the floor for stability.
Bend your elbows and lower your upper arms to lightly touch the floor.
Extend your arms and repeat.
Tips:
You can do this exercise with straight or bent legs as preferred.
Lower the weight slowly to avoid hitting the floor too hard with your elbows and upper arms.
Adjust your grip to match your goals – move your hands closer together to emphasize your triceps or further apart to hit your pecs more.
4. Meadows row
Muscles trained: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, forearms.
The Meadows row was invented by professional bodybuilder and coach John “Mountain Dog” Meadows. This exercise is somewhat unique because, unlike most barbell movements, you only use one arm at a time. This is probably the most lower back-friendly barbell rowing exercise around.
Steps:
Place your barbell on the floor with one end against a wall. Stand perpendicular to the other end. Stand with your feet shoulder-width apart and knees slightly bent.
Lean forward and grip the end of the barbell with an overhand grip. Pull your shoulder back, brace your core, and turn your hips away from the bar to put your lats into a slightly stretched position. Use your free hand for support if required.
Leading with your elbow, bend your arm and pull the end of the bar up and into your ribs.
Extend your arm and continue for the prescribed number of reps.
Switch sides and repeat.
Tips:
Chalk your hands to prevent them from slipping off the end of the barbell.
You can let the weight settle on the floor between reps if you wish.
Do the same number of reps on both sides to develop all your muscles equally.
5. Lunge
Muscles trained: Quadriceps, hamstrings, gluteus maximus, abductors, adductors, core
Most barbell leg exercises are bilateral or two-limbed. While they’re great for building muscle size and strength, they may disguise left-to-right strength imbalances. While slight imbalances are normal, bigger differences can cause dysfunction, pain, and injuries. Lunges are a great way to ensure both of your legs are developed equally.
Steps:
Hold a barbell across your upper back. Stand with your feet together, core braced, and shoulders pulled down and back.
Take a large step forward, bend your legs, and lower your rear knee down to within an inch of the floor.
Push off your front leg and bring your feet back together.
Do your next rep with your other leg.
Continue alternating legs for the duration of your set.
Tips:
Take a shorter step to maximize quads engagement or a longer step to work your glutes and hamstrings more.
Lean forward slightly to hit your glutes and hamstrings more.
Rest the bar on your upper back and not on your neck, which would be uncomfortable and could even be dangerous.
6. Cuban press
Muscles trained: Deltoids, trapezius, rhomboids, biceps, triceps.
The Cuban press is one of the only barbell exercises to hit all three deltoid heads – anterior, medial, and posterior – fairly equally. It’s also an excellent exercise for improving shoulder mobility and stability as it works your rotator cuff, too. This is an awesome one-stop shoulder exercise!
Steps:
Hold a barbell with a slightly wider-than-shoulder-width, overhand grip. Stand with your feet about hip-width apart, knees slightly bent, shoulders down and back, and core braced.
Bend your elbows and row the bar up the front of your body to your lower chest.
Next, rotate the bar forward and up to your forehead.
Press the bar overhead to arm’s length.
Reverse the movement, return to the starting position, and repeat.
Tips:
Adjust your grip width for comfort.
Go light – any momentum will take work away from the target muscles.
Lead with your elbows during the row to maximize upper trap and deltoid engagement.
7. Biceps curl
Muscles trained: Biceps brachii.
No full-body workout would be complete without a biceps exercise. After all, the biceps are the most famous muscle in the human body, and almost every person who ever lifted weights wants stronger, more muscular arms. The barbell curl is arguably one of the best exercises for building great biceps.
Steps:
Hold your barbell with an underhand, shoulder-width grip. Stand with your feet about shoulder-width apart, knees slightly bent, core braced, and shoulders back and down.
Starting with your arms straight, flex your elbows and curl the bar up to your shoulders.
Extend your arms and repeat.
Tips:
Keep your upper arms close to your sides throughout.
Do not use your back or legs to lift the weight. If you need to cheat the bar up, it’s too heavy.
Lean your upper back against a pillar or wall if you cannot do biceps curls without cheating.
8. Skull crusher
Muscles trained: Triceps.
The barbell skull crusher is traditionally performed while lying on a bench. However, it works just as well as a floor exercise. This is a great triceps builder, but you should take care not to lower the bar too quickly, or skull crushers could live up to their name!
Steps:
Holding a barbell with an overhand, shoulder-width grip, lie on your back with your arms straight and the weight over your chest. Press your upper back into the floor for stability.
Keeping your upper arms vertical, bend your elbows and lower the bar to your forehead.
Extend your arms and repeat.
Tips:
Perform this exercise with legs bent or straight as preferred.
Avoid doing skull crushers to failure to prevent potentially serious accidents.
Rest the bar on the floor behind your head to make getting into position easier.
9. Barbell rollout
Muscles trained: Rectus abdominis, obliques, transverse abdominis.
