Top 9 Barbell Workouts for Bodybuilders

July 19, 2011 at 4:44 pm | Posted in Bareskin Towel, Diet, Fitness, Sports and Rec, tips, Weight Loss, Weight Training | Leave a comment
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Author: Dane Fletcher

Are you looking for a comprehensive list of movements which can be used to stimulate muscular growth in all of the major body parts – using only the standard Olympic barbell? Then you’ve come to the right place. Check out this list, and let it be the catalyst for you coming up with additional variations and movements for each of your major muscle groups.


Bench press, whether it is the incline (upper chest), decline (lower chest), or flat bench (middle chest) will deliver the results you seek when it comes to building up the pectorals. Keep your repetition range in the 5-8 area to build strength, 9-15 range for new muscle, and 15 to 25 rep range to build muscular endurance. Always use a spotter on the heavy sets.


If you want to get thick, then rows and deadlifts are going to be on the menu! Deadlifts are the key muscle building movement. Keeping the weight very heavy – allowing yourself only 3 to 8 reps per set – will lead to immense thickness and size gains. Just be sure to use a back brace. The use of barbell rows and t-bar rows employ simply an Olympic bar and will grow your back muscles thick and wide.


Standing barbell presses and barbell front raises are ideal for building up thick cannonball shoulders using only a barbell. Warm up thoroughly!


Squats and lunges are the kings of adding thickness to the thighs and glutes. Use a spotter, and wrap your knees if pain occurs!


Without a leg curl machine, you will likely find standing stiff-legged deadlifts to be your best movement for adding thickness to the hamstring region.


Standing calf raises can be risky but rewarding, and are one of the only way to build up the calves using only a barbell.


Pick up that barbell and, using solid form, curl that bar with all your might. It’s the simplest and most direct way to build some terrific upper arm biceps mass – quickly. Keep the rep range in the 8 to 12 area and move that bar slowly for optimal results.


Flat close-grip bench press and skull crushers are two movements which employ the use of heavy barbell work to build up the horseshoe thickness of the triceps region. Properly warm up, and keep the repetition range in the 8 to 12 area to ensure you don’t inflict too much damage upon the very gentle elbow region.


Wrist barbell curls and Zottman curls (reverse grip biceps curls) are ideal for adding thickness to the forearms, and strength to your grip. Keep it simple, move the weight slowly, and enjoy your improved results on all movements!

There are some additional body parts which are not typically hit with standard barbell work, but do need to be trained in order to ensure you achieve complete physical development along with injury avoidance. Never neglect neck and ab work!

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About the Author

Dane Fletcher is the world-wide authority on training, nutrition, and supplements. To build muscle fast, he recommends the world class steroid alternatives from instead of illegal anabolics



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