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Barbell Barbell program minimum

Habib

Level 1 Valued Member
Kettlebells build strength, muscle, endurance and flexibility to high levels

Barbells built strength and muscle to high levels so you can't make a program minimum out of them but it's what I have avaliable

What are the lowest number of exercises with barbells that you can use as a program minimum without the cardio?
Maybe clean and press. Squat. Pull up
Or log press and pull up since in log presses you hinge, squat and push. I dont have logs like most people, just said for examples sake.
Or a clean into Squat into push along with a pull up.


I assume ( NOT SURE) there are factors involved like log presses (example's sake- most dont have them including me) making you carry less weight due to being multiple movements so it having less results. I assume movements stiched together dont give you enough muscular development and miss weak links. Not sure. Could counter with the get up being a rotation, a hinge and a press(not quite) but im NOT SURE.






If you think i dont know what im talking about then please knock some sense into me and educate me
 
How can you not make a program minimum type plan? PTTP is a perfect option, pick 2 lifts (deadlift & military presses or zercher sqts & bench/floor press) hit around 10 hard reps in both maybe add in some asst lifts on a variety day and call it good

OLAD is also a good choice... Pick 1 big lift a day and build up to a hard set of 5 then hit 2-3 lighter back off sets
 
Antti said:
The clean and press is often one of the most popular answers to similar kettlebell threads, and I can't see a reason it couldn't be one for the barbell as well.
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I agree. @Dan John had a quote that said something like if all you did was the clean and press you would develop quite a physique. Or something to that effect.

I had some of my best progress doing his Even Easier Program with his core moves but with the PTTP rep scheme. Worked great and had me in and out in no time.
 
Depends on the logistics/economics. If I were to expand my courage corner to include having barbells at the house the 'initial operating capability' would be a bar and bumper plates and a thick rubberized mat and thus the deadlift and press (with powercleans done to get the bar to my shoulders)...I could even front squat a bar cleaned to my shoulders within a certain loading.

To that I could later add a squat rack or power cage, then a bench.
 
Dan John said:
Pet, thank you for sharing that article. I am pleased that I still think, basically, that is a solid article. Not every article survives the decades.
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Timeless advice is always the best kind. Heck, it's fueling some possible barbell splits for later on down the pipe.
 
Antti said:
The clean and press is often one of the most popular answers to similar kettlebell threads, and I can't see a reason it couldn't be one for the barbell as well.
Click to expand...
This. Seems like with BB minimalistic programs are almost always deadlift and press. Wonder if it's an accessibility issue? Learning to power clean takes alot of time and atleast some coaching.
 
djm said:
This. Seems like with BB minimalistic programs are almost always deadlift and press. Wonder if it's an accessibility issue? Learning to power clean takes alot of time and atleast some coaching.
Click to expand...

I'm really not sure if it's really that hard. People have learned acceptable power cleans by themselves for ages. Sure, coaching is always better, but no reason to make it rocket science.
 
Habib said:
Kettlebells build strength, muscle, endurance and flexibility to high levels

Barbells built strength and muscle to high levels so you can't make a program minimum out of them but it's what I have avaliable

What are the lowest number of exercises with barbells that you can use as a program minimum without the cardio?
Maybe clean and press. Squat. Pull up
Or log press and pull up since in log presses you hinge, squat and push. I dont have logs like most people, just said for examples sake.
Or a clean into Squat into push along with a pull up.


I assume ( NOT SURE) there are factors involved like log presses (example's sake- most dont have them including me) making you carry less weight due to being multiple movements so it having less results. I assume movements stiched together dont give you enough muscular development and miss weak links. Not sure. Could counter with the get up being a rotation, a hinge and a press(not quite) but im NOT SURE.






If you think i dont know what im talking about then please knock some sense into me and educate me
Click to expand...

My opinion is that the following four barbell movements are the minimum (and also optimal) number of movements you should have in your training program if your goal is overall body strength. These are (in no particular order): Bench press, bent-over row, squat, clean pull.

I wish I am in a position in life where I am an authority and can claim that the above are the best selection of exercises for overall body strength. When I become a powerlifting champion, I can for sure have more credibility. But the above is my opinion.
 
djm said:
I was thinking about ppl like me, with beaten up shoulders, elbows and wrists. I can't rack a heavy bb power clean anymore, but I can with 2xkbs.
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Thats why I continental clean with a barbell, and mainly go kettlebell clean.

If I FrontSquat I have to use straps (i hold the straps) or zombie-squat them.
 
djm said:
This. Seems like with BB minimalistic programs are almost always deadlift and press. Wonder if it's an accessibility issue? Learning to power clean takes alot of time and atleast some coaching.
Click to expand...
Bazooka-clean and one hand press (side/bent/strict/push/jerk does not matter).
 
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