No app, spreadsheet or even notebook required.

All right. Enough preamble. Here’s a taste of what’s inside:

• Why some personal trainers deliberately “sabotage” their products and services to make more sales! (Revealing this secret will not win me fans among my peers, but once you’ve read this single four-line paragraph on page 2, your chance of getting conned will drop through the floor).
• How to identify a decent barbell (and one thing you absolutely MUST NOT do when buying your own).
• A “joint friendly” approach to weight selection that can slash the duration of your workouts if training in a gym and potentially save you hundreds of pounds (in money) if training at home.
• One type of weight plate you must never use if you value your health (truly, these are  the spawn of the gym and any gym that has them does not want you to be strong or safe!).
• How to build versatile upper body pulling power (using just one exercise).
• How to build “bulletproof shoulders” in two minutes per workout (absolutely essential reading for anyone who spends any time sitting at a desk).
• A strange quirk of biology approximately 17% of people (according to Wikipedia) possess that makes their shoulder practically immune to injury (bad news if you are not one of them, but if that is the case, the simple tactics I share on pages 5 and 6, properly applied, will go a long way towards keeping yours strong, mobile, and injury free).
• What I believe is hands down the most potent piece of training equipment ever invented (and shockingly, you will almost certainly NOT find this in any gym – I haven’t seen one in almost 17 years, and, believe me, I have looked).
• How to build stamina, toughness, and character… without doing any extra training.
• A caveman-simple “Core Framework” you can follow for as long as you like to get stronger and more in shape (it’s so straightforward, I’ve laid the whole thing out for you on page 8).
• The only two occasions when I believe it is acceptable to walk on a treadmill.
• The simplest (and I would argue) most effective way to make sure (insofar as these things can be made sure) you get your cardio in to keep the belly and the Grim Reaper at bay.
• An almost infinitely customisable structure you can use to craft quick and challenging lifting workouts (and the best part is, they’re so simple you won’t need more than a simple paper notebook to keep track of them – if even that!).
• Eight little nuggets of wisdom you can apply to this (or, potentially, just about any) lifting regime to make your training more efficient and effective.
• A rare, almost “forgotten” training method that builds strength and conditioning like nothing else I have tried in almost seventeen years of training (they’re so rare, I have never seen anyone who wasn’t a client of mine doing them!).
• How to train your body to lift efficiently, effectively, and safely while in a fatigued state (if you’ve ever tried and failed at a more “advanced” programme, not having this skill is probably why that happened).
• One essential Olympic lifting movement you’d be a fool not to master if you are interested in building strength and power, fast (good news: it’s one even someone with the athleticism of a slug can perform… and… on page 16, I tell you exactly what to do if you’re still worried about trying them).
• How to lift head-turning loads overhead  – with ease!
• A simple way to hit all the little muscles that have a big aesthetic impact every week without fail (and without dragging your sessions out forever).
• A complete example programme you can follow “as is” or adapt to suit your needs and aspirations.
• How to structure and execute a deload week (knowing this is non-negotiable if you want to put an end to “stop/start” progress and unbreachable plateaus).
• Exactly when to take rest weeks – vital if you want to be training productively (or at all!) ten years from now.
• How to break through stubborn plateaus in your choice of 11 essential barbell movements (this is an entire separate framework I put together and present for your enjoyment on pages 26-29).
• Words of advice I shamelessly pilfered from great powerlifter and author, Jim Wendler, that, if followed, will likely stop you from hitting a wall as soon as you exit the gates, struggling along, trying and failing to nudge your reps up, before eventually getting injured (likely seriously) in the process.

Barbell is a 31 A5 page, spiral bound Real Paper book that costs £50.

Shipping is free and sent via Royal Mail Tracked 48.

No electronic version of this book exists or will ever exist, so don’t ask.

And please also note that there are: