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Bare Bones Workout

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 Read more

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Short But Sweet Workout

Another short but effective power-producing routine that will have you seeing huge jumps in strength in no time at all – provided you follow the basics and lift properly.

This is a great program for individuals who are pressed for time, but still want to strength train for health, Read more

Push/Pull Split Routine

The split system of training has been around almost as long as bodybuilding itself. The split routine was designed for bodybuilders who couldn’t maintain the intensity level that comes from getting bigger and stronger on a total body workout.

Thus the split training programs came into vogue. In the Read more

Beginner’s Basic Power Workout

This is a nice routine for beginners to start on that will develop mass, power and everything else in-between.

The program focuses on the basic power building exercises – squat, deadlift, rows etc. There are no assistance exercises involved (unless you want to do some ab work each workout) Read more

Squats and Milk Revisited V: The Deadlift

(This is the final of a five part series on one of the classic power and muscle building programs in the world – the squats and milk program)

This final version of the squats and milk routine is really different because there aren’t any squats in it!

Instead of squats the deadlift is substituted instead. All the principles of the squats and milk program still apply. You’ll do 20-rep deadlifts followed by a set of 20-rep pullovers done with light weight and in the same breathing style.

For the deadlifts, perform the three or more deep breaths before you lift the bar. After you’ve performed the rep and returned the bar to the floor – take your deep breaths again and continue until 20 reps are reached. Remember you want to take a weight that you can perform 10 or 15 reps with and do 20!

It’s hard work and not for the squeamish, but the results are undeniable. The program recommends a gallon of milk a day, but I think that’s a little over the top. Try for at least a quart a day and work up to a half gallon. You can use skim milk if you’re worried about fat gain.

Overhead Press 2 x 12
Deadlifts (Breathing) 1 x 20
Pullovers 1 x 20
Rows 2 x 15

Notes: Train consistently 2-3 days per week. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of milk and water. Concentrate on the deadlift, it’s the key. The pullovers should be done in breathing style, like the deadlift, with light weights and done immediately after squats with no rest in-between.

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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