If a full home gym is too expensive, takes up too much space or you have a lack of space, consider purchasing a single 300 lbs olympic barbell set. The versatility with one weight set offers dozens of exercise variety to get in some quick workouts (see minimalist strength training for the busy professional)
Pavel Tsatsouline's "Power to the People" program uses a 5-day per week 15 minute strength training workout with just 2 barbell movements, the deadlift and the standing bent press. Strength and muscle have been built using PTP and bear program protocols for years.
The bear program was specifically structured to pack on muscle mass with minimalist exercise choice. Only 2 exercises wtih a barbell set are needed to achieve phenomenal strength levels. Who would've thought?
Buy a used set from Craigslist, ebay, or garage sales, so if you're lazy of too cheap to pay for the gym year after year, consider starting a home gym with just a barbell set, you can always add to the barbell set later on.
On the top of my head, I can think of at least 8 full body barbell strength training routines wtih a barbell set.
If you're time strapped with a lack of gym membership or home gym, try these full body barbell weights workouts for increased strength and muscle mass,
Workout 1
- floor press
- deadlift
Workout 2
- deadlift
- military press
Workout 3
- barbell clean and press
- stiff leg deadlift
Workout 4
- squat; requires a power rack or detachable rack from olympic bench
- standing bent press
Workout 5
- suitcase deadlift
- hack squat
- barbell ab rollouts
Workout 6
- deadlift
- upright rows
- military press
Workout 7
- front squat
- dimel deadlift
- barbell row
Workout 8
- barbell row
- squat
- push press
Notes
- Perform each workout at least 3 times per week, maximum of 5 times a week. Pick only one workout out of the 8 choices above.
- Do 2 sets of 8 for each exercise
- ensure weight progression, use weight cycling (see progressive overload)
- keep workouts brief, each workout should take you no more than 30 minutes to complete and no more than 20 minutes without any additional isolation movements
- rest 3-5 minutes between sets and exercise
- throw in some isolation exercises like barbell tricep extensions (standing or sitting), lying skullcrushers, barbell curls, wrist curls/reverse wrist curls, finger rollouts, front raises, farmer's walk, shrugs, calves raises, and good mornings with the barbell into the above workouts as you see fit.
Finally, eat a lot and you can build muscle the "lazy" way.
Train Hard. Train Safely. Train Smart.
If you have any questions or comments, don't hesitate to leave a comment below or email me at ZQH245@gmail.com or ZQH250@gmail.com
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