Since the week has just kicked off, many of us are experiencing a "case of the Mondays". I on the other hand, would like to give everyone something to get you through the day and on to the gym!
Most of us have lives and jobs that do not leave a lot time for extra activities, one being working out. So, instead of cutting out the gym all together, we have to make our time count for more!
A good way to shorten up your workouts without sacrificing muscle and fat loss is to add in Barbell Complexes! Done with enough intensity, this exercise will most likely enhance muscle growth, along with fat loss. A Barbell Complex, is of course performed with a barbell and consists of a series of exercise, done in a row, without putting the barbell down. Here are a few combination possibilities:
- Option 1
- Deadlift
- Row
- Clean
- Push Press
- Back Squat
- Option 2
- Row
- High Pull
- Front Squat
- Press
- Back Squat
These are just a couple examples, don't be afraid to get creative and mix together your favorite exercises! Just remember to base the weight off your weakest movement for form purposes. There are a few more things to know before unleashing you! First, its a good idea to keep repetitions around 6 and below, this will help you maintain form throughout the set. Secondly, all reps of one movement are performed before taking on the next one (ex. 6xDeadlift then 6xRow). Lastly, give yourself enough recovery time between, 2-3 minutes of rest.
- Brig Van Etten CSCS -
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