Dubh Barbell Training

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Private strength-focused training facility┇Suitable for all levels of lifting experience┇Premium equipment┇Online programming and coaching

📍Dundalk

Limited training slots now open 💪🏼

Contact us via the form below to find out more ⬇️

02/10/2026

Full Friday Upper, couple sets of each, lovely session courtesy of Matthew McCullough | IFBB Pro | Coach new plan in place

Feeling fresh if a bit flat after a deload week, sessions should only improve from now as food and carbs increase 🔥

This free motion dual cable is a game changer for home gyms, could nearly do this full session on it if you wanted. Highly recommend (or something similar) for anyone considering

Training slots open, feel free to get in touch 🤛🏻

28/09/2026

Monday, let’s be having ya! Hope everyone has a great week of training ahead

Weighed in at probably a 20 year low bodyweight this morning, build phase about to kick off 📈

23/09/2026

Dips are rightly getting a lot of praise on here lately. Some say they should be considered as one of your primary compound lifts - in the same category as squats, deads and bench / overhead pressing movements. Tend to agree, they’re a brilliant all round upper body exercise for building strength through the chest, triceps and front delts. Easy to progressively overload and with the correct application, beneficial for beginners to the most advanced lifters.

First time I’ve recorded them in a few weeks, watched the vid of the first working set (2nd video) back before jumping into the second set (1st video). Wanted them less ‘snappy’ at the top and aimed to avoid full lock out at the elbow. This will keep a bit more tension in the target areas. Happy with progress here, get them into your routine and see how you get on 📈

Another solid week of early morning cardio, nutrition, ankle work (rehab’ing 3 torn ligaments from a few weeks ago), tra...
16/09/2026

Another solid week of early morning cardio, nutrition, ankle work (rehab’ing 3 torn ligaments from a few weeks ago), training, recovery and a bit of r&r thrown in at the Galgorm. Still working towards lowest bf I’ve been recently, will start reversing out shortly and can’t wait to start upping calories.

Good to have some new online clients looking at joining the team, reach out if you’re interested too 🚀 great time of year to lock in

Smith machine glute drive 💪🏻 nice simple movement and a primary glute and posterior chain builder used in our programmin...
24/08/2026

Smith machine glute drive 💪🏻 nice simple movement and a primary glute and posterior chain builder used in our programming and in-person sessions. Try them out in your own training and let us know if you have any questions 🤛🏻

The Set-up ⚙️

🔴 Starting position of bar can be set a couple of pegs up (say mid point of the movement) to allow you to get easily under the bar (set at this height prior to loading first plates)

⚫️ Bench placed just far enough back from bar so the edge of bench catches your mid-back (bottom of shoulder blades) when bar is sitting comfortably on your hips. Use a squat pad here if available so you can focus on the movement and not your hips being crushed by the bar once weight starts creeping up

🔴 Depending on the range of motion of your smith machine you may want to elevate your heels slightly. The wedges used here do this and also create a nice angled surface for your feet to drive off

⚫️ Position feet approx shoulder width apart and far enough beyond the bar so your shin is roughly 90 degrees to floor at the top of the movement

🔴 If your gym has one, a half-foam roller on the bench will provide extra ROM and is very comfortable for your back to pivot on during the movement

⚫️ Get into position, take the weight by driving through your hammies and glutes, release the bar from safety catches and get to work

🔴 Try to maintain even pressure on your toes and heels throughout the movement

⚫️ Don’t overdo the range of motion; find a nice stretch in your glute-ham tie in at the bottom of the movement (approx 1 foot of total downward movement) then drive right up, ALL the way up, contracting glutes hard for a brief pause at the top before dropping the bar slowly by releasing this built up tension. Hammies and glutes should be controlling every inch of movement up and down

🔴 You’ll feel these after a couple of hard sets of 8-12 reps, start off working to a couple reps shy of failure then after a few weeks push it on, add weight and work until you’re failing around the 12 reps mark - but keeping the quality of movement high until the end! Enjoy

Friday evening legs dusted. Training flying under the watchful eye of McCullough Matt lately. Recomp phase before we sta...
24/07/2026

Friday evening legs dusted. Training flying under the watchful eye of McCullough Matt lately. Recomp phase before we start pushing up towards the end of summer, loving it.

