PROP UP THE BAR

When the gym queues are too long, a single barbell, a few plates and the right knowledge are all you need

How to transform the humble barbell into an all-in-one muscle-building tool

Unlike a lot of gym kit, the Olympic bar isn’t a single-purpose item. Though you might assume that it’s only used for big lifts, it can also serve as your secret weapon in full-body workouts – especially when the gym is hectic.

“Find a quiet corner and grab a barbell and some weight plates. That’s all you need for a comprehensive workout,” says MH fitness editor Andrew Tracey. Perform each of these moves in turn for three sets of 8-10 reps, limiting rest to a minimum in order to maximise calorie burn.

“Keep the weight manageable,” says Tracey. “The aim is to build strength in different planes of movement, so you want to use a full range of motion with realistic resistance.”

While the rest of the gym queues for the cable machine, pick up a bar and get to work. When it comes to this type of bar, you won’t feel awkward about being on your own.