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It is said that 15% of upper body growth comes from squats, which makes this exercise even more superior.
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| What is the best all barbell workout? Learn more here as our forum members share the do's and don'ts of barbell training. Get the benefits, negative aspects, who would benefit, and more... Learn more! |
TOPIC: What Is The Best All Barbell Workout?
The Question:
A single barbell, a stack of rusty weights, and a bench are beginnings to a grueling workout.
What is the best all barbell workout? Be specific.
What is your favorite barbell exercise? Why?
What are some of the benefits of using an all barbell workout?
What are some negative aspects of using an all barbell workout?
Who would benefit from a barbell workout?
Show off your knowledge to the world!
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A single barbell, a stack of rusty weights, and a bench are beginnings to a grueling workout.
Introduction
Barbells have been around from the very beginning, and don't seem to disappear. Read on to learn all about them, and much more.
Workout:
What Is The Best All Barbell Workout? Be Specific.
 Types Of Barbells:
- Standard - This type of barbell is used in exercises such as front raises, seated triceps extensions, and lying triceps extensions.
- Olympic - This type of barbell is used in compound exercises such as the bench press, squat, and deadlift.
- EZ-Curl - This type of barbell has a zigzag grip, which reduces stress on the wrists in exercises such as the bicep curl.
Exercises:
Warm-Up:
Before you begin your workout routine, jump on the exercise bike or treadmill to fill your target muscle with some blood, and get your body warmed up.
Stretch:
Stretching five to ten minutes before working out can decrease chances of injury. Below is a list of stretches for the major muscle groups.
Sets:
Each exercise consists of four working sets, where the first set is a warm up, and the following three are the working sets.
Reps:
Rest:
To ensure full recovery between sets, and exercises, rest a maximum of 60-90 seconds, then proceed with the workout.
The Split (Option 1):
- Monday - Chest, Biceps
- Tuesday - Back
- Wednesday - Rest Day
- Thursday - Legs
- Friday - Shoulders, Triceps
- Saturday - Rest Day
- Sunday - Rest Day
Monday - Chest, Biceps:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Pecs |
Incline Barbell Bench Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Pecs |
Flat Barbell Bench Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Pecs |
Barbell Pullover |
4 |
15, 12, 10, 8 |
60-90 sec |
| Biceps |
Standing Barbell Curl |
4 |
15, 12, 10, 8 |
60-90 sec |
| Biceps |
Preacher Barbell Curl |
4 |
15, 12, 10, 8 |
60-90 sec |
| Biceps |
Reverse Barbell Curl |
4 |
15, 12, 10, 8 |
60-90 sec |
Tuesday - Back:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Lats |
Bent-Over Barbell Row |
4 |
15, 12, 10, 8 |
60-90 sec |
| Lats |
Bent-Over Long Bar Row |
4 |
15, 12, 10, 8 |
60-90 sec |
| Lower Back |
Barbell Deadlift |
4 |
15, 12, 10, 8 |
60-90 sec |
Wednesday - Rest Day:
Thursday - Legs:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Hamstrings |
Stiff-Legged Barbell Deadlift |
4 |
15, 12, 10, 8 |
60-90 sec |
| Hams, Quads |
Barbell Lunge |
4 |
15, 12, 10, 8 |
60-90 sec |
| Quads, Hams |
Barbell Squat |
4 |
15, 12, 10, 8 |
60-90 sec |
| Quadriceps |
Front Barbell Squat |
4 |
15, 12, 10, 8 |
60-90 sec |
| Gastrocnemius |
Standing Barbell Calf Raise |
4 |
15, 12, 10, 8 |
60-90 sec |
| Soleus |
Seated Barbell Calf Raise |
4 |
15, 12, 10, 8 |
60-90 sec |
Friday - Shoulders, Triceps:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Delts |
Behind The Neck Barbell Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Delts |
Front Barbell Shoulder Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Delts |
Front Barbell Raise |
4 |
15, 12, 10, 8 |
60-90 sec |
| Traps |
Barbell Shrug |
4 |
15, 12, 10, 8 |
60-90 sec |
| Triceps |
Seated Barbell Tricep Extension |
4 |
15, 12, 10, 8 |
60-90 sec |
| Triceps |
Lying Barbell Tricep Extension |
4 |
15, 12, 10, 8 |
60-90 sec |
| Triceps |
Close-Grip Barbell Bench Press |
4 |
15, 12, 10, 8 |
60-90 sec |
Saturday - Rest Day:
Sunday - Rest Day:
The Split (Option 2):
- Monday - Chest
- Tuesday - Back
- Wednesday - Legs
- Thursday - Shoulders
- Friday - Arms
- Saturday - Rest Day
- Sunday - Rest Day
Monday - Chest:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Pecs |
Incline Barbell Bench Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Pecs |
Flat Barbell Bench Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Pecs |
Barbell Pullover |
4 |
15, 12, 10, 8 |
60-90 sec |
Tuesday - Back:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Lats |
Bent-Over Barbell Row |
4 |
15, 12, 10, 8 |
60-90 sec |
| Lats |
Bent-Over Long Bar Row |
4 |
15, 12, 10, 8 |
60-90 sec |
| Lower Back |
Barbell Deadlift |
4 |
15, 12, 10, 8 |
60-90 sec |
Wednesday - Legs:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Hamstrings |
Stiff-Legged Barbell Deadlift |
4 |
15, 12, 10, 8 |
60-90 sec |
| Hams, Quads |
Barbell Lunge |
4 |
15, 12, 10, 8 |
60-90 sec |
| Quads, Hams |
Barbell Squat |
4 |
15, 12, 10, 8 |
60-90 sec |
| Quadriceps |
Front Barbell Squat |
4 |
15, 12, 10, 8 |
60-90 sec |
| Gastrocnemius |
Standing Barbell Calf Raise |
4 |
15, 12, 10, 8 |
60-90 sec |
| Soleus |
Seated Barbell Calf Raise |
4 |
15, 12, 10, 8 |
60-90 sec |
