Build Muscle with an Empty Barbell

Since the load is low, select exercises that adequately stress the target muscle(s) while allowing you to hit reps in the 30-50-plus range for one to three sets.

You can do sets traditionally or work toward a certain rep goal, like hitting 100 in the fewest sets. You can do a full-body session with a single empty barbell. You could do a complex or series of supersets that targets a specific area, or you can challenge yourself with just one exercise.

Use a standard 45-pound bar where appropriate or use an EZ-curl bar if you need less than 45 pounds to hit your rep goal with good form.

Shoulders

Snatch-Grip Behind the Neck Press
Snatch-Grip Upright Row
Bradford Press
Overhead Squat

Back

Arms

Lying or Standing Triceps Extension
Standing Curl
Standing Reverse Curl
Seated Wrist Curl

Legs

Walking Lunge

This is also an opportunity to shamelessly work on aesthetics and the muscles that truly make a physique pop. If you’ve paid your dues with balanced training over the course of the week, there should be no guilt in doing that.

Think of the muscles that stand out most when you’re wearing clothes: shoulders, upper back, biceps, triceps, and forearms. You can use an unloaded bar to target these groups. Yes, even on leg day.

Essentially, you want to feel better after a workout than how you felt before it. What better way to do that than by getting an awesome overall pump? Since the load is light, the exercises allow you to explore positions and ranges that you might not typically use in your regular training.

I’m at a stage in my career where a heavy snatch grip behind-the-neck press is simply not worth doing based on the cost-to-benefit of how my joints will feel afterward. But an empty bar, high-rep set feels amazing on my shoulders and creates a pump that’s hard to compare. The stretch and pump have a positive impact on mobility as well.