What’s the common excuse when it comes to working out?
“I’m too busy.”
But we all know that excuse just doesn’t work anymore. It all comes down to your priorities. If health and fitness is important to you, no matter how busy you are, you will find time for it.
Having said that, not everyone has the luxury of spending 1-2 hours at the gym. So how can you workout and stay in shape if you can’t afford that much time?
The solution is barbell complexes.
Barbell complexes were the brainchild of strength coach Istvan Javorek. Javorek originally developed them for Romanian athletes in order to “find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable.” He moved from Romania to the United States in the early 1980s, and his routines quickly became popular with athletes and fitness enthusiasts.
A barbell complex is basically a series of movements performed one after the other with a barbell in which the number of reps per movement have to be completed before moving on to the next movement and the barbell is held on until one round is done.
BENEFITS OF BARBELL COMPLEX
- Fire up your metabolism and melt fat away like nothing else
- Excellent strength endurance and conditioning for the body
- Hit major muscle groups and build muscle
- Increase athletic performance
- Oh, you look like a badass (in a good way)
Despite what their name implies, barbell complexes are actually not that complex.
HOW TO DO IT
- Pick 4-6 exercises
- Stick to compound movements (back squat, front squat, deadlift, romanian deadlift, stiff legged deadlift, overhead press, push press, barbell row, sumo deadlift, good morning, lunges, olympic lift variations such as the power clean)
- Perform 3-6 reps per exercise (if your goal is more towards strength, stick to lower reps and vice versa and if your goal is fat loss)
- Perform 3-5 rounds depending on your goals, fitness levels and time availability
- Rest anywhere from 1-2 minutes depending on your goals, fitness levels and time availability
Here’s a video of me performing a barbell complex and the exercises I have performed are barbell row, hang power clean, push press, front squat, reverse lunge, stiff legged deadlift.
Oh, I shouldn’t have dropped the barbell for the last exercise. My forearms and hands were fried!