7 Best Barbell Excercises For A Strong Core

While it’s true that “abs are built in the kitchen,” like with any muscle, abs are built in the gym, too. You still have to blast them with intense exercises to create the stimulus for growth and definition. Yet the common ab exercises guys use to target their core - planks, situps, stability ball crunches, etc.  - leave much to be desired.

By using a barbell, however, you’ll be able to easily add resistance to each core exercise and intensify your training for more hypertrophy. Also, because you’re moving a weight with your arms while keeping your torso stable, you’ll attack your core from a variety of angles that are impossible with traditional core exercises. Add any of these seven best barbell core exercises to your workout and take your ab routine to the next level. Don’t be surprised if you’re painfully sore the next day.

Landmine Rainbows 

The landmine lets you use a barbell as a lever to unlock a different array of exercises as the weight twists and turns. With a landmine rainbow, you attack your core by moving your arms in an arc while keeping your spine and ribcage stable.

How to do it:

Place one end of a barbell in a landmine. At the other end, stand facing the landmine, grab the other end with your arms extended, and start with the barbell end about eye-level. Twist the barbell to one side without turning your hips or shoulders and keeping your arms as straight as possible. Alternate sides. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there.

Barbell Rollout 

With rollout exercise, the farther you extend, the more you strengthen your abs. Using a barbell lets you descent close to ground and even adds resistances as you roll back up. It’s also harder than an ab wheel because you have to control a wider weight.

How to do it:

Get on your knees and grab a barbell with 45-lb. plates. Push your hips forward, keep your arms straight, and go as low as you can without letting your ribcage flare out—keep your hips straight and squeeze your glutes the entire time. To make it harder, use shorter plates or heavier plates.

Barbell Side Bends

Target your obliques with side bends. By using a barbell instead of dumbbells, you’ll spike the intensity on your sides because there’s more weight and the level arm is longer—it’s harder to move a seven-foot long bar than dumbbells held at your sides.

How to do it:

Hold a barbell behind your neck like on a back squat. Stand with legs about hip-width apart and bend your torso to the side, trying to get the barbell almost vertical. Alternate sides.

Barbell Straight-Leg Situp 

This isn’t your old-fashioned situp that shortens your hip flexors and rolls your shoulders forward. With a barbell straight-leg situp, you need to rise by keeping your torso rigid and neutral.

How to do it:

Lie on your back with your legs straight, holding a barbell overhead with your hands about shoulder-width apart. Keep your arms straight, keep your chest out, and lift your torso until you’re sitting straight up. Keep your legs extended throughout and do not let your back round forward.

Zercher Squat 

No squat variation blasts your core like a zercher squat. (Don’t be surprised if you feel it there more than in your legs.) Because you’re holding the weight right in front of your body, your core will work like crazy as you stay tall and avoid collapsing forward.

How to do it:

Start with a barbell in the crook of your elbows and hands held together by your chest. Stand shoulder-width apart with your toes slightly out. Squat down by sitting back, spreading your knees, and keeping your weight on your heels. Once your hips are below parallel, drive through your heels and rise. Keep your lower back flat and your shoulder blades squeezed together throughout.

Barbell Overhead Carry

Weight carries are a must-have exercise in any strength program. They build bulletproof conditioning as well as phenomenal core strength and endurance. The overhead carry amplifies the intensity on your abdominals and obliques because they have to fight to control a higher center-of-gravity.

How to do it:

Hold a barbell overhead with your hands much wider than shoulder-width apart and your elbows locked. Don’t let your ribcage flare out and don’t let your lower-back arch excessively. If you get tired, slowly lower the weight onto your traps. To safely move the weight overhead, do a push press.

Single- Arm Landmine Press

Overhead presses are an underrated exercise that carves your abdominals. When the weight is fully extended overhead, your core must brace hard to stabilize your entire torso and connect your upper body to the ground. By pushing with one arm, however, you’ll spike the stability challenge to get more core work.

How to do it:

Place one end of a barbell in a landmine. At the other end, stand facing the landmine, grab the other end with one arm and hold it near the same shoulder. Drive the barbell overhead without twisting. Finish all your reps on one side and alternate. To make it harder, add weight by sliding small plates on the end.

If you don’t have a landmine, just place a folded-up towel in the corner of a wall and wedge one end of a barbell there. 

Anadrol 25

Anadrol, the synthetic anabolic steroid, was originally developed as a drug to treat osteoporosis and anemia and was also recommended for stimulating muscle growth in malnourished or underdeveloped patients. It is also recommended for patients requiring enhanced red blood cell count or suffering from bone marrow.

What is Anadrol?

