What Is The Best All Barbell Workout?

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:

Before getting to the workout, let me go over the exercises, and which muscles they work, and recommended intensity techniques. If you don't know how to perform a certain exercise, click on the exercise description link to view detailed instructions, pictures and videos.

Incline Bench Press

Muscles Worked:

        • Pectoralis Major (Clavicular Part)
        • Pectoralis Minor
        • Anterior Deltoid
        • Triceps Brachii
        • Serratus Anterior

Recommended Intensity Techniques:

        • Forced Reps
        • Rest-Pause
        • Drop Sets

Flat Bench Press

Muscles Worked:

        • Pectoralis Major (Sternal Part)
        • Pectoralis Minor
        • Anterior Deltoid
        • Triceps Brachii

Recommended Intensity Techniques:

        • Forced Reps
        • Rest-Pause
        • Drop Sets

Pullover

Muscles Worked:

        • Pectoralis Major
        • Pectoralis Minor
        • Triceps Brachii
        • Latissimus Dorsi
        • Teres Major
        • Rhomboids
        • Serratus Anterior

Recommended Intensity Techniques:

        • Supersets
        • Drop Sets

Bent-Over Barbell Row

Muscles Worked:

        • Latissimus Dorsi
        • Teres Major
        • Posterior Deltoid
        • Biceps Brachii
        • Brachialis
        • Brachioradialis
        • Trapezius
        • Rhomboids
        • Erector Spinae
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Partial Reps
        • Cheating Reps

Bent-Over Long Bar Row

Muscles Worked:

        • Latissimus Dorsi
        • Teres Major
        • Posterior Deltoid
        • Biceps Brachii
        • Brachialis
        • Brachioradialis
        • Trapezius
        • Rhomboids
        • Erector Spinae
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Partial Reps
        • Cheating Reps

Deadlift

Muscles Worked:

        • Erector Spinae
        • Trapezius
        • Glutes
        • Quadriceps
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Rest-Pause
        • Drop Sets

Behind The Neck Shoulder Press

Muscles Worked:

        • Anterior Deltoid
        • Medial Deltoid
        • Trapezius
        • Upper Pectorals
        • Triceps Brachii
        • Serratus Anterior
        • Supraspinatus

Recommended Intensity Techniques:

        • Forced Reps
        • Drop Sets

Front Shoulder Press

Muscles Worked:

        • Anterior Deltoid
        • Medial Deltoid
        • Trapezius
        • Upper Pectorals
        • Triceps Brachii
        • Serratus Anterior
        • Supraspinatus

Recommended Intensity Techniques:

        • Forced Reps
        • Rest-Pause
        • Supersets
        • Drop Sets

Front Barbell Raise

Muscles Worked:

        • Anterior Deltoid
        • Trapezius
        • Upper Pectorals
        • Serratus Anterior

Recommended Intensity Techniques:

        • Cheating Reps
        • Rest-Pause
        • Supersets

Upright Row

Muscles Worked:

        • Trapezius
        • Deltoids
        • Levator Scapula
        • Biceps Brachii
        • Brachialis
        • Glutes
        • Rectus Abdominis
        • Erector Spinae

Recommended Intensity Techniques:

        • Partial Reps
        • Cheating Reps

Barbell Shrug

Muscles Worked:

        • Trapezius
        • Deltoids

Recommended Intensity Techniques:

        • Rest-Pause
        • Drop Sets

Standing Bicep Curl

Muscles Worked:

        • Biceps Brachii
        • Brachialis
        • Wrist Flexors

Recommended Intensity Techniques:

        • Cheating Reps
        • 21s
        • Peak Contraction
        • Drop Sets

Preacher Curl

Muscles Worked:

        • Biceps Brachii
        • Brachialis
        • Wrist Flexors

Recommended Intensity Techniques:

        • Rest-Pause
        • Drop Sets

Reverse Curl

Muscles Worked:

        • Wrist Extensors
        • Brachioradialis
        • Biceps Brachii
        • Brachialis

Recommended Intensity Techniques:

