Barbell Complexes 

Want to find out what you are made of?

 

Try barbell complexes. These are not only one of the greatest metabolic conditioners and fat loss modalities, they are also one of the best tests of pure guts. 

 

Time to "put up or shut up!" 

If you are doing barbell complexes that they are not challenging, you are not loading the bar with enough weight. Barbell complexes potentially serve as a very viable alternative to sprints.

Barbell complexes are performed as quickly as possible, moving exercise to exercise with no break.

 

To construct a complex, you may do 5-8 squats, followed by 5-8 squats to press, followed by 5-8 good mornings, followed by 5-8 power cleans, followed by 5-8 bent over rows, finished off with 5-8 dead lifts. 

The beauty of barbell complexes is they can be arranged somewhat specific to the muscle group being worked; if you train legs Monday and chest Tuesday, it would be counterproductive to do very intense intervals that emphasize legs and lower back, this will not let the muscles recover. 

On a leg day, a barbell complex might look something like:

Overhead Squats, Squats, Reverse Lunges, Front Squats and Romanian Dead lifts.

 

On a back day, it might look something like:

 

Good Mornings, Power Cleans, Hang Cleans, Dead lifts and Bent Over Row. 

Points to remember:

Use compound exercises.
Perform exercises as quickly as possible while maintaining proper technique. 
No rest between exercises.
Try not to drop the bar.
Start with an empty bar and add weights in increments of 5 - 10 pounds.
Do 5 - 7 exercises per complex.

 

Each set consisting of 5-8 repetitions.
Rest one to three minutes between sets.

Total duration should be no more than 15 minutes.

Barbell complexes are intense interval workouts.

Time to "put up or shut up!"

 

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