While there is nothing wrong with bodyweight abs exercises, many are too easy to do much for your strength or muscular development. Barbell rollouts are much more challenging and will help you develop the rock-hard abs you’ve always dreamed of.
Steps:
Load your barbell and secure the weight plates with collars. Place your barbell on the floor.
Kneel behind your barbell and hold it with an overhand, shoulder-width grip. Brace your abs.
Push the bar away from you and lower your upper body down toward the floor.
Using your abs and lats, pull the bar back into your knees.
Continue for the prescribed number of reps.
Tips:
Do not hyperextend your lower back. Reduce your range of motion if you feel this exercise in your lumbar spine.
Keep your abs contracted throughout.
Make this exercise harder by starting each rep in the standing position.
10. Barbell crunch
Muscles trained: Rectus abdominis, obliques, transverse abdominis.
Bodyweight crunches are a decent abs exercise, but if you can do more than 30 reps, they probably don’t make the best use of your training time. Barbell crunches provide a simple way to overload your muscles, reducing the number of reps and time you need to reach failure.
Steps:
Holding a barbell with an overhand, shoulder-width, overhand grip, lie on your back with your arms straight and the weight over your chest.
Bend your legs and plant your feet firmly on the floor.
Lift your head, shoulders, and upper back off the floor, pushing the barbell up toward the ceiling.
Lie back down and repeat.
Tips:
Don’t go too heavy too soon; this exercise is harder than it looks.
Exhale as you lift your shoulders to maximize abs engagement.
Anchor your feet if necessary, e.g., under another barbell.
Full-Body Workout #2 – Barbell, Bench, and Squat Rack
While you can have a great workout using just a barbell, you’ll have access to a wider range of exercises if you also have an adjustable bench and a squat or power rack. These simple tools will make your workouts much more varied and interesting.
The following workout assumes you have a barbell, a bench, and a squat rack and, like the previous plan, trains your entire body. As before, you should do this workout 2-3 times per week on non-consecutive days, e.g., Monday, Wednesday, and Friday.
However, do not attempt this workout until you’ve completed a thorough warm-up.
#
Exercise
Sets
Reps
Recovery
1
Paused squat
2-4
6-20
60-90 seconds
2
Rack pull
2-4
6-20
60-90 seconds
3
Incline bench press
2-4
6-20
60-90 seconds
4
Pendlay row
2-4
6-20
60-90 seconds
5
Lateral lunge
2-4
6-20
60-90 seconds
6
Bradford press
2-4
6-20
60-90 seconds
7
Pull-up
2-4
6-20
60-90 seconds
8
Close grip bench press
2-4
6-20
60-90 seconds
9
1½ rep biceps curl
2-4
6-20
60-90 seconds
10
Barbell leg raises
2-4
6-20
60-90 seconds
Workout #2 Exercise Instructions
Get more from your workouts while keeping your risk of injury to a minimum by always training with good form. Follow these step-by-step instructions to make sure you’re doing each exercise correctly.
1. Paused squat
Muscles trained: Quadriceps, hamstrings, gluteus maximus, core.
Barbell squats are a great exercise, but they’re even better when you pause at the bottom of each rep. This pause breaks up the stretch-shortening reflex, making each rep more challenging while increasing your time under tension. Paused squats turn the king of exercises into something approaching god-like status!
Steps:
In a squat rack, rest and hold a barbell across your upper back. Stand with your feet shoulder-width apart and core braced.
Bend your legs and squat down until your thighs are roughly parallel to the floor.
Without relaxing, stay in this position for 1-3 seconds.
Drive your feet into the floor and stand up.
That’s one rep – keep going.
Tips:
Stay tight at the bottom of each rep; do not relax!
The longer you pause, the harder this exercise becomes.
Experiment with your stance width to determine what works best for you.
2. Rack pull
Muscles trained: Gluteus maximus, hamstrings, core, latissimus dorsi, trapezius, biceps, forearms.
The deadlift is a great exercise, but tall and inflexible people often find lifting a barbell from the floor awkward or uncomfortable. This modified variation works the same muscles as conventional deadlifts but is much more lower-back friendly.
Steps:
Place your barbell in a squat rack set to just above or below knee height.
Stand behind the bar and hinge forward from your hips. Hold your barbell with an overhand or mixed shoulder-width grip.
Straighten your arms, pull your shoulders down and back, lift your chest, and brace your core.
Drive your feet into the floor, push your hips forward, and stand up straight.
Lower the bar back to the pins, let the weight settle for a second, and repeat.
Tips:
Wear a weightlifting belt to support and protect your lower back.
Keep the bar pressed back toward your legs to maximize lat engagement.
Take care not to round your lower back, as doing so could cause severe injury.
3. Incline bench press
Muscles trained: Pectoralis major, deltoids, triceps.
