Hi, I bought a 25kg barbell weight set and am looking for a program for all round fitness. I also have a set of small dumbbells, a gymball and mat.
Looking for a program/routine?
Anyone recommend one, or know one that doesn't involve commercial gym equipment with pulleys etc.
As i said, i only have the barbell and equipment mentioned above.
Recommendations would be really great, or is there a program on this website?
Cheers
Barbell routine? For home.
Moderators: Boss Man, cassiegose
Re: Barbell routine? For home.
Set of small dumbbells, you mean one pair, or just a few pairs of light ones?
The problem here is, you've only got one Bar. The Bar would after an initial adaption phase, be quite good for something ike Biceps, Brachialis and Forearm muscles, if you did somethng like Reverse Curls, but Triceps would be hard, because you've no bench to do Skullcrushers, and Barbell Tricep extensions might be a difficult thing, and you can't do Kickbacks for Triceps with a bar.
So you'd have to use the little DB's, which means you could progress on Biceps a bit more than Triceps, possibly leading to a slight imbalance in the Arms, and affect the range of motion, or ability to lift things up, or do normal every day things as well as usual.
Shoulders, maybe Barbell front Raises, but only little tiddly DB stuff with Shoulder Presses.
Plus you'd have a problem doing Chest, except for maybe Miltary Presses, (Barbell pushed up and down infront of the Face), which could be done sitting on a Chair, but that's all, and that would increase Tricep activation, being a pressing movement, but that's all you could do for Chest, except for Push-ups, or maybe do dips for Triceps and maybe Chest by using a chair, but that's bodyweight stuff only.
Back stuff, you'd be limited to Rows, maybe Cleans, (Barbell at waist height, moving to above the Head and back down, Elbows remaining stiff), or maybe Deadlifts.
Legs, tiddly little Lunges, unless you could do them with a Barbell on your Back, same with Squats.
The ball would be okay for Wall Squats and Press-ups, and maybe Leg Raises.
Bear in mind as well, that you'll get more Progress training Biceps with that Bar, then you will with Chest or Back, because bigger muscles could tolerate more, but you wouldn't be giving it to them.
So in theory you can hit all the muscles okay, but with varying degrees of intensity, and then when you progress a little, you'd be stifling your progress badly, and causing fluctuating growth rates in your muscles, depending on size and way of working, which may cause slight uneveness of results, and maybe as stated, affect things like range of motion, maybe even posture a little bit too.
The problem here is, you've only got one Bar. The Bar would after an initial adaption phase, be quite good for something ike Biceps, Brachialis and Forearm muscles, if you did somethng like Reverse Curls, but Triceps would be hard, because you've no bench to do Skullcrushers, and Barbell Tricep extensions might be a difficult thing, and you can't do Kickbacks for Triceps with a bar.
So you'd have to use the little DB's, which means you could progress on Biceps a bit more than Triceps, possibly leading to a slight imbalance in the Arms, and affect the range of motion, or ability to lift things up, or do normal every day things as well as usual.
Shoulders, maybe Barbell front Raises, but only little tiddly DB stuff with Shoulder Presses.
Plus you'd have a problem doing Chest, except for maybe Miltary Presses, (Barbell pushed up and down infront of the Face), which could be done sitting on a Chair, but that's all, and that would increase Tricep activation, being a pressing movement, but that's all you could do for Chest, except for Push-ups, or maybe do dips for Triceps and maybe Chest by using a chair, but that's bodyweight stuff only.
Back stuff, you'd be limited to Rows, maybe Cleans, (Barbell at waist height, moving to above the Head and back down, Elbows remaining stiff), or maybe Deadlifts.
Legs, tiddly little Lunges, unless you could do them with a Barbell on your Back, same with Squats.
The ball would be okay for Wall Squats and Press-ups, and maybe Leg Raises.
Bear in mind as well, that you'll get more Progress training Biceps with that Bar, then you will with Chest or Back, because bigger muscles could tolerate more, but you wouldn't be giving it to them.
So in theory you can hit all the muscles okay, but with varying degrees of intensity, and then when you progress a little, you'd be stifling your progress badly, and causing fluctuating growth rates in your muscles, depending on size and way of working, which may cause slight uneveness of results, and maybe as stated, affect things like range of motion, maybe even posture a little bit too.
Re: Barbell routine? For home.
So what equipment should I get? A bench + heavier dumbbells (i only have 2kg ones at the moment)
and what routine/program could should I go for?
and what routine/program could should I go for?
Re: Barbell routine? For home.
why they can't be done on the floor? i do mine therebut Triceps would be hard, because you've no bench to do Skullcrushers, and Barbell Tricep extensions might be a difficult thing, and you can't do Kickbacks for Triceps with a bar.
Re: Barbell routine? For home.
Range of motion issues surely. No full range of motion of Skulls. Some people do those by putting the Bar just past the top of the Head. Do that on the floor, and you might bang your knuckles, then you've possibly got issues.
Re: Barbell routine? For home.
there the one's that are doing a half tri ext and a half pullover, they should decrease the wt...elbows stright up to the roof and the bar will come right down on your forehead