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Carl1174 06-17-2011 09:17 AM

Barbell complexes
 
A bit of a discussion started about Barbell complexes in the shout box, so i though it would be a good idea for anyone who has used them, or has a working knowledge of them to put some info in here so there is a one stop shop for it.

Cardio SUCK (imo) but complexes are a sure fire way of getting the CV system up and (if its what you want) will help trim down the fat WITHOU burning up muscle.

They can either be done as a flowing movement (eg, hang clean, front squat, OH Press, back squat, BHTNP) = 1 rep and do 6-10 reps for 3-4 sets, or ass lots of different exercises for 4-8reps with no rest in between, (eg BB Row x6, Highpull x 6, BHTNP x 6, Good morning x 6) = 24reps. Do 3 sets of this... etc etc...

There are a couple of videos so you get the idea (if you dont have it already), i cant see the vids at work so hopefully they work and are not a duplicate of the one Steve has already posted.





hope this helps

Carl.

Carl1174 06-17-2011 10:14 AM

Just found some more good stuff on complexes..

from http://istvanjavorek.com/page2.html

As a general recommendation for both, Barbell and Dumbbell Complex exercises is to do without a break in the motions. For example after the Upright Row is done, do not stop at the hip level but continue with the bend over phase of High Pull Snatch; or after the last High Pull Snatch, to stop with the barbell or dumbbells over head and get into the next exercise which is Squat Push Press.
Complex # 1 & # 3, is designed for muscular hypertrophy, basic strength improvement. Complex # 2 & # 4, is designed for endurance sports, with a remarkable cardio-vascular benefit. Both Complex exercises are improving an athlete will power, determination, but Complex # 2 & # 4 is which from psychological point of view develops the most a fighting spirit, the "never give up" notion (conception).
Barbell Complex # 3, # 4, # 5, and Dumbbell Complex # 3, and Complex # 4, I developed in 1995. For very tall athletes and the ceiling is low or for persons who are working out at home in a basement, I added an extra choice of seated variations of certain exercises in order to be able of performing the Complex exercises properly. Also persons with back injuries feel more comfortable with Complex # 3, and # 4, Barbell Complex # 5. I developed for specific endurance sports like cycling, cross country, wrestling, etc.

Javorek's Barbell Complex # 1

Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6

Perform in a non-stop, continuous order as listed above:
- 5 exercises x 6 repetitions = 30 repetitions/set. The number of repetitions can be changed in order to satisfy different goals. Long distance runners, skiers, bikers, wrestlers could gradually increase the number of repetitions and the weight, to achieve a higher quality specific endurance and power in domain of endurance. On the beginning should be practiced just partial or the integral Complex I, but with less repetitions. Is up to the coach's decision to practice the full exercise and to increase the weight also. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 2

Barbell Upright Row x 3
Barbell High Pull Snatch x 3
Barbell Behind the Head Squat Push Press x 3
Barbell Behind the Head Good Morning x 3
Barbell Bent Over Row x 3


These five exercises executed in a non-stop, continuous order by three repetitions constitutes a Cycle. Perform in a non-stop, continuous order as listed above. Go through the exercises once for beginners, then gradually increase the number of cycles to two, to three, and for different endurance sports could be the coach decision to increase to four cycles in one set. Also for a prominent cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be increased gradually. For example: first just for the third cycle, then for third, and second, and finally for all three cycles in one set. Never hurry in increasing the number of repetitions. Always to keep in mind the perfect technique of execution, wide and full range of motion. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 3

Barbell Regular (Supinated) Curls x 6
Barbell Upright Row x 6
Barbell High Pull Snatch From Hip x 6
Barbell Behind The Head Press x 6
Barbell Bent Over Row x 8
Barbell Behind The Head Squat Push Press x 6 or
Barbell Behind The Head Seated Press x 6
Barbell Behind The Head Good Morning x 10
Barbell Behind The Head Quarter Squat x 10
Barbell In Front Of Thighs Special Good Morning x 10


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Five exercises x 6 reps = 30 reps/set + 1 exercise of 8 reps +
3 exercises of 10 reps = 68 reps.

