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8 Barbell Moves to Burn Fat and Build Muscle

Torch fat and build muscle with these brutal back-to-back lifts.
barbell exercises for muscle growth
Beth Bischoff

In a workplace where the typical nine-to-five has become a night spent at the office, we understand that time, especially in the gym, is of the essence. To accommodate for limited gym time, try one of the best techniques to jack up your heart rate and harden your body: the complex. A complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment.

“My original goal with complex exercises was to find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable,” says former Romanian Olympic weightlifting coach Istvan “Steve” Javorek, who created the training technique in 1967.

All you need for this intense workout is an Olympic barbell and plates, a pair of sturdy collars to keep the weights secure, and perfect exercise technique. Whether you’re goals are fat burning, muscle growth, or both, blast through this full-body barbell workout and see real results fast.

DIRECTIONS FOR FAT LOSS:

Perform 1A, 1B, 1C, 1D, and so on, for 10 reps each, without resting between exercises. This is one complete set. Rest 45 seconds between sets. Repeat for four total sets. Do this workout twice per week in place of steady-state cardio. A good starting weight is 65 pounds.

DIRECTIONS FOR MUSCLE GAIN:

Perform 1A, 1B, 1C, 1D, and so on, for 5 reps each, without resting between exercises. This is one complete set. Rest 90 seconds between sets. Repeat for two total sets. Do this workout twice per week in place of your conditioning workout. Choose no more than 95 pounds to start.

THE WORKOUT >>> [PAGE 2] 

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