The flat bench press might be the world’s favorite chest exercise, but for some lifters, it’s not an effective pec builder. Instead, many lifters feel bench presses more in their shoulders than their chests, and it can even cause joint pain. Incline bench presses may be better for both chest development and shoulder health.
Steps:
Adjust the backrest of your bench to about 30 degrees and place it in your squat rack.
Lie on the bench and hold the bar over your chest using a slightly wider than shoulder-width grip.
Bend your arms and lower the bar to your upper chest.
Push the bar back up and repeat.
Tips:
Experiment with the angle of your bench to see what works best and feels more comfortable. 10-30 degrees is generally best, and a steeper angle soon becomes more of a shoulder exercise.
Consider using wrist wraps if you need more joint support for this exercise.
Use a wider grip to emphasize your chest or a narrower grip to hit your triceps more.
4. Pendlay row
Muscles trained: Latissimus dorsi, trapezius, rhomboids, deltoids, biceps, core.
Pendlay rows are named after American weightlifting and powerlifting coach Glen Pendlay. Each rep starts and ends with the barbell resting on the floor, so it’s also known as dead stop rows. This mini-break between reps allows you to reset your core and grip, which should enhance your performance of this back-building exercise.
Steps:
Place your barbell on the floor and stand behind it so your toes are under the bar, feet about shoulder-width apart.
Lean forward and hold the bar with an overhand, slightly wider than shoulder-width grip.
Straighten your arms, pull your shoulders down and back, and brace your core.
Bend your arms and pull the weight off the floor and into your abdomen.
Lower the weight back to the floor, reset your grip and core, and repeat.
Tips:
Do not use your legs or lower back to lift the weight, as doing so takes stress off the target muscles.
Keep your lower back slightly arched throughout. A rounded lower back is a weak lower back.
Use lifting straps to reinforce your grips if necessary.
5. Lateral lunge
Muscles trained: Quadriceps, hamstrings, gluteus maximus, abductors, adductors.
Lunging sideways instead of forward adds a whole new dimension to this popular lower-body exercise. Lateral lunges are an excellent exercise for athletes from all sports and anyone who wants to develop their inner and outer thighs, glutes, and hips. Go light – this exercise is more strenuous than it looks. Expect some gnarly DOMS after doing this exercise the first few times.
Steps:
Rack and hold a barbell across your upper back. Stand with your feet together and core braced.
Take a large step out to the right and bend your right knee. Descend until your right thigh is roughly parallel to the floor. Keep your left leg straight.
Push off your right foot and bring your legs back together.
Do your next rep to the left.
Continue alternating sides for the duration of your set.
Tips:
A good exercise for improving hip strength and mobility.
An effective way to identify and fix left-to-right strength imbalances.
An excellent exercise for athletes that have to zigzag, e.g., basketball and soccer players.
6. Barbell Bradford press
Muscles targeted: Deltoids, triceps.
The barbell Bradford press is named after American weightlifter and strength coach Jim Bradford. It’s a unique exercise that hits all three deltoid heads reasonably equally. It also keeps the target muscles under constant tension, which boost your pump while maximizing muscle growth.
Steps:
Begin by standing with your feet shoulder-width apart and the barbell resting on your front shoulders, hands slightly wider than shoulder-width apart, and elbows pointed forward. Brace your core and stand in good posture with your head up and chest lifted.
Press the bar up so it’s level with the top of your head.
Push the bar backward and lower it behind your neck.
Next, push the bar back up and over your head, lowering it to the front of your neck.
That’s one rep – keep going!
Tips:
Keep the bar close to your head at all times.
Go light and focus on keeping tension on your deltoids for the duration of your set. Do not use your legs to help you bump the weight over your head.
Skip this exercise if you have a history of shoulder pain.
7. Pull-up
Muscles trained: Latissimus dorsi, trapezius, rhomboids, biceps.
Okay – you caught us! While pull-ups aren’t a barbell exercise, you can do them in most squat and power racks. The mighty pull-up is one of the best exercises for building a broader, more muscular back. Frankly, it would be a crime not to include them in one of the workouts in this article.
Steps:
Hold an overhead bar, such as a barbell set high in a power rack, with an overhand, slightly wider than shoulder-width grip. Hang with your arms straight, shoulders down and back, and core braced.
Bend your arms and pull your chin up and over the bar.
Extend your arms and repeat.
Tips:
Pull your elbows down and behind you to maximize back engagement.
Experiment with your grip width to see what feels most comfortable and effective.
Do not swing or kick with your legs, as doing so takes work away from the target muscles.
8. Close grip bench press
Muscles trained: Triceps, pectoralis major, deltoids.
The close grip bench press is a compound exercise emphasizing your triceps while also working your chest and shoulders. Using several muscle groups together means you should be able to lift a substantial weight to build both muscle size and strength. This exercise is best done in a power rack for safety.
Steps:
Place a flat workout bench in the middle of your squat rack.