The Schedule III drug (also known as Oxymetholone) has a bioavailability of 95 percent and has a half life of 8-9 hours. The 17-Alpha-Alkylated steroid has the melting point of 178° to 180°C and its anabolic/androgenic ratio is 320:45. It has the chemical name of 17ß-hydroxy-2-(hydroxymethylene)-17-methyl-5a-androstan-3-one and has the molecular formula of C21H32O3. The active ingredient in tablets of Anadrol 25  is oxymetholone and the inactive ingredients include lactose, povideone, magnesium stearate, and starch.

Ideally, this steroid is used in doses of 1-5 mg per kilogram of body weight (on a daily basis) though a dosage of 1-2 mg per kilogram of body weight per day is also followed by some sportsmen. Anadrol 25  is often stacked with Boldenone, Nandrolone, and Testosterone during an anabolic steroid cycle of six to eight weeks or alone in an Anadrol only cycle of 12-16 weeks. Towards the end of a steroid cycle involving Anadrol, users are advised to use anti-estrogens such as Nolvadex to minimize or eliminate estrogenic side effects such as bloating, acne, oily skin, and gynecomastia besides enhancing bioavailability of steroids used in the cycle and restore or improve production of natural hormones such as testosterone.

The steroid is usually not advised to girls and women, especially who are keen to get pregnant or breastfeeding or pregnant (an exception can be made by practitioners for women who have already been harmonized); it is also not advised for individuals suffering from health conditions such as breast, testicular, and prostate cancer and those having existing allergy to Anadrol 25  or its ingredients.

Side effects of Oxymetholone

When abused or overdosed or used (low grade), Anadrol may cause side effects like hepatitis and cirrhosis or hoarseness, growth of facial hair, acne, and changes in menstrual cycle and it may even cause persistent or frequent erections, bladder irritability, and decrease in seminal volume, or aggravation of acne. In order to maintain the highest standards of safe use and staying protected against side effects of Anadrol 25  , users are advised to undergo regular X-ray examinations at a gap of six months for examining bone age to ascertain the rate of bone maturation and comprehensive effects on the epiphyseal centers of the androgenic anabolic steroid therapy. Oxymetholone users advised of high doses are advised to undergo examination for polycythemia and patients with anemia are to be examined for ascertaining the serum iron and iron-binding capacity. In order to avoid misuse or overdosing of Anadrol, it should always be used only after a medical practitioner has authorized its use after complete and comprehensive evaluation of medical reports and history.

The dosages of Oxymetholone should not be changed, increased or decreased, without prior medical advice and the drug should never be abused or overdosed in hopes of quick results. In addition to these tips and precautions, no two dosages of Anadrol should be taken together even if the first one was missed unintentionally. Anadrol 25  use should only be made for medical purposes and the drug should always be purchased with a prescription from a certified and legal medical pharmacy.

The advice of a pharmacist or local waste disposal company should always be sought to safely discard Oxymetholone in case of expired Oxymetholone tablets or if the tablets or injections are not to be used any more. It is best to store Oxymetholone capsules, pills, or injections in the original pack that is stored at a controlled room temperature of 20° to 25°C (68° to 77°F) with excursions permitted to 15° to 30°C (59° to 86°F) and kept away from unauthorized use, pets, sunlight, moisture, and children.

Superdrol - Pro-Hormone or Steroid?

Superdrol  is marketed as a 'pro-hormone' (PH) in the post-ban era of pro-hormones. Following the ban of most pro-hormonal substances in the States, including the likes of 1-test, 1-AD, 4-AD, M1T, etc, Designer Supplements designed this 'pro-hormone' based on the steroid Masteron, with an additional methyl group attached to the 17th carbon position. It is described as a cross between Anavar and Masteron, with the virtual inability for aromatisation to estrogen. It is highly anabolic (400-800% more so than methyl-test) and a lot less androgenic (~20% of methyl-test). Superdrol has hence been given the name Methasteron.

Despite being marketed as a supplement available legally and deemed another 'pro-hormone' or 'pro-steroid' by many, there is nothing very 'pro' about Superdrol. In reality, Superdrol is a steroid, and that is what the reader must primarily understand. It is methylated, so will cause stress on the liver, and it is an anabolic/androgenic steroid, thus it has the potential to give side effects normally seen with such anabolic steroid use. It will shut your natural testosterone production down, and PCT (post-cycle therapy) is not only recommended, but frankly required.

