I had a subscriber ask this question:
"Is it possible to build strength, put on muscle and burn off fat if I don't have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets"
I know closely the weights this guy is pointing out. I agree nearly all of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted under remember?
I think I'm showing my age :)
Anyways
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need someone to show you how. Luckily you met me. And luckily I just read most of Dan John's awesome "From the Ground Up".
In this excellent little ebook Dan John describes the "Rapid Ascent Program", which consists of three exercises:
1. Pull Move
2. Military Press
3. Front Squat
And here's how you did the program (from his book):
"The program was very simple. First, groups of four boys were given a bar. The bars were weighted from very lightmaybe 25 poundsup to perhaps close to 100 pounds. Each cohort of boys would lift one at a time, put the bar down, then the next boy would lift. The four would constantly move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longin fact, sometimes it was hard to catch your breath in time for your next set.
The repetitions were incredibly simple
* Set #1: 8 reps
* Set Number 2 -- 6 repetitions
* Set Number 3 -- 4 repetitions
The goal was simple: once you got all 18 reps (8+6+4), you added weight. If you started with a bar that was excessively light, the succeeding workout, you would be bumped up to the next weight and a stronger group. (Needless to say, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together)."
Seems easy doesn't it?
That's the upside of this program!
You don't need a great deal of equipment to achieve maximum strength and power and build mega-muscles... all at the same time as increasing your cardiovascular fitness and stripping off stubborn pounds of fat.
What you DO need is a little "do or die" perspective. You must make your mind up you surely WANT to reach your fitness goals, then you'll find a way to utilize whatever equipment you have available to make it happen.
I like this program because it keeps up with the DoubleYourGains' philosophy of training movement patterns instead of a bunch of exercises. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).
How to perform the "Rapid Ascent" program for cardio and fat loss:
Coach Dan emphasizes that you could also obtain a great cardio workout and knockout some fat:
"To "hurry up" the trainingas if it was required, there were times when Mr. Freeman advised bringing together the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. This was completed with a lighter weight. One could also execute the Front Squats after the clean and presses, too. I have only done this onceand it was an incredible cardiovascular exercise."
So if you believe you don't have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.
In fact, you don't even need a barbell. You can get underway with the DoubleYourGains' bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, etc) Have faith in me, if THAT workout gets easy for you - you will be a certified STUD.
And, the minute you gain access to a good Olympic barbell set you can start the DoubleYourGains' 3-5 Program. - 16004
"Is it possible to build strength, put on muscle and burn off fat if I don't have a power rack and I only have access to a barbell? Not even an Olympic barbell, but one of those old crappy cement filled barbell sets"
I know closely the weights this guy is pointing out. I agree nearly all of us grew up with them right? They were basically cement weights covered in plastic, and over time the plastic busted up and the cement started to get busted under remember?
I think I'm showing my age :)
Anyways
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need someone to show you how. Luckily you met me. And luckily I just read most of Dan John's awesome "From the Ground Up".
In this excellent little ebook Dan John describes the "Rapid Ascent Program", which consists of three exercises:
1. Pull Move
2. Military Press
3. Front Squat
And here's how you did the program (from his book):
"The program was very simple. First, groups of four boys were given a bar. The bars were weighted from very lightmaybe 25 poundsup to perhaps close to 100 pounds. Each cohort of boys would lift one at a time, put the bar down, then the next boy would lift. The four would constantly move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longin fact, sometimes it was hard to catch your breath in time for your next set.
The repetitions were incredibly simple
* Set #1: 8 reps
* Set Number 2 -- 6 repetitions
* Set Number 3 -- 4 repetitions
The goal was simple: once you got all 18 reps (8+6+4), you added weight. If you started with a bar that was excessively light, the succeeding workout, you would be bumped up to the next weight and a stronger group. (Needless to say, actual variations could include making a whole new group with more weight, tooor whatever necessary to make the group work together)."
Seems easy doesn't it?
That's the upside of this program!
You don't need a great deal of equipment to achieve maximum strength and power and build mega-muscles... all at the same time as increasing your cardiovascular fitness and stripping off stubborn pounds of fat.
What you DO need is a little "do or die" perspective. You must make your mind up you surely WANT to reach your fitness goals, then you'll find a way to utilize whatever equipment you have available to make it happen.
I like this program because it keeps up with the DoubleYourGains' philosophy of training movement patterns instead of a bunch of exercises. The Rapid Ascent program has a press move (military press), a pull move (power clean), a squat move (front squat) and an explosive/hamstring move (power clean).
How to perform the "Rapid Ascent" program for cardio and fat loss:
Coach Dan emphasizes that you could also obtain a great cardio workout and knockout some fat:
"To "hurry up" the trainingas if it was required, there were times when Mr. Freeman advised bringing together the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. This was completed with a lighter weight. One could also execute the Front Squats after the clean and presses, too. I have only done this onceand it was an incredible cardiovascular exercise."
So if you believe you don't have enough equipment to get into your best shape and reach your fitness goals you are incorrect. You are incorrect. You are incorrect.
In fact, you don't even need a barbell. You can get underway with the DoubleYourGains' bodyweight program. You can do pullups on your door frame (for extra strong fingers) or just grab the top of a door and go to town (or a tree limb, anything you can hang from, etc) Have faith in me, if THAT workout gets easy for you - you will be a certified STUD.
And, the minute you gain access to a good Olympic barbell set you can start the DoubleYourGains' 3-5 Program. - 16004
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