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Bare Bones Workout

November 30, 2006

The Bare Bones routine strips everything down to just the basics. There’s no hype, bullshit or anything else for that matter. Just good, hard exercises performed at maximum intensity.

Bob Whalen, who owns and operates Whelan Strength Training in Washington D.C. and had worked with numerous pro leagues and individuals, had this to say about training in general.

“It never ceases to amaze me how so many people can spend so much time and energy looking for shortcuts. If they spent half that energy on hard training, focusing on the basics, they would get the results they yearn for.

“The fitness industry is scandalous and makes this situation worse by offering all sorts of gimmicks and promises of great results for little or no effort. The megahype muscle magazines are the worst example. These magazines are replete with drug users and routines are written by (and for) drug users. The information found in them is not only fraudulent but may even be harmful to non-drug users. If you train naturally, there is no magic formula. You must build muscle the old-fashion way–you must earn it!

“There is only one absolute rule in strength training (and muscle building): Hard Progressive Training + Good Nutrition + adequate recovery = results! Period. Any results that anyone ever got had to follow that formula, not miracles or gimmicks, just hard work, nutritious food, and plenty of rest.”

I couldn’t have said it any better.

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.

Bare Bones Workout

Bench Press
Curls
Pulldowns or Chins
Overhead Press
Rows
Squats or Deadlifts (alternate for each workout)

Notes: Train consistently and use whatever set and rep scheme you feel comfortable with. 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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Written by Brian Carson · Filed Under Workouts 

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