barbel complexes

[Hartzell84]

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

[Hartzell84]

43 views and no suggestings

[seK]

43 views and no suggestings

Not when the information is one click away.

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

[Tom Mutaffis]

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?

[TXFatboy]

I am doing a M/W/F training split and am starting BB and DB complexes today. I am going to do them on T/Th, take Saturday as an off day and I play basketball on Sunday.

Maybe work them in on your off days (T/Th)

[Hartzell84]

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

[Tom Mutaffis]

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.).

[Hartzell84]

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

[Tom Mutaffis]

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).

[TXFatboy]

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).

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

[Hartzell84]

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

[Tom Mutaffis]

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.

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'.

[Hartzell84]

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