Load a barbell, pick two or more compound exercises and perform them all back-to-back without putting the bar down. Sounds fairly simple in hindsight right? But don’t underestimate – barbell complexes will leave even the most hardened gym goers in a sweaty, helpless heap!
Originally the brainchild of Romanian weightlifting coach Istavan Javorek, Barbell complexes are a superior fat loss and body composition revamp tool. They offer the unique opportunity to combine resistance based work with cardio, causing a hefty amount of metabolic damage. This damage is reflected in the elevated excess post-exercise oxygen consumption (EPOC) levels, potentially giving a 48-hour afterburn effect! Remember sometimes it’s not about the amount of calories you expend during your session, but rather the amount you keep on burning between sessions. Perform one of the selected complexes below on the end of your current workout as a metabolic finisher or on its own as a quick 10-15 minute gut-busting blast if you’re tight for time.
Beginner complex: barbell deadlift, bent over row, push press, back squat
Perform 8-10 reps on each exercises/Rest 60 seconds between sets/Repeat for 3-4 rounds.
Intermediate complex: power clean, front squat, push press, Romanian deadlift, bent over row
Perform 8-10 reps on each exercises/Rest 60 seconds between sets/Repeat for 4 rounds.
Advanced complex: power snatch, overhead squat, push press, Romanian deadlift, bent over row
Perform 6-8 reps on each exercises/Rest 60 seconds between sets/Repeat for 4 rounds.
With load selection for these complexes you need to select a weight that is tough, but still enables you to complete the desired number of reps on ALL exercises. You’ll find some exercises will be easier than others, but that’s fine. Don’t forget you can’t put the bar down until all exercises within the given complex are complete, so you can’t mess around changing loads mid-set. The examples above are only examples, if you want to see how they slot into place in a 12 week periodised programme for fat loss, check out my ebook “The 12 Week Fat Burn Project”.
You won’t enjoy them, but I know you’ll enjoy the results! Good luck…