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Bare Bones Workout II

Here’s another Bare Bones program that features more squat specialization stuff thrown in.

The key to growth is to focus on the biggest mass producing areas of the body and of course, I’m talking about the legs and the back.

Squats are the key exercise, the king of all exercises, for building muscle and power. Paul Anderson, the strongest man who ever lived, started his training career doing nothing but squats for the longest time.

No old-time strong man built his body up to high levels of power and muscle without the use of squats. I’m sorry, but if you’re truly committed to drug-free lifting, you must perform the squat. It has packed more muscle on people than any other exercise.

With that in mind, here is a nice routine that focuses on old-fashioned muscle and power building lifts. The program is bare bones, the essence of good solid, strength training. Follow it, don’t quit and train with maximum intensity and you’ll be ahead of 95 percent of everyone else who takes the shortcuts and the easy ways out.

This is a very demanding program. It’s not easy. In order to get the most recovery ability you should follow this program two days per week.

Squats 5 x 5
Front Squats 5 x 3
Pullups or Rows 2 x 8
Bench Press or Dips 2 x 8
Curls 2 x 8
Abs 2 x max

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. The above set and reps are just a starting point. Feel free to experiment. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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