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 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 believe I'm showing my age :)
To cut a long story short...
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need someone to instruct you how. Thank goodness you met me. And as luck would have it I just read a good number of Dan John's amazing "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. Military Press
3. Front Squat
And here's how you did the program (from his book):
"The program was incredibly simple. In the beginning, groups of four boys were given a bar. The bars were weighted from very lightit could be 25 poundsup to possibly 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 continually move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longactually, at times it was hard to catch your breath in time for your next set.
The repetitions were very easy
* First set: 8 repetitions
* Set #2: 6 reps
* Third set: 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)."
Looks simple doesn't it?
That's the upside of this program!
You don't need lots of equipment to build a hard body with muscles of steel... all while increasing your cardiovascular fitness and knocking out fat.
What you DO need is a little "do or die" attitude. You have to decide you really WANT to achieve your fitness goals, then you'll find a way to use 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 think you don't have enough equipment to get into great shape and achieve your fitness goals you are wrong. You are wrong. You are wrong.
As a matter of fact, you don't even need a barbell. You can be on your way 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, and all that) Believe 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. - 16650
"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 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 believe I'm showing my age :)
To cut a long story short...
Of course! Why not?! You can absolutely build strength and power with an outdated equipment!
You just need someone to instruct you how. Thank goodness you met me. And as luck would have it I just read a good number of Dan John's amazing "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. Military Press
3. Front Squat
And here's how you did the program (from his book):
"The program was incredibly simple. In the beginning, groups of four boys were given a bar. The bars were weighted from very lightit could be 25 poundsup to possibly 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 continually move from lifter to watcherthe bar never stopped. The three sets (explained in just a moment) would not take very longactually, at times it was hard to catch your breath in time for your next set.
The repetitions were very easy
* First set: 8 repetitions
* Set #2: 6 reps
* Third set: 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)."
Looks simple doesn't it?
That's the upside of this program!
You don't need lots of equipment to build a hard body with muscles of steel... all while increasing your cardiovascular fitness and knocking out fat.
What you DO need is a little "do or die" attitude. You have to decide you really WANT to achieve your fitness goals, then you'll find a way to use 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 think you don't have enough equipment to get into great shape and achieve your fitness goals you are wrong. You are wrong. You are wrong.
As a matter of fact, you don't even need a barbell. You can be on your way 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, and all that) Believe 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. - 16650
About the Author:
To discover more about muscle building for women and how to get a bigger chest visit the experts website.
