Since the gym re-opened we have worked through training cycles for muscle endurance and hypertrophy. Over the last six weeks, we started to touch on strength repetition ranges but with the focus on manipulating the tempos to provide a new stimulus and expose the body to a wide range of accessory exercises. Now that the preparatory work is done, the... [Read more]

  For the final two weeks of this 6-week phase, you are going to complete the single-set slow-tempo training for your main compound lifts instead of the accessories. (We practiced with the accessories to prep you for this as it can be daunting under a barbell).  The rep range is wide (6-12) to cater to the range of experience in... [Read more]

  Welcome back! As you know, classes are not permitted until 17th May so you will need to complete the program without instruction from the coach as a group. For this reason, I have made the program as simple to follow as possible for this month. Each workout day follows exactly the same format, with different exercises, so once you... [Read more]

  Barbell Club Program - December 2020 pdf Some notes on Barbell Club post-lockdown 2.0: After the previous 4-month lockdown we had to start over and work through a few months of muscle endurance and hypertrophy before being ready to start the big lifts again. Unfortunately we got locked down again just as this was about to happen so we... [Read more]

The 3rd November class will be the last Barbell Club before lockdown. The new program was due to start on this date but will be postponed until we return. Instead, take the opportunity to test the results of your hard work over these last few months and then finish with a 6-12-25 for one final lactic burn :-) 3rd November... [Read more]

Post-lockdown, the first couple of months of BBC focussed on muscle endurance and hypertrophy for the main lifts. This month you will (finally!) move to strength but with an extra twist. Leg day will begin with strength sets of back squats with 4 sets of 5 reps, building the weight from last month (now there are no hypertrophy sets fatiguing... [Read more]

  The main lifts get heavier this month, slowly building the weight back up following lockdown. Workout 3 has some serious leg and bicep burners. (more…)

Barbell Club is the class for you to focus on strength and hypertrophy. It is also ideal if you need to spend time mastering technique or building confidence before moving into the faster-paced classes. The full program is provided here: Barbell Club - July & August full program Note that the reps are starting quite high this month using Andre... [Read more]

This month is Phase 2 of the Juggernaut method. Once you have entered your AMRAP numbers from last month the spreadsheet will tell you what to lift this month. If you are joining Barbell Club for the first time you should start from week 1 of Phase 1. (I have allowed 22 weeks of classes to complete this 16-week program... [Read more]