Lie on the bench and hold the bar over your chest using a slightly narrower than shoulder-width grip.
Bend your arms and lower the bar to your chest.
Push the bar back up and repeat.
Tips:
Keep your upper arms close to your sides to maximize triceps engagement.
Do not use a very close grip, as doing so can hurt your wrists, elbows, or shoulders.
Do this exercise with a spotter or end your set 2-3 reps before failure for safety.
9. 1½ rep biceps curl
Muscles trained: Biceps.
While barbell biceps curls are an excellent exercise, you could become somewhat immune to them if you do that variation all the time. 1½ rep biceps curls add a twist to that classic arm-building exercise, ensuring your biceps gains never stall. However, this IS a very intense exercise, so don’t use too much weight too soon.
Steps:
Hold your barbell with an underhand, shoulder-width grip. Stand with your feet about shoulder-width apart, knees slightly bent, core braced, and shoulders back and down.
Starting with your arms straight, flex your elbows and curl the bar up to your shoulders.
Extend your arms and lower the barbell halfway down, i.e., to 90 degrees.
Curl it back up to your shoulders.
Lower it all the way down until your arms are straight, and repeat the entire 1½-rep sequence.
Tips:
Do not use your legs or back to help you lift the weight.
Keep your upper arms close to your asides to maximize biceps engagement.
Lean your back against a wall or pillar if you cannot perform this exercise without cheating.
10. Barbell leg raises
Muscles trained: Rectus abdominis, obliques, transverse abdominis, hip flexors.
There are lots of bodyweight abs exercises to choose from, many of which can be very effective. However, weighted exercises are often a better choice as they allow you to adjust the load according to your strength and goals. Barbell leg raises combine a classic bodyweight abs exercise with weights to deliver an intense core workout.
Steps:
Lie on the floor and hold a barbell over your chest using a slightly wider than shoulder-width grip. Brace your core and press your lower back into the floor. Lift your feet a few inches off the floor.
Keeping your legs straight, raise your legs until they’re vertical. Lift your hips a few inches off the floor to maximally engage your abs.
Lower your legs back down, stopping just before they touch the floor.
Continue for the prescribed number of reps.
Tips:
Bend your legs to make this exercise a little easier.
Start light – even an empty barbell will be challenging for many people.
Keep your lower back pressed into the floor at all times.
FAQs
Do you have a question about either of our full-body workouts or barbell training in general? No worries because we’ve got the answers!
1. How many reps per set should I do?
Not so many years ago, most fitness experts believed that you had to do 6-12 reps to build muscle, and higher reps were best for building endurance. While this made sense, research now suggests that almost any rep range can build muscle, provided you take your sets to within 1-3 reps of failure. It seems that there is no optimal rep range for hypertrophy or endurance. (1).
So, base your reps per set on your personal preferences and how much weight you have available. Some people prefer lower-rep sets, e.g., 6-8, while others prefer higher reps, i.e., 20-30. Both options can build muscle mass.
However, if you want to build pure strength, lower reps with heavy weights are still the way to go. That said, not all of the exercises in these programs are suitable for heavy strength training, and the workouts are more for general fitness and muscle building.
2. Can I build a good physique training with just a barbell?
You certainly can! Before resistance machines gained popularity, most people trained with barbell and dumbbell exercises, which they often supplemented with calisthenics or bodyweight training.
Gyms were often known as “barbell clubs,” and typical bodybuilding workouts revolved around basic compound barbell exercises. Even the legendary Arnold Schwarzenegger used simple barbell workouts in the off-season to build mass and strength.
So don’t feel you are missing out because you only have a barbell to train with; it’s arguably one of the most potent strength and muscle-building tools available.
3. Are these cutting or bulking programs?
Cutting (losing fat) and bulking (building muscle) have more to do with your diet than they do your workout. Getting leaner invariably requires a caloric deficit, while you need a calorie surplus to build appreciable amounts of muscle.
Providing you’ve got your diet straight, your workout will help you achieve your training goal, be that losing fat or gaining muscle.
So, adjust your eating plan and train hard – you’ll soon be on your way to achieving your body composition goals.
4. Can I do these workouts every day?
It’s estimated that a muscle or muscle group takes 48-72 hours to recover from an intense workout. Training before you have recovered will undermine your progress, and your workout performance will probably suffer as a result. You could also end up feeling overtrained.
You can train more often than the suggested 2-3 times per week, but you’ll need to adopt a split routine where you work different muscles on different days. This will provide adequate time for recuperation between similar workouts, e.g.:
Days
Workout
1
Monday
Chest, Shoulders & Triceps
2
Tuesday
Back & Biceps
3
Wednesday
Legs, Calves & Abs
4
Thursday
Chest, Shoulders & Triceps
5
Friday
Back & Biceps
6
Saturday
Legs, Calves & Abs
7
Sunday
Rest
5. Are these workouts suitable for women as well as men?
While these workouts are kinda manly, there is no reason that women cannot do them, too. That said, they are muscle-building programs, so if that isn’t your goal, you should seek out programs that more closely match your needs and objectives.
