I had a subscriber ask this question:
"Is it possible to achieve maximum strength power, knockout fat, sculpt lean muscle and dramatically transform my shape, 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 precisely the weights this guy is saying. I believe nearly everyone 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 below remember?
I guess I'm showing my age :)
Anyhow...
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need somebody to teach you exactly how. Fortunately you met me. And thank heavens I just read a large amount of Dan John's awe-inspiring "From the Ground Up".
In this excellent little ebook Dan John describes the "Rapid Ascent Program", which consists of three exercises:
1. Power Clean
2. Push Press
3. Front Squat
And here's how you did the program (from his book):
"The program was very easy. Primarily, groups of four boys were given a bar. The bars were weighted from too lightpossibly 25 poundsup to maybe close to 100 pounds. Each group of boys would lift one at a time, put the bar down, then the next boy would lift. The four would continuously move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longindeed, occasionally it was hard to catch your breath in time for your next set.
The repetitions were incredibly simple
* Set #1: 8 reps
* Second set: 6 repetitions
* Set Number 3 -- 4 repetitions
The goal was easy: as soon as you got the entire 18 repetitions (8+6+4), you added weight. If you started with a bar that was extremely light, the subsequent workout, you would be bumped up to the next weight and a stronger group. (For sure, actual variations could include making a whole new group with more weight, tooor all that necessary to make the group work together)."
Seems easy doesn't it?
That's the beauty of this program!
You don't need a lot of equipment to build strength, muscle and power all while increasing your cardiovascular fitness and burning off 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 love program in view of the fact that it follows the DoubleYourGains' philosophy of training movement patterns rather than 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 points out that you could also get a great cardio workout and burn some fat:
"To "hurry up" the trainingas if it was necessary, there were times when Mr. Freeman recommended combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. this was done with a lighter weight. One could also do the Front Squats after the clean and presses, too. I have only done this onceand it was an amazing cardiovascular workout."
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.
Then, once you get access to a good Olympic barbell set you can start the DoubleYourGains' 3-5 Program. - 15343
"Is it possible to achieve maximum strength power, knockout fat, sculpt lean muscle and dramatically transform my shape, 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 precisely the weights this guy is saying. I believe nearly everyone 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 below remember?
I guess I'm showing my age :)
Anyhow...
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need somebody to teach you exactly how. Fortunately you met me. And thank heavens I just read a large amount of Dan John's awe-inspiring "From the Ground Up".
In this excellent little ebook Dan John describes the "Rapid Ascent Program", which consists of three exercises:
1. Power Clean
2. Push Press
3. Front Squat
And here's how you did the program (from his book):
"The program was very easy. Primarily, groups of four boys were given a bar. The bars were weighted from too lightpossibly 25 poundsup to maybe close to 100 pounds. Each group of boys would lift one at a time, put the bar down, then the next boy would lift. The four would continuously move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longindeed, occasionally it was hard to catch your breath in time for your next set.
The repetitions were incredibly simple
* Set #1: 8 reps
* Second set: 6 repetitions
* Set Number 3 -- 4 repetitions
The goal was easy: as soon as you got the entire 18 repetitions (8+6+4), you added weight. If you started with a bar that was extremely light, the subsequent workout, you would be bumped up to the next weight and a stronger group. (For sure, actual variations could include making a whole new group with more weight, tooor all that necessary to make the group work together)."
Seems easy doesn't it?
That's the beauty of this program!
You don't need a lot of equipment to build strength, muscle and power all while increasing your cardiovascular fitness and burning off 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 love program in view of the fact that it follows the DoubleYourGains' philosophy of training movement patterns rather than 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 points out that you could also get a great cardio workout and burn some fat:
"To "hurry up" the trainingas if it was necessary, there were times when Mr. Freeman recommended combining the Power Clean and Military Pressesone clean and one press, repeated for a total of eight reps. this was done with a lighter weight. One could also do the Front Squats after the clean and presses, too. I have only done this onceand it was an amazing cardiovascular workout."
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.
Then, once you get access to a good Olympic barbell set you can start the DoubleYourGains' 3-5 Program. - 15343
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