22 Aug Six Simple Barbell Workouts Busy Guys Use to Gain Superhuman Strength
Time is your most precious resource. These days, you’re too damn busy. Do you really have time to waste on another ineffective program that doesn’t fit your hectic life?
The answer is NO.
Imagine having superhuman strength.
Imagine having the energy to dominate work and life.
Imagine waking up and feeling like your favorite superhero every day.
How can this become your reality?
Make weight lifting your primary focus and build a foundation of strength.
1. Lifting weights will help you keep as much muscle as possible. Muscle will help you efficiently burn fat and get you closer to the body you’ve always wanted.
2. To get the most bang for your buck, use compound exercises like squats, deadlifts, rows, bench presses, overhead presses, and lunges/split squats.
Why Full Body Workouts Are The Key
Gaining superhuman strength requires the development of basic usable full body strength. This is the foundation for physical improvement. You’ll use three big strength based exercises for each workout. I’ve provided two workouts that will make you feel like you have enough strength to save the world. You just need to lift and track your weights. Over time, I promise you’ll get stronger.
Thor Strength (5 x 5) – Brute Strength
Want people to look at you and mistake you for a powerful warrior?
Want to look like you can lift 30 tons over your head?
You should train like the Prince of Asgard. Sure, you won’t have a magical hammer with mystical powers, but you’ll be one strong bastard. Thor possessed superhuman strength, used brute force, and was nearly invincible to injury. To build long-lasting strength and force like Thor, use a 5 x 5 scheme to perform the following workout:
A. Back Squat
B. Incline Barbell Bench Press
C. Conventional, Sumo Deadlift, or Squat Stance Deadlift
Superman Strength (4 x 4-6) – Explosive Strength
Imagine, ripping off your shirt and having a muscular, shredded midsection like Superman. You’ll have powerful broad shoulders and ooze confidence. Just stay away from kryptonite.
Not only was The Last Son of Krypton strong, but he was also fast. If you want to look like Superman, perform explosive strength based lifts using a 4 x 4-6 scheme:
A. Snatch Grip High Pull (from the Hang)
B. Power Clean
C. Barbell Push Press
I love using push/pull workout splits and you should too. Why? These workouts give you the feeling of a full body training session. Instead of taxing your body for an entire workout, you train half your body while including upper and lower body parts.
Instead of three exercises, employ two strength based exercises, followed by two assistance exercises.
Hulk Smash Push Strength
Unquantifiable strength, unmatched raw power, and the ability to press weights more than 100 tons, your push workout is in honor of Bruce Banner’s alter ego. Lifting skyscrapers overhead and smashing your arms into any structure or being that’s standing in your way requires immense strength in your shoulders, chest, and triceps.
Not to mention, the Hulk can leap three miles in a single bound! Those are superhuman quads.
Your push workout trains your chest, triceps, quads, and shoulders.
A. Back or Front Squat 6 x 3
B. Incline Barbell Bench Press 5 x 4
C. Barbell Split Squats or Walking Lunges 4 x 6 per leg
D. Overhead Press 3 x 8
Beast Pull Strength
Find a legit picture of Beast and you’ll see a character with a monstrous back and thick arms. Standing at a stout 5’11” and muscular 300 or more pounds, he’s intelligent, strong and agile with tremendous traps for days.
Like Beast, guys with huge backs are intelligent. We have twice the amount of push muscles versus pull muscles in our upper body. To avoid potential shoulder injuries, you must perform a ratio of 2:1 for pull versus push.
However, your pull workout isn’t simply for your upper body. The workout trains your back, biceps, hamstrings, and glutes.
A. Conventional, Sumo Deadlift, or Squat Stance Deadlift 6 x 3
B. Incline Barbell Row or Barbell Rows 5 x 4
C. Romanian Deadlift 4 x 6
D. Barbell Curls 3 x 8
Do you hate training legs?
Leg day can be dreadful. A ton of guys are in the same boat. I was one of them. One of the best training decisions I’ve ever made was using an upper and lower body split. Instead of dividing leg days into quads one day, then hamstrings and glutes later in the week, do an entire leg day twice per week.
It won’t feel like a drag and you can actually enjoy it.
Your strength will increase and recovery will be faster.
Again, you’ll employ two strength based exercises, followed by two assistance exercises.
He-Man Lower Body Strength
Ever seen He-Man’s quads?
Every busy guy with toothpick legs should aspire to have quads like the Prince of Enertia. Pound for pound, He-Man has the best quads of any fictional character. I dare you to argue with me. His quads are enormously ripped and proportioned.
Now I’m done gushing over He-Man aka Quadzilla. Let’s get to the workout.
Here’s a single day example of how you’ll divide the volume of lower body training. You’ll train your quads and hamstrings equally. Spending more of your valuable time training quads versus hamstrings leads to immobilization of the hip flexor, anterior pelvic tilt which leads to back pain, and an ass as flat as those pancakes your mom made when you were a kid.
A. Back or Front Squat 4 x 4
B. Conventional, Sumo Deadlift, or Squat Stance Deadlift 4 x 4
C Barbell Split Squats or Walking Lunges 4 x 6 per leg
D. Romanian Deadlift 3 x 8
Colossus Upper Body Strength
A gigantic being of solid organic steel when transformed, Colossus is one of the strongest X-Men. He’s able to rip most tree stumps from the ground with his bare hands when he’s in human form. In addition, he was trained in hand to hand combat by Wolverine. Any man able to pull tree stumps from the ground and train with Wolverine has an abundant amount of upper body strength.
For colossal upper body strength gains, use the following:
A. Overhead Press 4 x 4
B. Incline Barbell Row or Barbell Rows 4 x 4
C. Close Grip Bench Press 4 x 6
D. Barbell Curls 3 x 8
There you have it. You’ve been gifted six barbell workouts that don’t require an interruption to your busy life. Your workouts will be as simple as possible, yet as in-depth as needed so you can train and build superhuman strength no matter the circumstances.
For a more customized approach and to get you closer to superhuman status in a shorter period, join the JP Fitness Coaching Program. We want you to build strength and pack on muscle to become the superhero of your own life and totally dominate work, rest and play every day, in every way.