Effective Fat Loss Training - The Barbell Complex

Another great method for getting a lot of work done in a short amount of time and that can be customized in so many ways - BB complexes - although you can use so many tools and combinations here.
No matter how many times I've done these I get butterflies in my stomach before I start as they're not necessarily something I love to do, but I sure love what I get out of them.
This particular complex is:
RDL x 12
Row x 12
Hang Clean x 8
Front squat x 10
Push Press x 8
Back Squat x 10
While some people like keeping reps the same I like giving certain movements more reps as they can handle it and want to bring them up, and others less as they are weaker patterns and get enough work with lower reps - always choose the weight based on your weakest lift - in this case press.
Complexes should flow when it comes to movements - not going from RDL to reverse Lunge for instance - but there is a LOT of variety - check out an old article I wrote with programs, methods, videos about complexes - in the comments section.

[@ianasmith678]

Love the guy dancing in the back ground 😁

[@rodrigosanchez7997]

I been doing this exact same exercise for the past month - month and a half and i lost 16kgs (around 35lbs) i should add that i also been fastening

[@jamelledwards116]

Bro dancing in the back is everything 😅😅😅💯💯💯💯

[@SNUPE_FOXX92]

Lmfao the one dude dancing in the background 😂

[@atlante4368]

Glad to find this. I have just tried it, and it gets challenging really quickly. I assume it's going to be even better when I increase the weight.

[@gb_the_accuser]

This is all you need. Dont over think it. Dont live at the gym. Do this and regulate carbs. You are good!

[@Husseinhamidi699]

How many sets ? Rest period ?

[@andreburch7047]

looks like a fun gym, lol

[@finz_law]

Am dancing guy

[@x-techgaming]

Squat, back to squat again..?

[@skylinertheeditor]

Excellent workout

[@GodzProfet]

The real workout is the dance that appears to be in background

[@mmo222x2]

Reps and Rounds???

[@jamestateIII]

He did that to ruin the video

[@SpazzedIN]

😂 love the work out & dude in back Aslo but you can’t take him know where lol 😂

[@sergiocastillo5787]

4 sets 10 reps each, 20 to 30 sec rest(beginners) depends on the weight

[@gb_the_accuser]

12- 15 reps, 6-8 set, add bench. sauna and low carbs. This is what I do. I dont over think it, just do the work.

[@diogogiglio]

That's exactly what I do at home.

[@gerardfarrell325]

How did it work out for you??

[@diogogiglio]

​@@gerardfarrell325It's been working great. I've notice that my cardio and overall strength improved.
Breaking it down, I do it 3x a week and run 5k twice a week. Since I have 2 little boys who demand a lot of attention, I do around 10 rounds throughout the day. I know it's not the best way, but I fight with the weapons I have. 😅

[@AndrewPhillipsqualityassurance]

Good shit Boa ❤

[@the3rdwizard]

where did y get the camo leg supports

[@briccshitthouse]

Perfect. For an experienced beginner that cant lift much weight yet, doing a circuit like this with only the bar for 10-20 reps each exercise non stop and in a row is a fantastical workout

[@chief5981]

They’re great for any experience level with the right weight and reps 👍🏽

[@Gabriel_JudgeofHell]

You have to go to failure or close to it

[@Soulen1986]

Fat loss comes from a caloric deficit and proper sleep and hydration. It doesn't come from a worthless complex using a few strength movements at a sub maximal load for a few reps in succesion smh. Bro...your not even taping into your fat stores for energy, this is so dumb.

[@JeanDCavendish]

You are right in the fat loss part, still, this is not worthless at all as it develops strength and endurance.

[@afraaarnous2280]

Horrible squat position

[@Luka-Hocevar]

That's a great thing haha

[@Franksocoo]

yeah you just talkin to be talkin

[@zorellnoahcastaneda1747]

can I know how many reps and sets?

[@dimitrikamdem9706]

Look the description of the video

[@youngchedr2088]

15 reps 3-5 sets

[@MG-dq7cw]

You have good form but you going way to fast

[@chrismartinez7505]

☝🏽💯👍🏼

[@maseratifan5941]

What the hell are the first and second ones ?

[@yXTankXy]

Good mornings and bent over row.

[@pasholnachuj]

плешивый...

[@2greenify]

Your observation skills are challenged aren't they? 😂

[@rucamer]

This is a circuit not a complex…

[@Luka-Hocevar]

Definition of a complex: "A complex is a series of around 4-6 exercises teamed together, one after the other using the same weight. Each exercise should have an easy transition into the next. For example, a clean and press, one immediately after the other and the end point of the clean is the starting point for the press. The creativity of the complex depends on the coach’s knowledge, the number of combinations available is otherwise endless."
Istvan Javorek is the brains behind this type of training. It was originally developed to “find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable”.
This is not even a discussion, just to give the definition so that people reading know.

[@dimitrikamdem9706]

@@Luka-Hocevar great knowledge. Thx man

[@2greenify]

​@@Luka-Hocevarstill is a discussion: "the action or process of talking about something in order to reach a decision or to exchange ideas"