recommend a workout routine with only a barbell

i only own a barbell and nothing else
no bench, no rack, just a bar and some weights

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  1. 2 months ago
    Anonymous

    >i only own a barbell
    God damn that reminds me when I started, I also only had a barbell at home.
    Naive Times.

  2. 2 months ago
    Anonymous

    Dumbell > Barbell.

    Buy fricking dumbells. Don't be a moron.

  3. 2 months ago
    Anonymous

    Squats, Pushups, OHP, Rows, Standing row, Deadlift, RDLs, Bicep curl, french press.

    Infinite exercises

    • 2 months ago
      Anonymous

      Forgot Pendlay rows(don't destroy your flooring tho) and Up-right rows.
      Also wrist curls and shrugs

    • 2 months ago
      Anonymous

      https://i.imgur.com/ZHRpYoS.png

      Forgot Pendlay rows(don't destroy your flooring tho) and Up-right rows.
      Also wrist curls and shrugs

      Also high pulls

    • 2 months ago
      Anonymous

      how do you do OHP without a rack? just jerk it up to your chest before each set?

      • 2 months ago
        Anonymous

        Yep, you should be able to clean your OHP.

        Squats, Pushups, OHP, Rows, Standing row, Deadlift, RDLs, Bicep curl, french press.

        Infinite exercises

        Could also do floor press.

  4. 2 months ago
    Anonymous

    follow doorbrah's account. @atlaspowershrugged
    he only works out with his barbell nowadays

    • 2 months ago
      Anonymous

      >those suggable nippies
      really breaks down the whole attempt at looking super manly when the first thought people will have is how much milk you carry.

  5. 2 months ago
    Anonymous

    Curls
    Military press

  6. 2 months ago
    Anonymous

    You can do so much using barbell as landmine too, full body just barbell and plates

  7. 2 months ago
    Anonymous

    stronglifts 5x5

    hoist shit up to where it needs to be or build a rack with some buckets, cement and wood

    • 2 months ago
      Anonymous

      >stronglifts 5x5

      • 2 months ago
        Anonymous

        did i suggest starting strength? did i suggest GOMAD? no. stronglifts with some accessories thrown in if you weren't already tired as frick worked fine for me. please actually lift some weights thanks

        • 2 months ago
          Anonymous

          >he posted body
          holy shit anon... you killed him

  8. 2 months ago
    Anonymous

    Clean & press

  9. 2 months ago
    Anonymous

    what's a good way to train the upper portion of the pectorals? I also don't own a bench or rack and use some sofa cushions to make an inclined bench for bench press. It does keep me at an angle but I feel like it trains the deltoids too much, I'm slowly becoming fricking Samus with the varia suit on with those shoulderpads holy frick no

    • 2 months ago
      Anonymous

      Flare your elbows out and widen up your grip.

  10. 2 months ago
    Anonymous

    Don't just do 6 reps though.

    • 2 months ago
      Anonymous

      My bad

    • 2 months ago
      Anonymous

      This routine was shit in 2010 and 14 years later is still shit.

      • 2 months ago
        Anonymous

        Guy only has a barbell at home brah what can you do more than that

      • 2 months ago
        Anonymous

        he asked for barbell only routine, I posted a routine that uses the barbell basics and calisthenics.

        • 2 months ago
          Anonymous

          He can't just squat and bench tho, he doesn't have a rack.
          Bench is impossible, unless he does floor press (not the same thing!), and he can only front squat after cleaning up the weight, which should be programmed carefully

  11. 2 months ago
    Anonymous

    ABCABCx

    >A
    >Bench press
    >Incline bench
    >Close grip bench
    >OHP
    >Tricep extensions

    B
    >Rows
    >Pullups
    >Bicep curls

    C
    >Squats
    >Deadlifts
    >Bulgarian squats
    >Calf raises

  12. 2 months ago
    Anonymous

    >Deadlift, other pulls from the floor
    Ok, you can do all of them
    >Clean and press
    You should be able to power clean your max press, even your max push press, this is easy
    >Clean and front squat
    This is hard. You should be able to clean, as in maximal full clean, your front squat triple. With optimized clean technique.
    So you need to develop your clean, and even then you'll have to work your front squats at lower percentages than usual, with sets of 4-6, like if they were back squats.
    You'll have to work on speed and technique for cleans, and your squats will suffer somewhat anyway.
    You'll get bigger and stronger, but it's a different way from the usual, your chest will lag (if you're even doing anything for it, like push ups or dips), and can you do chin ups? Rows can sub for them, and with all the pulling you'll have to do your back won't be a weak point anyway, so it's not as critical tho.

  13. 2 months ago
    Anonymous

    Do you have mats?