Check out our library of female workouts and fitness articles here.
Full Body Barbell Workouts – Closing Thoughts
While fitness fashions and trends come and go, barbells are here to stay and will always be one of the most powerful training tools available. Armed with nothing but a barbell and weight plates, you can develop every muscle in your body for almost any fitness goal, including building strength and muscle mass.
Add a bench and a squat rack to your equipment list, and you really have all you need to build a head-turning physique. That’s good news for anyone who prefers simple old-school style workouts or who trains at home with minimal training kit.
Use these full-body barbell workouts to build muscle and strength without resistance machines. Bodybuilders have long relied on basic equipment, exercises, and workouts to increase strength and muscle mass. It worked for them, and it’ll work for you, too.
References:
1- Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: A systematic review and meta-analysis. J Sport Health Sci. 2022 Mar;11(2):202-211. doi: 10.1016/j.jshs.2021.01.007. Epub 2021 Jan 23. PMID: 33497853; PMCID: PMC9068575.
Chris Hemsworth Battles Jetlag with Insane Full-Body Workout
Australia’s Chris Hemsworth is accustomed to flying around the world for a number of acting gigs. In a recent Instagram post, Hemsworth showed off a rigorous full-body exercise routine which he said was performed to alleviate jetlag.
Upon arrival from a long flight, there’s only one thing on Hemsworth’s mind, and that’s to exercise at the gym. In his latest endeavor, Hemsworth headed to celebrity trainer Grant Roberts’ fitness center in Los Angeles. He made it clear his intention was to “kick jetlag in the arce.”
The video montage featured Hemsworth putting his body to work with various exercises such as medicine ball twists, battle ropes, dumbbell bicep curls, overhead press, a round on the assault bike, landmine press, and a brutal variation of the burpee, which involved Hemsworth adding a pull-up to each jump.
Even though it seemed like an unwinnable battle, Hemsworth tried his best to defeat jetlag as noted in his caption. Given his latest exercise routine, it’s safe to say Hemsworth’s commitment to the gym has become his top priority.
Chris Hemsworth Crushes a Full-Body Training Session to Fight Through Jetlag
After a 12-hour flight, Chris Hemsworth kickstarted his recovery with an intense workout.
“Just landed in LA, went 12 rounds with jetlag and lost via split decision. Looking forward to an immediate rematch.
Big thanks to @grantrobertsfit for letting us use the gym!” Chris Hemsworth shared.
“Jet lag one, me zero,” added Hemsworth. “We’re in Grant Roberts’ gym and he’s been kind enough to let us train here. We’re going to kick jetlag in the arse.”
Aside from the training session above, Hemsworth has remained incredibly busy keeping up with his lifestyle tailored around fitness. The Marvel superstar, who played Thor, in Thor: Love and Thunder, kept fans up to date on his training as he showed off a lean and agile physique in a recent sprint training session.
However, it wasn’t just training that Chris focused on. The 39-year-old’s trainer, Luke Zocchi, said that Hemsworth was tasked with eating upwards of 10 meals daily. Ultimately, his efforts paid off as fans were shocked by the mass Chris added to his biceps.
In addition to playing in superhero films, Hemsworth tested the waters as an elite Black Ops mercenary, a role he took on for the Extraction series. In preparation for the project, Hemsworth was required to add a significant amount of muscle mass. He adjusted his training and focused on moving free weights for strength, agility, and power.
RELATED: Joe Rogan Questions Chris Hemsworth’s ‘Natty or Not’ Status: ‘For Sure USADA Isn’t Knocking’ on His Door
Chris Hemsworth is a versatile actor who challenges himself with tough workouts daily. To the delight of fans, Hemsworth always brings charisma to the screen and to his training sessions.
Published: 6 June, 2023 | 12:10 AM EDT
Full-Body Cable Workout for Functional Fitness
Most workouts have a few cable exercises to add variety and achieve optimal stimulus for muscle growth. However, most folks restrict the cable exercises to isolation lifts, such as the cable crossover and straight-arm lat pulldown. Although there is nothing wrong with these exercises, you’re selling yourself short by limiting your cable exercises to single-joint movements.
Cables are versatile training tools that can be used for various exercises to boost hypertrophy, strength, stability, and mobility. Using cable machines solely for achieving a muscle pump with one or two movements at the end of your workout is an inefficient way to use this versatile training tool.
What is Functional Fitness?
Before we get into cable exercises for improving your functionality, let’s take a minute to learn about functional fitness.
Functional exercises involve movements that can help improve your performance in daily activities. These are generally compound (multi-joint) exercises that target multiple muscle groups, such as the deadlift and overhead press.