        • Cheating Reps
        • Supersets
        • Drop Sets

Seated Tricep Extension

Muscles Worked:

        • Triceps Brachii
        • Anconeus

Recommended Intensity Techniques:

        • Forced Reps
        • Supersets

Lying Tricep Extension

Muscles Worked:

        • Triceps Brachii
        • Anconeus

Recommended Intensity Techniques:

        • Forced Reps
        • Supersets

Close-Grip Bench Press

Muscles Worked:

        • Triceps Brachii
        • Anconeus

Recommended Intensity Techniques:

        • Forced Reps
        • Drop Sets

Squat

Muscles Worked:

        • Quadriceps
        • Glutes
        • Adductors
        • Hamstrings
        • Erector Spinae
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Partial Reps
        • Drop Sets

Front Squat

Muscles Worked:

        • Quadriceps
        • Glutes
        • Adductors
        • Hamstrings
        • Erector Spinae
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Forced Reps
        • Drop Sets

Lunge

Muscles Worked:

        • Quadriceps
        • Glutes
        • Hamstrings
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Supersets
        • Drop Sets

Stiff-Legged Deadlift

Muscles Worked:

        • Hamstrings
        • Erector Spinae
        • Glutes
        • Rectus Abdominis

Recommended Intensity Techniques:

        • Rest-Pause
        • Drop Sets

Standing Calf Raise

Muscles Worked:

        • Gastrocnemius
        • Soleus

Recommended Intensity Techniques:

        • Forced Reps
        • Peak Contraction
        • Drop Sets

Seated Calf Raise

Muscles Worked:

        • Soleus
        • Gastrocnemius

Recommended Intensity Techniques:

        • Forced Reps
        • Peak Contraction
        • Drop Sets

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 5-to-10 minutes before working out can decrease chances of injury. Below is a list of stretches for the major muscle groups.

      • Chest: Chest And Front Of Shoulder Stretch
      • Shoulders: One-Handed Hang
      • Back: Seated Or Standing Twist
      • Quadriceps: Seated Butterfly Stretch
      • Hamstrings: Seated Hamstring Stretch
      • Biceps: Doorway Stretch
      • Triceps: One-Arm Triceps Stretch
      • Wrist Flexors: Wrist Flexors Stretch
      • Wrist Extensors: Wrist Extensors Stretch
      • Calves: The Stair Stretch


Click Image To Enlarge.
Doorway Stretch


Click Image To Enlarge.
Triceps Stretch


Click Image To Enlarge.
Wrist Flexors Stretch


Click Image To Enlarge.
Wrist Extensor Stretch

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:

Reps decrease with each set as the weight increases. The rep ranges are as follows:

      • Set 1: 15 Reps
      • Set 2: 12 Reps
      • Set 3: 10 Reps
      • Set 4: 8 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 Pull-over 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

printClick Here For A Printable Log Of Monday.

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

printClick Here For A Printable Log Of Tuesday.

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

printClick Here For A Printable Log Of Thursday.

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 Triceps Extension 4 15, 12, 10, 8 60-90 sec
Triceps Lying Barbell Triceps Extension 4 15, 12, 10, 8 60-90 sec
Triceps Close-Grip Barbell Bench Press 4 15, 12, 10, 8 60-90 sec

printClick Here For A Printable Log Of Friday.

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 Pull-over 4 15, 12, 10, 8 60-90 sec

printClick Here For A Printable Log Of Monday.

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

printClick Here For A Printable Log Of Tuesday.

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

printClick Here For A Printable Log Of Wednesday.

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

printClick Here For A Printable Log Of Thursday.

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 Triceps Extension 4 15, 12, 10, 8 60-90 sec
Triceps Lying Barbell Triceps Extension 4 15, 12, 10, 8 60-90 sec
Triceps Close-Grip Barbell Bench Press 4 15, 12, 10, 8 60-90 sec

printClick Here For A Printable Log Of Friday.

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 simple; squatting produces results. When you squat, you work your entire body, along with your cardiovascular system.


Click Image To Enlarge.
Barbell Squat.

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 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!


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 8-to-12 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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