File :-(, x, )
Anonymous
Im restarting my weight training tomorrow, but all i have is a barbell, and no bench.

I'm doing the following:
squats
curls
overhead press
barbell row
standing barbell row

Anything else useful I can do?

pic extremely related.
>> Anonymous
Deadlifts, cleans.
>> Anonymous
deadlifts, lunges, french curl, good mornings
>> Anonymous
     File :-(, x)
Deadlifts. Do them.
>> Anonymous
bench press
>> Anonymous
get some blocks. rest the weights on the blocks. get under the bar. bench press without the bench.
>> Anonymous
     File :-(, x)
Olympic lifts. Learn them.
>> Anonymous
>>388933
I've never tried that one, going to give it a shot tomorrow.
>> Anonymous
>>388848

Good luck. Because Jesus God Almight do squats suck.
>> Anonymous
     File :-(, x)
>>389639
>> Anonymous
>>388933
For someone just restarting, or isn't an expert lifter... Is this shit even recommended?
Looks like there is a half a dozen ways to seriously fuck yourself up here.
>> Spoony.Commie
There's really no reason to do olympic lifts if you're just looking for muscle gains. They're fun, they're cool looking, they're a nice test of strength and coordination...

But they don't really give you the hypertrophy.
>> Anonymous
>>389721
So what benefits would I get from stepping up to the challenge, except for fucked up back and wrist if something goes wrong?

Fast twitch muscle fibre enabling me to up my quickness in martial arts?
>> Anonymous
>>389721
IGNORE THIS TROLL
>> Anonymous
ok im starting now.

squatz
curls
overhead press
barbell row
standing barbell row
deadlifts
dip
press up
>> Anonymous
my purist dream gym consists of the following.
A. barbell
B. bumper plates
C. forked rack stand (cheapest possible thing to place BB for BSQs, or if i'm lazy, for FSQs)
D. Gymnastic rings, hanging from nearby tree, also a thick climbing rope.
E. (optional) some KBs, big rocks, variable sand loaded kegs, duffel bags loaded w/variable gravel/rock salt, tractor truck tire (600lb+), thingies for grip, good bands, few hundred pounds of chain.

-all to be used outside if weather permitting.

that is all. (note, no bench)

and i can fucking guarantee better overall results than anybody in any of the chrome and fern deliciously expensive gyms or anyone with the option of 100s of machines and DBs

all you really need is A. and B. The remaining letters just round it all out.

The above list is my 1st goal upon moving into a house. my eyes literally water at the thought of how fucking awesome this will be
>> Spoony.Commie
>>389746
No, fuck you. Olympic lifts are good for you, but not as great for hypertrophy as the main compound lifts like squats, deadlifts, bench, etc. Don't be a faggot. I'm saying they're fun and they can definitely increase athletic performance, but they're not an end-all.
>> Anonymous
so you're doing legs, back, arms and shoulder exercises on the one day...

wtf?
>> Anonymous
>>389775

What about a sled
>> Anonymous
>>389790
Should I just do a few? I've done the squatz so far.
>> Anonymous
>>389796
you should try do 1-2 muscle groups per session, different groups each session.

ie chest & triceps monday
upper back & biceps wednesday
shoulders friday
lower back & legs sunday
>> Anonymous
>>389786
Inducing hypertrophy is dependent upon (simplified list):

Total Time Under Tension
AND
Load (intensity/%1RM)
AND
Tempo (neurological factors/rate of execution/ ‘power’)

all are often varying and inversely proportional.
Oly lifts often lead to 'limited' hypertrophy only because they are done with limited volume (3x3) and they have a Time Under Tension of only a couple seconds (although they have fantastic power generation abilities..up to 6x the power generation of a squat at same unit time)
so, the solution would be to INCREASE the volume to increase hypertrophy. give me 10x3 in the power snatch or clean and then tell me the next day that it isnt a 'good hypertrophy' movement.

also remember that most people who are using the Oly lifts are WEIGHT CLASS athletes who want to avoid putting on body mass, hence you are seeing the results...but not seeing the entire picture.

manipulate the variables and achieve what ever goal you desire
>> Anonymous
>>389786
ok, the big question everyone was too busy pushing their own agenda to ask is: What are the OP's goals?