Cycling Superdrol

Superdrol is sold in 10mg capsules. For those who have not used Superdrol before, it may be a good idea to start off on 10mg as a single dose each day (ed) for at least the first few days/week. Those who have used Superdrol before, or those who are in the range of 200lbs+ or have more experience with other pro-hormones/AAS should most likely want to start with 20mg ed. Dosages should be split where possible, 10mg in the morning, 10mg 12hrs later. Most users report that when running for longer than 3 weeks, the gains seem to cease in the 4th week. This has led to many people thinking that 3 week cycles of Superdrol are the best option in terms of gains and sides and this also is beneficial due to the harsh nature of Superdrol on lipid values.  A good cycle is 20mg ed for 3 weeks, with a 2-3 week PCT. Others have found success employing a 2 week on, 1 week off using a Selective Estrogen Receptor Modulator (SERM; e.g. Nolvadex) or Aromatase Inhibitor during the week off.

PCT will involve either Nolvadex (Tamoxifen, the prescription only medicine)

Side effects of Superdrol

As with all anabolic steroids, Superdrol is not side effect free. However, when comparing to harsher compounds such as M1T, I would have to say Superdrol fairs well in the sides department. Due to virtually zero aromatisation to estrogen, water retention in theory will be low (and in practise is low), and bloating should not occur such as one would see with an anabolic steroid oral like Dianabol. As Superdrol is said to have diuretic properties, you may well experience a loss of water weight during the initial period of use. Also, I have yet to see a case of gynecomastia (gyno - development of breast tissue in males) induced by Superdrol usage. I would not rule this out, and always recommend to anyone who is doing a steroidal cycle of some sort to have Nolvadex on hand in case gyno occurs. Superdrol could perhaps induce gyno through the progesterone route however this is mere speculation, and it certainly is not worth adding an anti-estrogen on cycle. Due to its low androgenic activity, one would expect androgenic sides to be low, and indeed, most users find little in the way of increased bodily hair, acne, hair loss (male pattern baldness - MPB), etc, however as Superdrol does have some androgenic activity, and if you are genetically prone to MPB you may well increase this process while on Superdrol.

The main side effects that seem to occur in many Superdrol users are:

Cramping/painful "pumps" (specifically lower back)
Lethargy - in extreme cases people have reported feeling like they had a hangover for the duration of the cycle.
Painful shin-splints, often making cardio very difficult
Substantial increases in LDL cholesterol levels and reduction of HDL levels
Superdrol is methylated so one must remember liver stress is a possibility
Possible loss in libido near end of cycle

Because of these sides (some being more serious than others) there are certain supplements that in my opinion, one should always employ whilst on a cycle of Superdrol

Diet on Superdrol

Feedback would indicate that Superdrol is not a good steroid to use for cutting. Superdrol works best in a calorific surplus environment, and more specifically, in an environment where carbohydrates are high. For this reason, Superdrol makes more of a good 'bulking' steroid, however one can easily use Superdrol to put on mass whilst putting on little (if any) fat. Obviously this requires manipulation of diet so that protein and carbs are high, with plenty of good Essential Fatty Acids (EFAs), but making sure that your calories are clean (good, complex carbs). Glycogen storage is dramatically elevated while on Superdrol and as such, complex carbohydrate consumption should be high, to not only assist in gains, but to potentially reduce the onset of lethargy and the likelihood of hypoglycaemia. You want to ensure intakes that are above maintenance calories. However, Superdrol is not a shield against fat gain and as such it is advisable to consume calories at a level where you were gaining quality weight at a suitable rate before starting the cycle, as opposed to suddenly increasing them well beyond your current intake.

Coming back to the EFAs point - this is very important due to the fact that Superdrol will significantly affect your lipid values. This is not hypothesis, but rather reality as many testers have had blood work done prior to and after using Superdrol, and the vast majority have seen HDL going significantly low and LDL skyrocketing. One's diet on Superdrol should make sure that it is full of EFAs, as the diet of a bodybuilder should always be anyway!

Anavar (oxandrolone) oral cutting anabolic steroid cycle for bodybuilders.

Weeks Anavar (mcg/day)

1 80 mg/day
2 80 mg/day
3 80 mg/day
4 1000 mg/day
5 100 mg/day
6 120 mg/day
7 120 mg/day
8 120 mg/day
9 120 mg/day
10 120 mg/day
11 120 mg/day
12 120 mg/day

Beginner Anavar Cycle Example (12 weeks total cycle time)

Weeks 1-12:
– Testosterone Enanthate at 250 – 500mg/week

Weeks 1-8:
– Anavar at 80 – 120mg/day

Oxandrolone will make you veiny as all hell. And quickly. Look out for brand new bulging forearms veins by around day 6. If you are following a cutting regimen, expect new spider webs in your chest, shoulders and quads by around day 21.

