Imagine you don’t have access to anything to workout except a barbell. What would be the 7 best barbell exercises you need for hypertrophy and muscle growth? That is why you clicked here and that is what you will find out soon.
In this scenario, you have access only to a barbell. No bench, no rack, no gym machine or anything. You have 90 days to get as jacked as possible to win a payday at the end of the challenge. This scenario might seem daunting, but with the right exercises and a focused plan, you can achieve significant muscle growth.
The information for this article is largely based on the expertise shown by Alexander Bromley, a renowned strength coach, competitive strongman, and YouTube content creator known for his expertise in strength training and conditioning. He offers comprehensive training programs, shares valuable insights on strength sports, and provides guidance on various fitness-related topics, making him a respected figure in the strength and fitness community.
This article will outline the essential exercises to help you maximise muscle gain using just a barbell and plates, ensuring a balanced and effective workout regime.
The 7 Best Barbell Exercises You Need for Hypertrophy and Muscle Growth
1. Romanian Deadlift (RDL)
Muscles Targeted: Hamstrings, glutes, lower back, and upper back.
Benefits: The RDL is a comprehensive exercise that targets multiple muscle groups. It emphasises the eccentric (lowering) phase, which is crucial for muscle hypertrophy. The RDL also improves hip hinge mechanics, which is beneficial for overall strength development.
How to Perform:
- Stand with feet hip-width apart, holding the barbell with a shoulder-width grip.
- Keeping a slight bend in the knees, hinge at the hips, lowering the barbell along the front of your legs.
- Maintain a straight back and lower the bar until you feel a stretch in your hamstrings.
- Return to the starting position by driving your hips forward.
2. Bent Over Row
Muscles Targeted: Upper back, lats, rhomboids, and biceps.
Benefits: This exercise strengthens the upper back and improves posture. It also enhances pulling strength, which is beneficial for other compound lifts.
How to Perform:
- Bend at the hips and knees, keeping your back straight and parallel to the ground.
- Hold the barbell with a shoulder-width grip and let it hang with arms extended.
- Pull the barbell towards your lower chest, squeezing your shoulder blades together.
- Lower the barbell back to the starting position.
3. Behind the Neck Press
Muscles Targeted: Shoulders, triceps, and upper back.
Benefits: This old-school exercise effectively targets the deltoids and contributes to overall shoulder development. It also engages the upper back muscles, promoting stability and strength.
How to Perform:
- Stand with your feet shoulder-width apart and hold the barbell on your traps.
- Press the barbell overhead until your arms are fully extended.
- Lower the barbell back to the starting position, ensuring control throughout the movement.
4. Upright Row
Muscles Targeted: Shoulders, traps, and upper back.
Benefits: The upright row effectively targets the shoulder muscles and traps, contributing to a well-rounded upper body. It also improves shoulder stability and strength.
How to Perform:
- Stand with feet hip-width apart, holding the barbell with an overhand grip.
- Pull the barbell upwards along your body, leading with your elbows.
- Lift until the bar reaches your chin, then lower it back to the starting position.
5. Floor Press
Muscles Targeted: Chest, shoulders, and triceps.
Benefits: The floor press reduces shoulder strain and allows for a safer range of motion. It effectively targets the chest and triceps, promoting upper body strength and muscle growth.
How to Perform:
- Lie on the floor with your legs bent and feet flat.
- Hold the barbell with a shoulder-width grip and press it over your chest.
- Lower the barbell until your upper arms touch the floor, then press it back up.
6. Tricep Press
Muscles Targeted: Triceps.
Benefits: This exercise isolates the triceps, contributing to stronger and larger arms. It also supports other pressing movements by enhancing tricep strength.
How to Perform:
- Lie on a flat surface and hold the barbell with a narrow grip.
- Lower the bar towards your forehead, keeping your elbows in.
- Press the bar back up to the starting position.
7. Zercher Squat
Muscles Targeted: Quads, glutes, and core.
Benefits: The Zercher squat targets the lower body muscles, promoting quad and glute development. It also engages the core, enhancing overall stability and strength.
How to Perform:
- Hold the barbell in the crooks of your elbows, standing with feet shoulder-width apart.
- Squat down, keeping your chest up and back straight.
- Lower until your thighs are parallel to the ground, then stand back up.
Being stranded on a desert island with just a barbell and plates might seem like a challenge, but with the right exercises, you can achieve impressive muscle growth.
Incorporating Romanian deadlifts, bent-over rows, behind-the-neck presses, upright rows, floor presses, tricep presses, and Zercher squats into your routine will ensure a balanced and effective workout regime. Focus on proper form, progressive overload, and consistency to maximise your results. Remember, the key to getting jacked is dedication and smart training. Happy lifting!
Read Also: The Only 5 Exercises You Need to Look Super Jacked
