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…