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Thread: barbel complexes

  1. #1
    GETLEAN
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    barbel complexes

    Hi, currently im cutting fat and wanted to start using some barbell complexes, where can i throw them into my workout and what exercises, thanks

    My workout now

    Monday
    flat bench
    barbell row
    military
    dips

    Wednesday
    squats
    step ups
    leg press
    leg curls

    Friday
    incline bench
    pull ups
    lateral raise
    bb curls

    Thak you

  2. #2
    GETLEAN
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    43 views and no suggestings

  3. #3
    Senior Member seK's Avatar
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    Quote Originally Posted by Hartzell84 View Post
    43 views and no suggestings
    Not when the information is one click away.

    http://www.wannabebig.com/training/c...-for-fat-loss/

  4. #4
    Strongman Tom Mutaffis's Avatar
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    Hartzell -

    Are you able to train on days other than M/W/F or looking to add them in conjunction with one of your current workouts?
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  5. #5
    GETLEAN
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    Quote Originally Posted by Tom Mutaffis View Post
    Hartzell -

    Are you able to train on days other than M/W/F or looking to add them in conjunction with one of your current workouts?
    Yes I can workout any day, or add them to current routine, thank you

  6. #6
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Hartzell84 View Post
    Yes I can workout any day, or add them to current routine, thank you
    What I would recommend if you are using them to increase general conditioning is to add them at the end of your workout as a "finisher" utilizing movements that align with the body parts that you trained on that day.

    If you are going to be using them for fat loss purposes or would like to increase your training frequency then I would perform complexes on 2-3 of your 'rest' days utilizing total body movements (full clean, snatch, clean and press, rows, bear complex, etc.).
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

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  7. #7
    GETLEAN
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    Quote Originally Posted by Tom Mutaffis View Post
    What I would recommend if you are using them to increase general conditioning is to add them at the end of your workout as a "finisher" utilizing movements that align with the body parts that you trained on that day.

    If you are going to be using them for fat loss purposes or would like to increase your training frequency then I would perform complexes on 2-3 of your 'rest' days utilizing total body movements (full clean, snatch, clean and press, rows, bear complex, etc.).
    Yea I wanna use them for fat loss,so I should use them on Tuesday and Thursday? Which would b my restdays

  8. #8
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by Hartzell84 View Post
    Yea I wanna use them for fat loss,so I should use them on Tuesday and Thursday? Which would b my restdays
    Yes, I would perform complexes or circuits on your off days as interval training to increase your metabolism.

    A typical workout might look something like this:

    Warmup:
    5-10 minutes steady state cardio (walking, elliptical, etc.)

    Complex:
    * One Arm DB Snatch (10 reps each arm)
    * Barbell Hang Clean (15-25 reps)
    * Bench or Box Jumps (20-25 reps)

    Perform 5 rounds of the complex with 2 minutes rest between complexes (no rest between exercises).
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  9. #9
    GETLEAN
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    Quote Originally Posted by Tom Mutaffis View Post
    Yes, I would perform complexes or circuits on your off days as interval training to increase your metabolism.

    A typical workout might look something like this:

    Warmup:
    5-10 minutes steady state cardio (walking, elliptical, etc.)

    Complex:
    * One Arm DB Snatch (10 reps each arm)
    * Barbell Hang Clean (15-25 reps)
    * Bench or Box Jumps (20-25 reps)

    Perform 5 rounds of the complex with 2 minutes rest between complexes (no rest between exercises).
    Thanks tom, looks good

  10. #10
    Strongman Tom Mutaffis's Avatar
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    Quote Originally Posted by TXFatboy View Post
    Tom,

    thanks for chiming in and listing the sample workout above. Since I am starting them this week as well, do I use a standard rep tempo, or try and go faster since the weight is lighter?

    thanks again,

    TX
    I would use very light weights for complexes but would keep a normal tempo, somewhat faster than your typical training in the 5-12 rep range. Do not try to get carried away and try to perform the exercises too quickly.

    Quote Originally Posted by Hartzell84 View Post
    Thanks tom, looks good
    You can modify the exercises, volume, and rep ranges to suit your needs.

    There are quite a few variations with complexes and a number of articles on the topic. You can also look to Crossfit WOD's for ideas since many of their workouts are essentially 'complexes'.
    ASC 105 Kg Pro Strongman | My Website | Facebook Fan Page

    Weight: 225 lbs | Gym PR's -> Front Squat: 510 lbs / Overhead: 375 lbs / Deadlift: 700 lbs

    Supplements: www.AtLargeNutrition.com

  11. #11
    GETLEAN
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    Quote Originally Posted by Tom Mutaffis View Post
    I would use very light weights for complexes but would keep a normal tempo, somewhat faster than your typical training in the 5-12 rep range. Do not try to get carried away and try to perform the exercises too quickly.



    You can modify the exercises, volume, and rep ranges to suit your needs.

    There are quite a few variations with complexes and a number of articles on the topic. You can also look to Crossfit WOD's for ideas since many of their workouts are essentially 'complexes'.
    Thanks a lot Tom, your a big help

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