Step up to the Bar

Part One: Back to Strength training basics

One bar, ten exercises, two workouts a week; this workout is about as basic as they come. Do not be fooled by the seeming simplicity. Like most good programs this one is capable of delivering powerful results.

Workout 1. (Tuesday) 3 sets of 6-8 reps. Rest 90 seconds between sets.

Bench Press
Bent-Over Row
Calf Raise
Full Contact twists

Workout 2. (Friday) 3 sets of 6-8 reps. Rest 90 seconds between sets.

Standing Press
Close Grip Bench
Standing Curls

You can use this workout to accomplish just about any goal from getting a little toned to improving your performance in athletics or perhaps the development of raw, brute strength.

Although this workout may seem to lack variety the fact is that other then using a single Barbell for every exercise there are almost no limits. Each of the movements selected has at least 3-5 versions to choose from which means over the course of a year you could create hundreds of different workouts using this same basic template. Add to this that the set and rep schemes can also be varied over a broad continuum and you can see the power of this routine.

Tune in soon for Part two: Adding conditioning to your plan. Till then enjoy your strength training the way it was meant to be, pure, simple and productive.

PAU for Now