DITCH the cardio if you want a ripped and shredded physique. Lose body fat and build muscle at the same time using this one KILLER barbell complex.
If you think that you’ve trained hard before, you’ve seen nothing yet. This 1 barbell complex is a workout that is able to get you ripped and shredded while building muscle.
By: Tim Ernst – Founder of Body Blitz Max, 180 Muscle and Barbell/Dumbbell Ripped Muscle Complexes
When it comes to building an impressive physique many people want to build lean muscle without the fat.
The idea that you can build muscle and lose fat at the same time is everyone’s dream, but they are very conflicting for two reasons:
- Building muscle requires a surplus of calories
- Cutting fat requires a deficit of calories
You likely have heard the best way to lose fat is to add cardio and reduce calories.
The problem is that this combination always results in muscle loss and robs you from showing off your past months of muscle gains…
The “common knowledge” is that’s just the way it is… you gotta do your cardio and you gotta drop calories.
So in theory you would have to choose one or the other, cut calories for fat loss or increase calories to build muscle.
What if there was a way that you can have the best of both worlds by getting shredded while keeping your calories high?
I know it sounds to good to be true, but doing just one or two barbell complexes a week can make this a reality.
So what is a barbell complex.
According to Coach Dan John a barbell complex is: “A complex is a series of lifts performed back to back where you finish the reps of one lift before moving on to the next lift. The bar only leaves your hands or touches the floor after all of the lifts are completed.”
The idea of a barbell complex is to perform particular exercises moving from one exercise to another WITHOUT putting the bar down.
See this dumbbell video example to get a better idea on how to perform the workout.
So for example, you could perform push presses for 10 reps, then front squats for 10 reps, then dead-lifts for 10, and finally back squats for 10 — for as many rounds in 20 minutes WITHOUT resting and putting the bar down.
[WARNING] These are insanely brutal and will test every fiber of your being.
Your mind will begin to play tricks on you and don’t be surprised if you start seeing stars or black spots!
Here is one killer barbell complex that you can implement into your normal training program once a week.
INSTRUCTIONS: Start off using 10 pound plates per side and perform the prescribed number of reps for each exercise moving from one to the other WITHOUT rest and letting go of the bar.
Do as many rounds as possible in 20 minutes. You may find that you have to rest after completing several rounds, that’s o.k just do as many as you can in 20 minutes.
The goal is to do 10 rounds in 20 minutes.
Exercise # 1 Front Squats
Perform (5 reps) of barbell front squats by placing the barbell across your clavicle (under your neck) with your arms crossed and immediately move onto push press.
Exercise # 2 Push Press
Perform (6 reps) of barbell push presses by using your legs to push the weight (barbell) over your head and immediately move onto back squats.
Exercise # 3 Back Squats
Perform (7 reps) of barbell barbell back squats by resting the bar behind your neck and immediately move onto dead-lifts.
Exercise # 4 Dead-Lifts
Perform (8 reps) of dead-lifts and immediately move onto Romanian dead-lifts.
Exercise # 5 Romanian Dead-Lifts
Perform (9 reps) of Romanian dead-lifts and immediately move onto bent over rows.
Exercise # 6 Bent Over Rows
Perform (10 reps) of bent over rows by bending over keeping a flat back and start the whole circuit again.
If you liked this workout you can get a years worth of barbell and dumbbell complexes that will quickly boost your metabolism and melt fat.
What’s Next?
Now that you know to apply barbell/dumbbell complexes to your fitness regiment, you now need a diet strategy to make your fat loss more effective.
The state of your hormones and metabolism will influence how calories in and calories out works.
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