Thursday - Shoulders:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Delts |
Behind The Neck Barbell Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Delts |
Front Barbell Shoulder Press |
4 |
15, 12, 10, 8 |
60-90 sec |
| Delts |
Front Barbell Raise |
4 |
15, 12, 10, 8 |
60-90 sec |
| Traps |
Barbell Shrug |
4 |
15, 12, 10, 8 |
60-90 sec |
Friday - Arms:
| Body Part |
Exercise |
Sets |
Reps |
Rest |
| Biceps |
Standing Barbell Curl |
4 |
15, 12, 10, 8 |
60-90 sec |
| Biceps |
Preacher Barbell Curl |
4 |
15, 12, 10, 8 |
60-90 sec |
| Biceps |
Reverse Barbell Curl |
4 |
15, 12, 10, 8 |
60-90 sec |
| Triceps |
Seated Barbell Tricep Extension |
4 |
15, 12, 10, 8 |
60-90 sec |
| Triceps |
Lying Barbell Tricep Extension |
4 |
15, 12, 10, 8 |
60-90 sec |
| Triceps |
Close-Grip Barbell Bench Press |
4 |
15, 12, 10, 8 |
60-90 sec |
Saturday - Rest Day:
Sunday - Rest Day:
Diet/Supplementation
For maximum gains in mass, follow the guidelines below.
- Eat every 3 to 4 hours
- Drink 1 to 2 gallons of water per day
- Consume 1 to 2 grams of protein per pound of bodyweight per day
- Consume 2 to 4 grams of carbs per pound of bodyweight per day
- Consume 75 to 150 grams of fat per day
- Supplement with a multivitamin/multimineral in the morning
- Supplement with whey protein post-workout
- Supplement with casein protein at night
Favorite:
What Is Your Favorite Barbell Exercise? Why?
My favorite barbell exercise is the number one bodybuilding movement, the squat. Why? Well it's quite simple; squatting produces results. When you squat, you work your entire body, along with your cardiovascular system.
It is said that 15% of upper body growth comes from squats, which makes this exercise even more superior. What surprises me though is the amount of people who come up with excuses for not squatting. Too many people claim they want to look huge, yet neglect training their biggest muscles, which are the legs. These are usually the beginners in bodybuilding, who do nothing but work on their biceps, and then complain about not getting results.
If you happen to be one of those people, drop the ego, and squat. I guarantee that once you begin squatting, you will notice a difference in your physique. Let me also add that deadlifts are very important as well, and are a major staple exercise in all bodybuilding regimens, since they heavily train the entire body.
So if you want to look huge, include squats and deadlifts in your workouts!
| RELATED ARTICLE |
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Exercise Of The Week: Barbell Squats!
This review of the squat will give you tips and techniques to do a squat properly. Read on to learn more.
[ Click here to learn more. ] |
|
Benefits:
What Are Some Of The Benefits Of Using An All Barbell Workout?
Strength/Mass Gains:
The best way to increase strength, and muscle mass, is through heavy barbell training, especially when performing full body exercises such as squats, and deadlifts.
Develop Stabilizer Muscles:
Unlike machines, barbells need to be balanced by trainees, which is how stabilizer muscles are developed.
Increase Core Strength:
Most movements in life require sufficient core strength, and barbell workouts strengthen the core muscles.
Train Your Cardiovascular System:
Barbell exercises such as squats train your cardiovascular system, which can be beneficial to bodybuilders.
Negatives:
What Are Some Negative Aspects Of Using An All Barbell Workout?
Injuries:
Barbells put the trainee in a bigger risk of injury than machines or cables. Also, unless a trainee has a spotter, there's a risk of dropping the bar and causing sever injury.
Plateaus:
Although there are many barbell exercises, trainees can reach plateaus quickly when equipment is limited. I recommend the use of an all barbell workout for a maximum of eight to twelve weeks, followed by a different program. Variety speeds up progress, and cycling workout programs provides optimal results.
Who Benefits?
Who Would Benefit From A Barbell Workout?
Beginners:
Beginning bodybuilders usually start out as skinny, weak individuals, with intentions of getting big. That's why it's imperative they start out with basic heavy barbell training. This kind of training builds solid mass in the quickest amount of time.
Advanced:
Advanced bodybuilders also look to gain mass, but they need to sculpt each muscle, bring out definition, and achieve good symmetry. Although barbell exercises aren't the best as far as muscle shaping is concerned, there are some excellent isolation exercises that can be done with barbells, and are recommended for advanced trainees.
Competitors:
Competing bodybuilders know the importance of barbell training, but don't solely rely on them. However, in the off season, many competitors look to add a few pounds of muscle, and accomplish that with barbell training.
So as you can see, regardless of one's level in bodybuilding, there is no substitute to barbell training for maximum mass gains.
Strength Athletes:
Strength athletes looking to improve performance in their sport can take advantage of heavy barbell training to increase, strength, power, and explosiveness.
Endurance Athletes:
Endurance athletes can increase speed, quickness, and muscle endurance through light, high repetition barbell training.
Conclusion
I hope this article has provided you with enough information to take your training to the next level. Good luck!
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