    A Chest/Shoulders

    Floor Press 2X4-8
    OHP 2x4-8
    Laterals Raises with Plates 2x8-12
    Upright Rows 2x8-12
    Decline Deficit Push Ups 2xamrap

    B Back/Rear Delts

    Strict Pendlay Rows 2x4-8
    Yates Rows 2x4-8
    Bent over Laterals with plates 2x8-12
    Barbell Face pulls 2x8-12
    Kelso Shrugs 2xamrap

    C Legs

    RDLs 2x4-8
    Behind the Back Deadlift 2x4-8
    Jefferson Split Squats 2x8-12
    B-Stance Stiff Leg Deadlift 2x8-12
    Glute Bridge 2xamrap

    D Pipes/Calfs/Neck/Abs

    JM Press 2x8-12
    Barbell Curls 2x8-12
    Barbell French Press 2x8-12
    Reverse Curls 2x8-12
    Calf Raises Seated or Standing 2xamrap
    Neck Work 4-Ways with Plate 2x8-12
    SitUps 2xamrap

    Everything with 0-2 RIR unless amrap(15+)
    Train every muscle group 5-7 days
    2-3 minutes rest between sets minimum, more is better.

    AB Rest CD Rest Rest or Repeat

  14. 2 months ago
    Anonymous

    someone post webm of bulgarian bro lifting in his bedroom

  15. 2 months ago
    Anonymous

    Work up to a daily max on the clean, drop 10%, do like 3 sets of 1 clean and 3-4 squats.
    Then alternate ohp and push press, 3x5 works for both. If you can do dips, do them hitting the chest as much as possible, and put those in the rotation too.
    Can you do chin ups? Then alternate deadlifts, clean pulls, and chin ups. If you can't, sub with rows, but it's not the same.
    Then if you want to do some isolations, your on your own for those.

  16. 2 months ago
    Anonymous

    >recommend a workout routine with only a barbell
    here

    • 2 months ago
      Anonymous

      >Greatsword supposed to weight less than 5kg
      >DO IT WITH A 20kg BARBELL
      Gotta admit, that would be some conditioning, AND would have the potential to crush plate armour
      >inb4 'plate armour' doesn't really mean anything, yeah, full harness or white armour, but only you and me would understand what we're talking about, we're on IST, let's limit the autism to IST things.

      • 2 months ago
        Anonymous

        > AND would have the potential to crush plate armour
        Even if you have a material that resists cave in, the human bits behind it can't really stand the force of the blow. So you'd get dislocated limbs, broken ribs, knocked out brain, knocked over body. Even with a shield you'd likely suffer damage.

        • 2 months ago
          Anonymous

          If you can hit someone with a barbell, he deserves it.
          That thing is unwieldy as frick, just stab him while he's still trying to get it to move!

          • 2 months ago
            Anonymous

            >If you can hit someone with a barbell, he deserves it.
            Well depends on what kind of scenario we are imagining.
            How armored and thus slow is the opponent. How armored is the twohanded user and thus how worried should they be of a errant stab or slash.
            Does either side have to hold ground, or are they free to retreat.
            The terrain, from the ground rigidity and flatness to open space vs closed space to formation vs a duel and so on.
            This can go on and on.

            lmao, have you thought about just working out to get stronger at this?

            what do you think the webm is doing?

      • 2 months ago
        Anonymous

        Do you argue with yourself in the mirror every morning?

    • 2 months ago
      Anonymous

      >bad form, no hip drive, no chest, only using arms, mostly wrong footing
      >bad balance
      >loading tension on wrists and using its rebounce from tendons flexing to swing like an ape
      >bad stance, hitting something or something hitting your bar would immediately topple you
      3/10. At least learn how people use a zweihander and practice that

      • 2 months ago
        Anonymous

        it's like somebody who has never done deadlifts telling you about how you are doing deadlifts wrong

        • 2 months ago
          Anonymous

          Either think and figure the most effective ways to do these has been figured out long ago or be assblasted about warnings and frick up your wrists I dont care more than warning you once. Godspeed.

          • 2 months ago
            Anonymous

            Interesting theorycrafting, sadly these theories are not grounded in reality.

    • 2 months ago
      Anonymous

      lmao what the frick is this?

      • 2 months ago
        Anonymous

        exactly what OP requested

        • 2 months ago
          Anonymous

          lmao, have you thought about just working out to get stronger at this?

  17. 2 months ago
    Anonymous

    Not that bad tbqh

    Close grip bench, wide grip bench

    Bent over rows

    Upright rows

    OHP

    curls

    jm press

    >inb4 I dont have a bench
    make it yourself, it's as simple as stacking shit up, your not moronic, are you?

  18. 2 months ago
    Anonymous

    Deadlifts, floor press, ohp, upright rows, jefferson or hack or zercher squats, rows, t-bar rows, and curls. Figure out for yourself in what order, how often, and how many sets and reps. I'm not effort posting because you'll probably listen to some moron instead.

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