How To Get Strong, Build Muscle and Lose Fat With Only A Barbell

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 exactly the weights this guy is talking about. I think most 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 underneath… remember?

I guess I’m showing my age

Anyways…

YES! You can build strength and power with archaic 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. Power Clean
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 light…maybe 25 pounds…up 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 watcher…the bar never stopped. The three sets (explained in just a moment) would not take very long…in fact, sometimes it was hard to catch your breath in time for your next set.

The reps were very simple:

• First set: 8 repetitions
• Second set: 6 repetitions
• Third set: 4 repetitions

The goal was simple: when you got all 18 reps (8+6+4), you added weight. If you started with a bar that was too light, the next workout, you would be bumped up to the next weight and a stronger group. (Of course, actual variations could include making a whole new group with more weight, too…or whatever necessary to make the group work together).”

Sounds simple 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” 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 do 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 training…as if it was necessary, there were times when Mr. Freeman recommended combining the Power Clean and Military Presses…one 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 once…and it was an amazing cardiovascular workout.”

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.

Heck, you don’t even need a barbell. You can start 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) Trust 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.