Bare Bones Barbell
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The simplest and most effective strength training program for a beginner is a linear progression program. This is known. Unfortunately, most linear progression programs on the market will leave you with an unflattering bottom-heavy body.
I know from experience.
In 2005, my (then) mentor referred me to Starting Strength, which has since become one of the most popular linear progression programs in the world. And for good reason. It works.
After I finished Starting Strength, I was stronger than I ever thought possible. The best part?
It was easy.
And addictive.
So addictive.
And yet, if I could go back in time, I wouldn't do Starting Strength again. There were some things about the program I didn't like, most notably how I looked afterward.
My legs exploded, but my upper body seemed to shrink. From the waist up, I looked like a prepubescent boy. Didn’t even look like I lifted weights. Looked like I only knew the word “iron” as it relates to getting wrinkles out of clothes.
I didn’t realize it at the time, but Starting Strength is a program built for powerlifters. (Same can be said for many other linear progression programs out there, like StrongLifts.) Powerlifters care about squatting, benching, and deadlifing the most weight they possibly can. They don’t necessarily care about their body composition, which is why many people that do Starting Strength drink a gallon of milk a day. They get fat so they can get as strong as they possibly can during the linear progression.
I'm not a powerlifter.
Never was.
Never will be.
I was a skinny-fat kid. I looked like Spielberg’s E.T. I hated my body. I had my narrow shoulders tied to toothpick arms. My stomach was squishier than gravy sealed inside a Ziploc bag.
I wanted to be lean and muscular, but, at the same time, I didn’t like how bodybuilders looked. I wanted a lean and sleek athletic physique. I wanted comically broad shoulders that funneled into a narrow waist.
I cared about my physique more than I cared about squatting, benching, and deadlifting. Of course, there’s an overlap between the two. Becoming a powerlifter and building an x-physique are more similar than they are different. Still, they are different, which is why I created my own linear progression program.
I changed the things about Starting Strength I didn't like, in hopes of creating a bread-and-butter program friendlier to skinny-fat beginners interested in getting stronger and building a well-rounded physique.
This is the linear progression program I wish I had when I was getting started.
Compared to Starting Strength, there are two big differences.
First, I adjusted the exercise bill to foster well-rounded muscular development. Contrary to what Starting Strengthers believe, there’s nothing wrong with wanting your arms to grow alongside your legs.
Second, I adjusted the programming to accommodate lesser recovery capacities. Skinny-fat guys aren't the most genetically gifted bunch, and you probably aren’t drinking a gallon of milk every day (or eating enough to facilitate maximum possible recovery between training sessions).
$17
This isn't a bodybuilding program.
If you’re used to mainstream bodybuilding programs, this program will shock your jock.
one
You only do four primary exercises per workout.
two
You train your entire body every workout.
three
You don't do seventeen different isolation exercises for each body part.
four
You only train three times per week.
five
You get in and out of the gym in less than an hour.
six
You don't train to failure.
seven
You don't do high reps solely to feel the burn or the pump.
eight
You get stronger every single workout
The details.
For this program, you'll need:
Olympic 45-pound barbell
Olympic-sized weight plates
Squat/power rack
After you do the deed, you’ll get access to the digital materials associated with Bare Bones Barbell. This program is not a fifty-five-hour masterclass with dozens of videos. There aren't clunky PDFs, either. The materials are housed on a private portion of my website. You’ll create a username and password for this secret sector and you’ll be able to access the Bare Bones Barbell program immediately and from any device.