Posted by on Dec 9, 2013

AdvancedStrength Training

Eric Bach, BS- Kinesiology, CSCS, and PN1, is a trainer in Denver, Colorado. Eric coaches at the renowned Steadman Hawkins Sports Performance. Additionally, Eric is President of Bach Performance, his personal website, online training, and fitness consulting business.

Check him out on Facebook, Twitter, and Fitocracy

Ready to dominate a quick, intense, high effective fat loss workout? Whether you’re short on time or looking for a final fat blast to finish your workout nothing works better than barbell fat loss complexes.

The best part: they only take 10 minutes to leave you cashed.

Why are they so effective?

The hard-to-swallow fact is, traditional cardio is a poor way to get lean. Most people become very efficient on the treadmill or elliptical quickly, leading the body to adapt and become more efficient. To give it to you straight, the more inefficient you are at an exercise, the better it is for fat loss.

Barbell complexes simply take compound, multi-joint exercises and piece them together into a circuit. Lifts such as the squat, press, row, deadlift, and clean create a huge metabolic demand on the body, causing a drastic increase in body temperature, fat burning hormone release, insulin sensitivity, and oxygen deficit.

For barbell complexes the only equipment needed is space to move, a barbell, and possibly a few weights. Regardless of strength levels I’d recommend starting with an empty barbell. Adding too much weight will hinder your recovery and conflict with the remainder of your intelligent programming. Speed and full range of motion are more important than the weight being used, but ideal form and control are still important.

Move as fast as possible through each exercise without putting the bar down. Your heart will be pulsating through your t-shirt, your lungs will scream. Don’t worry, in the end, it’s all worth it.

 

Here are three of my favorite barbell complexes:

“The Newb”

  1. Deadlift: 3-4 sets of 12 reps; rest 0 sec
  2. Hang clean: 3-4 sets of 12 reps; rest 0 sec
  3. Military press: 3-4 sets of 12 reps; rest 0 sec
  4. Front squat: 3-4 sets of 12 reps; rest 60-90 sec

Rest 60-90 sets between sets.

 

“The Olympian”

Raven Cepeda

Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet.

Bach Performance Athlete Raven Cepeda performs complexes only 10 minutes per week to stay lean while bulking for a powerlifting meet.

  1. Hang snatch: 3 sets of 10 reps; rest 0 sec
  2. Push press: 3 sets of 10 reps; rest 0 sec
  3. Hang clean: 3 sets of 10 reps; rest 0 sec
  4. Front squat: 3 sets of 10 reps; rest 0 sec
  5. Reverse lunge: 3 sets of 10 reps; rest 0 sec
  6. High pull: 3 sets of 10 reps; rest 0 sec

Rest 90-120 sec between sets one, two, and three.

**Note: If you don’t know how to properly perform these exercises avoid this sequence. Never perform exercises without proper training, but even more with overhead lifts such as the Olympic lifts. **

 

“The Widow Maker”

  1. Overhead press: 2 sets of 10 reps; rest 0 sec
  2. Back squat: 2 sets of 10 reps; rest 0 sec
  3. Reverse lunge: 2 sets of 10 reps; rest 0 sec
  4. Hang clean: 2 sets of 10 reps; rest 0 sec
  5. Front squat: 2 sets of 10 reps; rest 0 sec
  6. Bent over row: 2 sets of 10 reps; rest 0 sec
  7. Romanian deadlift: 2 sets of 10 reps; rest 0 sec
  8. Front squat into lunge: 2 sets of 10 reps; rest 0 sec
  9. Biceps curl 2 sets of 10 reps; rest 0 sec
  10. Front squat hold calf raise 2 sets of 10 reps; rest 0 sec

Rest 90-120 sec between sets one and two.

 

Will you step up to the plate and make 10 extra minutes for Complexes?

Complexes are a great method to dramatically improve your body composition and conditioning without stripping your hard-earned muscle. This isn’t for the faint-hearted or de-conditioned. It’s not for novices or those extremely out of shape.

Don’t try these if you aren’t experienced or coming back from an injury, this isn’t for you. It’s brutal.

But if you follow this routine twice per week for four weeks you’ll see ridiculous improvements in your conditioning while stripping off layers of body fat.

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