When on Anavar, the pumps are constant. Bored sitting in class/at work? Do some unweighted calf raises. After about three minutes, your calves will be ready to pop. Youll be doing something like drinking a cup of water, and after a minute of holding it, your biceps will be completely full and pumped. You may have to cut some sets short in the gym due to the painful pumpage.

Even when cutting, you can expect new strength gains every workout after about day 14-21.

Anavar has been shown to contribute to accelerated fat loss in both subcutaneous and visceral fat, concentrated effects in the abdomen and thigh area. And if you’ve used the drug, you can attest to this…if you cant sport the 6-8 pack look on var, its not gonna happen .

Anavar should be run @ at least 80mg a day to see all of the benefits it offers. Dosages upwards of 140mg have been shown to exhibit diminishing returns.

Anavar is a 17 Alpha Alkylated steroid , and is toxic. It has been shown to be less toxic than other orals, and is even used as liver treatment for recovering alcoholics. Still, i would limit my time using it to 8 weeks, 10 at the most. It would be beneficial to your liver to use several different OTC supplements during, and perhaps after your cycle. A few preventive measures never hurt anyone .

Anavar isn’t going to kill your cholesterol levels like some drugs (winny being one of the worst), but it may put your LDL/HDL profiles outside of the normal range.

What is the highest recommended dose for bodybuilding purposes?

The consensus is that anything over 80mg shows extreme diminishing returns.

Does Oxandrolone suppress your HPTA (natural testosterone production)?

Yes. Research shows as little as 2.5mg can suppress in some folks. As far as the effects of this lowered test production, at 40mg a day.

Is Clomid needed post cycle?

Yes. This should be apparent from the above question. You may find that 50mg/day for two weeks is enough however. Nolvadex use is also encouraged.
Cholesterol?

User experience seems to point to the fact that prolonged use does bring your good cholesterol down and your bad cholesterol up. Take your flax seed oil.
“Also, because oral steroids can decrease the “good” HDL cholesterol and increase the “bad” LDL cholesterol, oral steroids can increase the risk of cardiovascular disease (CVD). If you use oral anabolic steroids consider taking 400 to 800 IU of Vitamin E, and 1,000 to 2,000 mg. of Vitamin C with each meal. These vitamin antioxidants help to protect cholesterol from the oxidation that is associated with CVD.”

Side effects

Common side effects you should be prepared for: Appetite loss, stomach discomfort, increase skin “grease”. I personally suffered extreme loss of appetite, but no stomach discomfort. Appetite came back in 1 week. Rarer side effects: acne

Overall, this is an extremely mild drug. You should experience virtually no side effects. Those you do experience will diminish over time.

How long before it kicks in?

Individual thing. Varies on product line as well. I noticed vascularity and hardness within 2-3 days with generics, and strength in 2.5 weeks. Wait about 3 weeks for the full effect before you get disappointed. Vascularity and hardness will come quick, it’s very nice.Spiderweb veins on your pecs that you’ve never seen before in just 3 days on Oxandrolone – “Personal friend, anavar user”

What is this drug used for?

Involuntary weight loss. HIV, AIDS, burns etc. Liver treatment in severe alcohol induced liver damage.

What is the half life of Oxandrolone? - 9 hours.

When should Oxandrolone be dosed?

There are two camps.

Camp 1: Take it all in the morning. The rationale is that your blood concentrations will ‘fall off’ by the time you go to bed, which will limit HPTA impact during this crucial “recentering” time for your body.

Camp 2: Spread it out evenly through the day. This will keep blood concentrations steady. Plus, don’t we want that nice anabolic substance in our veins during our growth at night?

My comments: With a halflife of 9 hours, this issue is virtually meaningless. The ideas used in “camp 1″ apply well when you have a substance with a 3 hour halflife (Dianabol), (e.g. if 30mg of dbol is taken at 9am, only about 1 miligram is left in your bloodstream by bedtime. great.) I don’t think things pan out so well with a 9 hour halflife drug. If 40mg is taken at 9am, at bedtime you will have approximately 10mg or more in your bloodstream. You would have about 15 at bedtime if you took it 4 times evenly through the day. I don’t think you are giving your body any drop off at night anyway.

Conclusion: Take it whenever you want. Choose the camp you agree with and do it, things will work out.

How about doses for women?

Have a look at the sample Anavar cycle. Women do not need large dosages to see results.

How long is a typical Oxandrolone cycle?

Most tend to agree longer is better with Ox. 6 weeks seems to be the minimum, while 10 weeks is recommended and common. Over 10 weeks might be stressful on the liver.