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Barbell complexes workout
Posted by: Shawn
The different variations of a complex workout basically achieve the same thing which is probably the most effective way of burning fat and building muscle at the same time. A barbell complex workout is extreme and pushers you to your limits which turns on the after-burn (EPOC) excess post-exercise oxygen consumption burning more calories for up to 72 hours after the workout.
A barbell complex has very specific rules as the barbell never leaves your hand as you move from one movement to the next doing as little as one rep on each movement. The movements can change to include anything from the clean and jerk to squats and bent-over rows.
For example doing 2 or 3 reps of deadlift with a barbell followed immediately by 2 or 3 reps of bent-over rowing then cleans followed by 2 or 3 reps of thrusters and then squats. The objective would be to perform 4 sets of this complex, resting to full recovery after each set.
After having done 2 or 3 rep complexes for a few weeks you would then move onto the next stage which is 4 to 6 reps with the appropriate weight. The same movements would be done with resting to full recovery between sets. The rest time is the last thing that changes as you go through the complexes.
You now do the same movements with the same weight and you start to reduce the rest time between sets. From 2 minutes to 60 seconds, this workout will test anyone to the extreme with the results to prove it. Together with the fat-loss advantage one would think more people would train like this, but it is a tough workout so maybe that is why?
Below is a list of the standard complex routines done as described above, it needs to be added that Complex 5 is what cross-fit is all about, doing 1 rep on each movement 7 times X 4 or 5 sets. Obviously one can mix and match these movements as you see best but these are the recognized combinations of 5 movements done in the order listed:
Complex One:
Deadlift, Bent Over Row, Hang Clean, Thrusters, Overhead Squat
Complex Two:
Bent-over Rows, Squat Clean, Strict Press, Reverse Lunges, Back Squat
Complex Three:
Snatch Grip Deadlift, Hang Snatch, Overhead Squat, Behind the Neck Press, Good Morning
Complex Four:
Sumo Deadlift High-pulls, Hang Clean, Front Squat, Push Press, Overhead Lunges
Complex Five:
Power Clean, Front Squat, Push Press, Back Squat, Behind the Neck Press
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