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Maximum muscle in your garage or basement
Posted by Shawn
We need to assume that you want to gain muscle training at home and that you do not have the money to buy a fully stocked home gym with all the bells and whistles. If we assume that you can only afford a barbell with about 100kg of weight we can create a program only using a barbell that will add muscle.
You should easily find a 300 pound Olympic barbell set for around $200 if you look around online. Just using the barbell we can create a very effective way to maximize muscle gain while training ONLY with a weighted barbell and nothing else.
This set of weights should fit into your basement, spare room or garage without a problem and if you make a regular commitment it will save you around $75 a month for gym fees and get the same results. If your objective is muscle gain without gaining fat you need to watch how, when and what you eat every day.
The advantage of training with a barbell only is that you will increase your strength gains faster because you can do power moves that recruit a lot more muscle fibers that are fast-twitch. This has proven to increase the rate of both strength and muscle development.
The 4 day split routine listed below is split into pushing movements on the first day, legs on the second day and pulling movements on the third day. After taking a day break you then do power training on the fourth day. Your power training day should use a relatively light weight of only 30% of 1RM to start for 3 to 5 reps.
Some of the power movements listed may not be familiar to you so take a look online and practice with just the Olympic bar with no weights. You will NOT be taking the set to failure when power training, you are trying to lift the weight as explosively as possible. Reaching failure when doing this type of explosive training will only cause injury.
DAY 1: (chest, shoulders, triceps and abs)
Barbell pull-overs 3 X 8 to 12 reps
Upright barbell rowing 3 X 8 to 12 reps
Lying barbell triceps extensions 4 X 8 to 12 reps
Barbell crunches 4 X 20 reps
DAY 2: (quads, glutes, hamstrings, calves and abs)
Barbell crawl 3 X 8 to 12 reps
Standing calf raises holding barbell 4 X 10 to 30 reps
Barbell crunches 4 X 20 reps
DAY 3: (back, traps, biceps, forearms and abs)
Reverse-grip bent-over rowing 4 X 8 to 12 reps
Behind the back barbell shrugs 3 X 12 reps
Reverse barbell curls 3 X 8 to 12 reps
Barbell curls 3 X 8 to 12 reps
Barbell crunches 3 X 20 reps
DAY 4: REST DAY
DAY 5: POWER TRAINING
Barbell jump shrugs 4 X 3 to 5 reps
Hang Cleans 3 X 3 to 5 reps
Barbell high pulls 4 X 3 to 5 reps
Barbell hang pulls 3 X 3 to 5 reps
Barbell push press 3 X 3 to 5 reps
Overhead barbell squats 4 X 3 to 5 reps
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