Barbell complexes are extremely effective when it comes to strength gains and fat loss. A complex is when a series of movements are performed in a row without ever putting the bar/dumbbells down.
The intense training effect from a barbell complex increases EPOC (excess post exercise oxygen consumption) and burns more calories over a prolonged period of time. EPOC is the increased rate of oxygen intake following exercise. Elevated EPOC can last anywhere from 16-48 hours after exercise. In short, you will burn more calories over a longer period of time.
Complexes are a fun, challenging way to train. Here is a quick sample complex you can try:
Barbell Deadlift x 10
Barbell Row x 10
Barbell Squat x 10
Barbell Press x 10
- You can use two dumb bells in place of the barbell if you wish
The goal is to perform each movement right after the other without ever putting the bar down. Each movement leads into the next. Perform the complex 4-5 times. Resting 60 seconds between rounds. Choose a weight that allows you to get about 12-15 reps on each movement.
Give complexes a try and enjoy the new and improved body composition!
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