Barbell only hypertrophy

[ItsPeople]

I only have access to a barbell, half cage, bench and 300lbs. The cage has individual pulleys so I can do bicep curls. I’m also able to do pull-ups.

I’ve been subscribed to and running SL for 2 years. Is there a way to transition to hypertrophy with only access to the equipment I already have?

 

[Asicz]

Click link below

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[Asicz]

Barbell only hypertrophy 1 - Forums

I want to run the hypertrophy template again. This time in my home gym. All I have is a barbell and chin/dip station. The template utilizes dumbbells for various press slots. Is it permissible to replace the dumbbell slots with a barbell movement? I know barbells are inherently more stressful...

forum.barbellmedicine.com

 

[Asicz]

I personally recommend this protocol from the Goat fitness entrepreneur Mike Rashid website. I literally had women bartenders feeling up my arms after doing this routine. Great visible results in my experience


Link below

5-10-20 Protocol For Hypertrophy - Mike Rashid

As the Iron Game has progressed it has generally become accepted that in hypertrophy focused trainee's you generally benefit from exposure to multiple different rep ranges.

mikerashid.com

 

[Son Goku]

I only have access to a barbell, half cage, bench and 300lbs. The cage has individual pulleys so I can do bicep curls. I’m also able to do pull-ups.

I’ve been subscribed to and running SL for 2 years. Is there a way to transition to hypertrophy with only access to the equipment I already have?

There's no way you ran SL 5x5 properly for two years. You either skipped hella workouts, didn't eat, tried to add shyt that wasn't programmed, or didn't add weight linearly (or a combinationof the aforementioned).


@trap101 See, this is why y'all can't have nice things.

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Yes, you can achieve hypertorphy with only a barbell, pulleys, and pull-ups.


Training for hypertrophy has nothing to do with the equipment available.

Since you're asking this question I'm almost certain you're still a novice lifter. All you have to do at that stage is increase the reps for your compounds (you should be focused on compound lifts anyways if you're asking this) and eat at a surplus.

If you're not gaining lean mass, your cals and protein macros are off.


- Tails

 

[ItsPeople]

There's no way you ran SL 5x5 properly for two years. You either skipped hella workouts, didn't eat, tried to add shyt that wasn't programmed, or didn't add weight linearly (or a combinationof the aforementioned).


@trap101 See, this is why y'all can't have nice things.

---

Yes, you can achieve hypertorphy with only a barbell, pulleys, and pull-ups.


Training for hypertrophy has nothing to do with the equipment available.

Since you're asking this question I'm almost certain you're still a novice lifter. All you have to do at that stage is increase the reps for your compounds (you should be focused on compound lifts anyways if you're asking this) and eat at a surplus.

If you're not gaining lean mass, your cals and protein macros are off.


- Tails

5x5 has a point of diminishing returns. 5x5 turns into 3x5/3x3/1x3 if you follow the program to a T.

It’s primarily a strength based program. It’s right in the name. Yes you’ll build muscle up a certain point but how do you expect to continue building muscle doing 1 set for 3 reps? At that point you might as well start training Madcow 5x5 to be a power lifter which is not my goal.

 

[Son Goku]

5x5 has a point of diminishing returns. 5x5 turns into 3x5/3x3/1x3 if you follow the program to a T.

It’s primarily a strength based program. It’s right in the name. Yes you’ll build muscle up a certain point but how do you expect to continue building muscle doing 1 set for 3 reps? At that point you might as well start training Madcow 5x5 to be a power lifter which is not my goal.

All programs have a point of diminishing returns, especially if ran continuously.


Also, you don't need to explain how SL works to me, I've been ran that (and variations) multiple times lil buddy.

(O/T: Madcow is not a powerlifting program ofc, it is an intermediate strength training program like SL 5x5.)


But since you're claiming you ran it to a T, go head and post up them numbers. Maybe you're farther along than I initially thought.

 

[Gully Bull]

5x5 has a point of diminishing returns. 5x5 turns into 3x5/3x3/1x3 if you follow the program to a T.

It’s primarily a strength based program. It’s right in the name. Yes you’ll build muscle up a certain point but how do you expect to continue building muscle doing 1 set for 3 reps? At that point you might as well start training Madcow 5x5 to be a power lifter which is not my goal.

Do you consume no fitness related content since you started lifting? Never experimented on an off day like hmm imma knock out ten reps of this for three sets?


You should have a solid strength base .

 

[trap101-ETHout-Allegri-In]

Can't save'em all.............

 

[Son Goku]

Can't save'em all.............

You get your numbers up and you may brehcome a powerful Sith after all.

 

[TheKongoEmpire]

I only have access to a barbell, half cage, bench and 300lbs. The cage has individual pulleys so I can do bicep curls. I’m also able to do pull-ups.

I’ve been subscribed to and running SL for 2 years. Is there a way to transition to hypertrophy with only access to the equipment I already have?

Google it.

 

[trap101-ETHout-Allegri-In]

You get your numbers up and you may brehcome a powerful Sith after all.

I've had a few brehs in real life tell me they want to build size and I tell them to SQWAT, then they reply they don't want or need to sqwat.....I was disgusted, repulsed, and left indignant..................I said no more, now I perform SL 5x5 in silence in preparation when they will have to kneel before me once I arrive in the one ton club..........

 

[Son Goku]

I've had a few brehs in real life tell me they want to build size and I tell them to SQWAT, then they reply they don't want or need to sqwat.....I was disgusted, repulsed, and left indignant..................I said no more, now I perform SL 5x5 in silence in preparation when they will have to kneel before me once I arrive in the one ton club..........

A two thousand pound total.

 

[trap101-ETHout-Allegri-In]

A two thousand pound total.

....I better get my numbers straight..........

 

[Son Goku]

....I better get my numbers straight..........

Squat 7, bench 500, and you only have to pull 800.