If your train at home or anywhere else that provides only a barbell and a small amount of weight, you can make the most of it by speeding or slowing your reps and performing your exercises circuit-style.

Theory Behind It

The barbell was invented to carry balanced loads but works just as well out of balance. The following exercises can be performed with one end wedged between two walls while you lift the other end like a lever. You may find that pressing the bar like a lever feels less stressful to your shoulders, plus it activates your core to a greater degree.

How We Do It?

Perform the exercises as a circuit, completing one set of each in turn without rest. If an exercise feels easy using the load you have available, perform your reps slower and with more control. (Or, if you have extra weight, load it.) Another option is to choke down on the bar. Gripping it lower will decrease your mechanical advantage and make the exercise harder. After the last exercise, rest two minutes and then repeat the entire circuit. Continue for 20 minutes. You can repeat the workout up to four times per week, resting a day between sessions.

Sample Exercise

In the second of a monthly video series providing the crucial tips you need to improve every aspect of your life, Gideon Remfry from KX Life runs through a simple barbell workout that will boost your strength and accelerate muscle gains

This routine is designed to target different energy systems and strength qualities. It will promote muscle gains, increase fat loss and raise post-workout EPOC (Excess Post-exercise Oxygen Consumption) levels.
Perform this workout three times a week for four weeks. Complete the circuit 3 times per session.
Power clean x 2 reps
Alternate lunge x 5 reps (each leg)
Bent over row x 12 reps
Push press x 12 reps
Decline reverse curl x 20 reps
Skip for 2 minutes
2mins rest then repeat
Gideon Remfry has over 20 years’ experience as a strength and conditioning personal trainer and educator.

Source:
1. MenFitness
2. Mens Health