If you want to look big, go with high reps of the slow lifts. This isn't my particular area of expertise, so someone else would be better able to give more specific rep/set/exercise recomendations here.

If you want athletic performance, go with some mixture of medium-rep sets (3-5reps x 2-5 sets) of the slow lifts and some olympic lifting, plus some calisthenics and metabolic work (stuff like pullups, dips, ab work, running, burpees, etc).

If you want to get big and have good athletic performance, go with the second option and keep the reps and sets more towards the high side.

Of course, this is all very general, and without knowing the exact details of your exact situation its pretty much impossible to tell you what you should be doing.
>> Anonymous
>>389794
good call, a proper sled would be sexy, but i already have a nigger rigged setup that serves teh same purpose (a smaller tire w/a BBQ grill grate in the middle that i just lay plates on top of for loading) with a harness (pulling) and an EliteFTS sled pulling strap/handles (for utilizing upper body)
>> Anonymous
>>389827
in all honesty. to be on this board, you have a 99% chance of being out of shape.

as such, to achieve ANY goal. you just need to get fucking stronger. Throw in a caloric surplus, and <boom> you'll get bigger too. Induce caloric deficit, and <boom> lose weight. but you still need to get fucking stronger. focus on the objective measures of perfomance.

because

FUNCTION
dictates
FORM
>> Anonymous
>>389827
...you do not do high reps to get big
>> Eagle !!vl4eD2sprxZ
>>389838
r u some sort of motivational speaker bro?
>> Anonymous
>>389832

Bro, that setup oozes of manliness. I salute you
>> Anonymous
this thread has one of the highest signal to noise ratios I've seen on /fit/. Thats pretty sad.

Best advice I can give you: go get your advice somewhere a little more serious.
>> Anonymous
>>389827
My goal is weight loss, im at about 210lbs at the moment.

>>389813
Ok, so today i'll do squatz, deadlifts and calf raises. Is that enough for legs and lower back?
>> Anonymous
>>389841
in a round about way, yes. but that would make every personal trainer one as well.
>> Anonymous
>>389839
if thats the case, I stand corrected. I admittedly know very little about the in's and out's of trying to "get big", I stand behind everything else in that post though.
>> Anonymous
>>389848
OP...so much potential squandered away....
calf raises?? honestly mad gay.

to 'hit the calves bro' do lots of Oly lifting (focus on triple extension), jumps, sprintz, and CAR/TRUCK PUSHES, get low, dig in, lots of calf action on those.

this is all 'indirect', as it should be, bro. isolation of the calves is really gay bro, like /fa/ gay.
>> Anonymous
>>389854
eh, its all relative. its all individual.

so you arent wrong. and neither is teh anon who corrected you. but you arent 'correct' either...
>> Anonymous
>>389862
lol...fair enough, I'll get there don't worry...heh.

>>389813
Does what this guys saying sound about right?
>> CWheezy !!bJFrM5LONOF
>>389862
Man, car pushes and car pulls are awesome.

First of all, you feel cool, because you're pushing a car, secondly, it kills your legs. Do it to it.
>> Anonymous
>>389869

/fit/ will rage @ this. but "cardio" is fucking gay and ultimately, very useless in the whole scheme of things (fatty beginners, you are not included in this)
the only 'cardio' i do is push and pulls on my truck (i got me one of them harnesses, makes its awesome for the pulls)
and tire flips.
also, throw heavy shit, sprint after it, repeat.
>> Anonymous
I'll second the car pushes. I never actually used them as an intentional workout, but I've done a lot of car pushing, and its definitely a good workout. Bonus points for pushing up hill.
>> CWheezy !!bJFrM5LONOF
>>389887
Yeah, I'm still poor, so all I have is a nylon rope.

Still does the job though
>> Anonymous
>>389887

You're right, not enough steady state cardio
>> Anonymous
>>389848
don't nitpick over high reps / high weight, just do the fucking lifts. if you're as fat as i picture you being, you should be more concerned with your diet and your aerobic exercise.