Functional exercises help improve your strength, balance, coordination, flexibility, and endurance, boosting your performance in daily activities such as lifting, carrying, bending, and reaching.
Contrary to what most people think, you don’t always need barbells, dumbbells, or kettlebells for functional training. You could complete an effective full-body functional workout just with a cable machine.
In this article, we will go over the nine best cable exercises to improve your overall strength, stability, and mobility and program them into a short and effective workout. We will also discover the benefits of adding a full-body functional cable workout into your training regimen.
Total Body Cable Exercises For Improved Functional Fitness
Cable machines offer a versatile middle ground between the freedom of movement provided by free weights, such as barbells and dumbbells, and the fixed range of motion of traditional weight machines. Adding the following cable exercises to your exercise arsenal can help enhance your stability, mobility, and strength:
Cable Squat
The cable squat is an underutilized exercise in most training regimens. Using a cable machine ensures constant tension on your quads throughout the range of motion. Furthermore, since you’ll be performing this exercise using a rope attachment in the front rack position, it will also boost your core strength and balance.
Steps:
Attach a rope attachment to a cable pulley set at the lowest position.
Grab each end of the rope with a neutral (palms facing each other) grip. Hold your hands in front of your chest, like in a goblet squat.
Take a couple of steps back and assume a hip-width stance.
Push your hips back and down as low as possible. The weights should be engaged at the bottom position.
Explode back to the starting position.
Repeat for recommended reps.
Pro Tip: Focus on keeping your back upright throughout the range of motion. Leaning forward will put unnecessary strain on your lower back.
Check out our complete cable squat guide here!
Cable Reverse Lunge
The cable reverse lunge is an underrated lower body exercise that can take your wheel to the next level. Since this is a unilateral exercise, it will also help boost your stability and balance.
Steps:
Set the cable pulley at the lowest setting and hook up a rope attachment.
Grab the ropes with a neutral grip.
Turn around and take a big step forward. Assume a hip-width stance.
Your hands should be placed against your upper pecs.
Brace your core and glutes, and step back with your left foot.
Lower your rear knee until it touches the floor.
Return to the starting position.
Repeat on the right side.
Alternate between sides for the recommended reps.
Pro Tip: Performing the cable reverse lunge on one side before moving onto the other can help achieve a better muscle pump.
Cable Shoulder Press
The cable shoulder press is an excellent exercise for building big and round deltoids. We recommend using a functional trainer instead of a conventional cable machine for this exercise, as it puts you in a better position. This exercise will help improve your overall strength, stability, and overhead mobility.
Steps:
Adjust each end of the functional trainer at the lower setting and fix up a D-handle attachment.
Grab the handles in each hand with a pronated (palms facing forward) grip and assume a hip-width stance.
Your hands should be right over your shoulders at the starting position.
Press the handles overhead by extending your elbows.
Avoid locking out your elbows at the top, as it will remove the tension from your shoulders and put it on your triceps.
Slowly return to the starting position.
Repeat for reps.
Pro Tip: Avoid using momentum in this exercise by jerking your knees and using your lower body.
Check out our complete cable shoulder press guide here!
Cable Split-Stance Chest Press
Performing the cable chest press while standing involves more muscles than the lying variation, as you need to use your core to stabilize your torso. You’ll also feel a lower body engagement when going heavy on this exercise. Plus, since this is a unilateral exercise, it will help you fix your strength and muscle imbalances.
Steps:
Set the cable pulley at chest height and attach a D-handle bar.
Grab the handle in your right hand with a pronated (palms facing the floor) grip and take a step forward.
Assume a staggered stance while maintaining a slight bend in your knees for better balance.
The handle should be at your chest level at the starting position.
Keeping your core stable, extend your arm so it is parallel to the floor.
Pause and contract your pec at the top.
Repeat for recommended reps before switching sides.
Pro Tip: Folks that are short on time can also perform the bilateral variation of this exercise. However, the unilateral version involves the core to a greater degree.
Check out our complete cable chest press guide here!
Cable Deadlift
This is an excellent deadlift variation for beginners, as it helps you drill the movement while lowering your risk of injury. We recommend performing this exercise on a functional trainer. Stand on an elevated platform like an aerobic step to increase your range of motion.
Steps:
Adjust the arms of a functional trainer at the lowest setting and hook up D-handle bar attachments.
Place an aerobic step between the pulleys and stand on it with a hip-width stance.
Lower toward the floor by driving your hips back, bending your knees, and lowering your torso.
Grab the handle with a pronated grip.
Stand straight by driving through your entire feet and extending your knees.
Slowly return to the starting position.
Pro Tip: If you don’t have access to a functional trainer, you could perform a Romanian deadlift by attaching a straight bar to a cable pulley set at the lowest setting.
Check out our complete cable deadlift guide here!
Cable Seated Row
Rowing exercises are incredibly effective at improving your back thickness and density. Perform this lift while seated on the floor for better stability.