Bodyweight 📉
Strength and Performance 📈

Programming for specifics. Snapshot of Day 1 of a strength program designed for a DBT client.This one is an upper/lower ...
11/01/2026

Programming for specifics. Snapshot of Day 1 of a strength program designed for a DBT client.

This one is an upper/lower 4 day/week split that balances strength (powerlifting-style) with hypertrophy (bodybuilding-style) training, i.e. heavy compound lifts and accessory volume work.

We take into account our clients training history, goals (immediate and longer term), previous or existing injuries or mobility constraints, recovery capacity and lifestyle factors, amongst others.

We then provide all clients access to the DBT app where all training programming, nutrition plans, daily metrics (weight / sleep / stress / recovery, etc) and weekly check-ins can be easily logged, making it easy to track progress and provide feedback to us, so plans can be quickly adapted if required, enabling you to continue progressing towards your goals.

We’ve got a lot of questions recently around recommended supplements as people start into New Year health phases. Below ...
08/01/2026

We’ve got a lot of questions recently around recommended supplements as people start into New Year health phases.

Below is a list of 10 supplements from a fairly solid stack which will cover bases for most people.

1. Whey Powder (current one is a Whey Isolate)
* Easy protein intake, muscle recovery
* Isolate versions are low lactose, fast digestion

2. Creatine Monohydrate
* Strength, power, muscle size, cognitive benefits
* 3–5 g daily, no need to ‘load’ and timing not overly important

3. Electrolytes
* Hydration, muscle contraction, nerve signalling

4. Psyllium Husk / Fibre
* gut health, digestion, cholesterol and glucose control
* Make sure take with plenty of water (ideally allow to soak for 5 mins before drinking) and keep intake separate from all other supplements/meds by approx 2 hours (take around lunchtime usually)

5. Magnesium Glycinate
* Sleep quality, muscle relaxation, stress support
* Some forms of magnesium are rough on stomach - glycinate is a solid option

6. Multivitamin
* Micronutrient insurance (vitamins + minerals), i.e. it covers gaps, but shouldn’t replace a good diet

7. Vitamin D3 + K2
* Bone, immune, hormonal health. The added K2 helps direct calcium appropriately aiding absorption of D3
* I aim for 4000IU especially during winter months

8. Omega-3
* Heart, brain, joint, anti-inflammatory support,
* 1,000–3,000 mg per day combined EPA + DHA - this qty is what matters most - check your specific supplement as these vary a lot across brands

9. CoQ10
* Cellular energy, cardiovascular support
* Beneficial if training hard, 30+, or typically experience high stress

And most importantly!…

10. Caffeine 👌🏻
* Alertness, performance, focus
* Works well with creatine & electrolytes

Typical timing of these for me looks like:

Morning (at least and hr after coffee):
* Multivitamin, Omega-3, CoQ10

Around your workout (or morning if not training):
* Creatine, Electrolytes
* Whey Protein

Evening:
* Vitamin D3/K2 (with dinner)
* Magnesium glycinate (pre-bed)

Remember though that a thought-out balanced nutrition plan should always be your no.1 priority, none of the above can undo a bad diet!

Hope you had a great Christmas and are enjoying the break with family and friends! We love the upcoming January gym madn...
27/12/2025

Hope you had a great Christmas and are enjoying the break with family and friends! We love the upcoming January gym madness but are happy to be able to offer a focused training space away from the crowds to make the next few weeks (and months) as productive as possible for our clients. Limited training spaces are available so get in touch if you want to make a big change in 2026 💪🏼

Hump Day ✅ What did you train today?Our early clients are progressing really well, a few weeks into their blocks and all...
26/11/2025

Hump Day ✅ What did you train today?

Our early clients are progressing really well, a few weeks into their blocks and all key measurables are trending the right way 📈

Movement ☑️ Exercise Form ☑️ Stability ☑️ Strength ☑️ Recovery ☑️

The right attitude and turning up to just get it done goes a long way 💪🏼

Get in touch with us via DM or our contact form linked in bio to discuss getting started!

Thanks, DBT

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