Steps:
Adjust the cable pulley to its lowest position and attach a V-handle bar.
Grab the handle with a neutral grip and take a step up.
Sit on the floor and plant your feet flat on either side of the pulley.
Your torso should be upright throughout the range of motion.
Pull the handle to your belly button while driving through your elbows.
Pause and contract your lats.
Slowly return to the starting position.
Pro Tip: Many lifters tend to round their backs during the eccentric (returning) motion. Doing this removes tension from your upper back and puts it on your lats.
Check out our complete cable seated row guide here!
Cable Triceps Pushdown
Although the cable triceps pushdown is an isolation exercise that trains the back of your upper arms, including triceps exercises in your functional workouts can help improve your pressing strength, which can boost your performance in movements like the shoulder overhead press and cable chest press. Plus, lifting heavy on this exercise (without compromising form) also result in core engagement.
Steps:
Set the cable pulley at the highest position and attach a straight handlebar.
Assume a hip-width stance and grab the bar with an overhand grip.
Bend forward slightly.
Keeping your elbows pinned to your sides, extend your arms so they are perpendicular to the floor.
Return to the starting position.
Repeat for recommended reps.
Pro Tip: You could also perform a unilateral variation of this exercise by using D-handle bars for a better mind-muscle connection and core stimulation.
Check out our complete cable triceps pushdown guide here!
Cable Biceps Curl
This is another single-joint exercise that functions as an accessory movement that can improve your performance in pulling exercises like the cable row. Additionally, training your guns can significantly improve your overall physique aesthetics.
Steps:
Adjust a cable pulley machine to the lowest setting and attach a straight bar.
Stand upright with a shoulder-wide stance and grab the bar with a shoulder-wide supinated (palms facing the ceiling) grip.
Keeping your elbows pinned to your sides, curl the bar to your shoulder level.
Pause and contract your guns at the top.
Slowly return to the starting position.
Rinse and repeat.
Pro Tip: Use a functional trainer to perform the unilateral variation of this exercise. It is the closest you can get to dumbbell curls using cables.
Check out our complete cable biceps curl guide here!
Cable Wood Chopper
Most lifters overlook transverse plane exercises. Transverse plane movements help build rotational and anti-rotational strength, improving overall stability and lowering your risk of injury.
Steps:
Set the cable pulley at waist height and attach a D-handle attachment.
Take a step away from the pulley and assume a shoulder-wide stance.
Your right side should be facing the pulley.
Turn to your side and grab the handle with your right hand using a neutral grip; wrap your left hand around your right hand.
Keeping your pelvis stable and arms extended, rotate your torso to the left side.
Slowly return to the starting position.
Repeat for recommended reps before switching sides.
Pro Tip: The cable wood chopper is one of the best exercises to build core stability and balance. Set the pulley at the highest and lowest setting to train your midsection from different angles.
Check out our complete cable wood chopper guide here!
Cable Ab Crunch
This is the most popular cable ab exercise. Building a solid core improves your stability, which carries over to functional movements, such as the deadlift and overhead press.
Steps:
Set the cable pulley at the highest position and attach a rope handle.
Grab the ropes with a neutral grip and kneel on the floor under the pulley.
Your upper arms should be perpendicular to the floor at the starting position.
Pull your chest to your thighs while driving through your elbows and bringing them close to your knees.
Pause and contract your abs at the bottom.
Return to the starting position.
Repeat for reps.
Pro Tip: To engage your core optimally, exhale sharply as you lower the weight (concentric phase) and inhale during the lifting phase (eccentric motion).
Check out our complete cable crunch guide here!
Best Cable Workout For Functional Fitness
Above, we have covered a couple of exercises for each muscle group. You can pick one exercise for each muscle for your full-body cable workout. Further, feel free to change the reps and sets to alter your training volume and intensity as per your experience level and schedule. Here is the total body cable workout you must try in your next training session:
Exercise
Sets
Reps
Cable Deadlift
3-5
8-12
Cable Squat
3-5
8-12
Cable Shoulder Press
3-5
8-12
Cable Split-Stance Chest Press
3-5
8-12
Cable Biceps Curl
3-5
8-12
Cable Wood Chopper
3-5
8-12
Benefits of Full-Body Functional Fitness Cable Workout
Given below are the advantages of adding a full-body functional cable workout to your training regimen:
Improves Functionality
Folks that train to improve their overall health and physical performance should prioritize functional exercises. Adhering to the functional cable workout listed in this article will improve your overall strength, stability, and mobility, boosting your performance in daily activities.
Furthermore, the cable machine is a versatile training equipment. You can perform several variations of the same lifts by switching your grips, using different handles, or changing the height of the pulley.
Short Workouts
Cable workouts are generally shorter than free-weight workouts, making them a better fit for people running a tight schedule. Changing weights on a barbell back squat takes longer as you have to load and de-load weight plates. On the other hand, cable machines have a selectorized weight mechanism, meaning you can change the weight on the bar using a pin which only takes a few seconds.
Plus, since cable workouts are shorter, they help maintain a higher training intensity, which can result in greater calorie burning. You can also use advanced training principles like supersets and drop sets to turn up the heat.
Flexible Movement Trajectory
Unlike rigid machines, cable machines have a flexible movement path. You can adjust the pulley height to train your muscles from different angles, which is also not possible with free weights. For example, you cannot perform a split-stance chest press using dumbbells. The cable’s flexible movement path allows you to train your pectoral muscles while standing upright and extending your arms in front of your torso.
Most cable exercises have a short learning curve, making them beginner-friendly. Newbies can use the cables to establish a mind-muscle connection to achieve optimal target muscle stimulation.
Keeps Constant Tension on Muscles
This is the main USP of cables. Performing cable exercises help maintain constant tension on your muscles throughout the range of motion, which is not the case with most free-weight exercises.
If your typical training sessions mainly involve barbells and dumbbells, switching to full-body functional cable workouts can help introduce variety to your workouts, aiding in breaking through strength and muscle plateaus.
Reduces the Risk of Injury
Most cable exercises are low-impact movements that don’t overexert your joints. These lifts involve smooth concentric and eccentric motions, lowering your risk of injury during training. You must spend 5-10 minutes before a workout performing a mix of static and dynamic warm-up exercises to further reduce the odds of injury.
Wrapping Up
Lifters that want to build strength, stability, and mobility without overexerting their joints, tendons, bones, and ligaments should try the fully-body cable workout for functional fitness. The versatility of the cable machine allows you to mimic real-world movements, such as bending and lifting, pulling, and pushing, which can improve your performance in daily chores.
Integrating the workout in this article into your training regimen will add variety to your workouts, making your training sessions more interesting and helping you break through strength and muscle plateaus. Do the cable functional workout once weekly for 12 weeks, and the results will speak for themself. Best of luck!
Kettlebell Sumo High Pull — How To, Variations and Muscles Worked
The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and muscle throughout the entire body. It combines a deadlift and upright row, and, therefore isn’t just a simple movement which is why it’s so effective. Consequently, it’s not the best option for beginners to try…
Natural Bodybuilding: 3 Awesome Old School Principles to Live By
Train like an old school, natural bodybuilder.
When it comes to natural bodybuilding, the old school players new exactly how to train for the best results. They held to principles that were far more simplistic in order to get the most gains. Before steroids were introduced as an option for bodybuilders, athletes had to train differently.
While there are tons of supplements and even gear to be utilized in the modern age, for a natural athlete looking to keep themselves completely clean, old school bodybuilding theory and practice is definitely the avenue to travel down.
Here are some great principles to live be as a natural bodybuilder looking to make solid, quality gains.
Full Body Workouts
Training splits were handled far differently back in the old days. The major difference was that a bodybuilder aimed to train the entire body in one workout rather than focusing on individual muscle groups on a given day. There was no chest day or back day or leg day. Instead the focus was on training the entire body as a unit.
For the most part bodybuilders trained three times a week with a Monday, Wednesday, and Friday approach to their split. On those days they would target everything from the chest, shoulders, back, legs, and arms, training every muscle group with classic staples like the bench press, squats, barbell rows, and far more.
Perhaps the biggest drawback of this approach is that it could be time consuming meaning a lifter would stay in the gym for extended periods of time. This can be modified these days by either choosing to add an extra day to the process and reducing volume or by simply mixing and matching body parts. Whatever body part is lacking can be doubled up on or trained on every day of the split, while stronger body parts can be trained once or twice a week.
Volume
Speaking of volume, reps and sets in old school bodybuilding were also treated differently. Usually reps and sets were 10×10 (10 reps, 10 sets) on each particular exercise. That kind of volume for each body part meant the muscles were getting absolutely thrashed during every training session. That kind of volume meant the muscles would be taking a great deal of damage in order to adapt and grow.
This immense volume would also increase muscle strength, hormone production, and even bone density. Training in this manner can be punishing which is why you’ll need proper rest in order to prevent your body from breaking down.
Recovery
Which leads us to another ideology, recovery. For those using steroids and other forms of gear, recovery is as simple as one, two, three. For those of us wishing to keep their bodies clean and free of foreign agents, being sure to have a solid recovery day in mind is absolutely paramount.
There’s a reason that the old school bodybuilders trained every other day. If you’re putting yourself through a full body workout then it’s necessary to take those off days and use them to recovery from the thrashing you put your body through the day before. Steroid users have the benefit of recovering fast due to the extra help.
As a natty, the only alternative is resting your body, which means having more down time, but ultimately if your goal is to avoid anabolic substances then this is going to be your best and only option. Exercising patience is ultimately the key to success as a natty.
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*Header image courtesy of Envato Elements.