Javorek's Barbell Complex # 4

Barbell Regular (Supinated) Curls x 3
Barbell Upright Row x 3
Barbell High Pull Snatch From Hip x 3
Barbell Behind The Head Press x 3
Barbell Bent Over Row x 3
Barbell Behind The Head Squat Push Press x 3 or
Barbell Behind The Head Seated Press x 3
Barbell Behind The Head Good Morning x 5
Barbell Behind The Head Quarter Squat x 5
Barbell In Front Of Thighs Special Good Morning x 5

Perform in a non-stop, continuous order as listed above. Go through the exercises twice for beginner, three times for more advanced athletes. For different sport the number of repetitions for each exercise and the number of cycles (the 9 exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles' repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 5

Barbell Upright Row Medium Grip x 6
Barbell High Pull Snatch Medium Grip x 4
Barbell Back Squat Push Press x 4
Barbell Alternate Leg Step Up On Box x 8+8
Barbell Upright Row Medium Grip x 6
Barbell Bent Over Row Medium Grip x 8
Barbell High Pull Snatch Medium Grip x 4
Barbell Behind The Head Quarter Squat x 10
Barbell Good Morning x 16
Barbell Back Squat Jump x 6


Perform in a non-stop, continuous order as listed above:
10 exercises with a total of 80 repetitions/set. The number of repetitions can be changed in order to satisfy different goals. Long distance runners, skiers, bikers, wrestlers could gradually increase the number of repetitions and the weight, to achieve a higher quality specific endurance and power in domain of endurance. On the beginning should be practiced just partial or the integral Complex V, but with less repetitions. Is up to the coach's decision to practice the full exercise and to increase the weight also. If low ceiling, certain exercises perform seated.

Javorek's Barbell Complex # 6
Barbell Upright Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Back Squat Push Press x 3
Barbell Alternate Leg Step Up On Box x 3+3
Barbell Upright Row Medium Grip x 3
Barbell Bent Over Row Medium Grip x 3
Barbell High Pull Snatch Medium Grip x 2
Barbell Behind The Head Quarter Squat x 4
Barbell Good Morning x 4
Barbell Back Squat Jump x 2


Perform in a non-stop, continuous order as listed above. Go through the exercises twice for beginner, three times for more advanced athletes. For different sport the number of repetitions for each exercise and the number of cycles (the 10 exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles' repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated

Javorek's Dumbbell Complex # 1

Dumbbell Upright Row x 6
Dumbbell High Pull Snatch x 6
Dumbbell Squat Push Press x 6
Dumbbell Bent Over Row x 6
Dumbbell High Pull Snatch x 6


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Five exercise x 6 reps = 30 reps/set

Javorek's Dumbbell Complex # 2

Dumbbell Upright Row x 3
Dumbbell High Pull Snatch x 3
Dumbbell Squat Push Press x 3
Dumbbell Bent Over Row x 3
Dumbbell High Pull Snatch x 3


Perform in a non-stop, continuous order as listed above. Go through the exercises (a cycle) once for beginners, then gradually increase the number of cycles to two, to three, or as much the sports conditioning coach or other specialist considers necessary and adequate. Also for a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles' repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated.


Javorek's Dumbbell Complex # 3 Exe

Dumbbell Regular (Supinated) Curls x 6
Dumbbell Upright Row x 6
Dumbbell High Pull Snatch Regular or From Hip x 6
Dumbbell Parallel Press x 6
Dumbbell Bent Over Row x 6
Dumbbell Squat Push Press x 6
Dumbbell Bent Over Kick Back x 6
Dumbbell Squat Upright Row x 6
Dumbbell In Front Of Thighs Special Good Morning x 10


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Eight exercises x 6 reps = 48 reps/set. + 1 exercise x 10 reps Total 58 reps/set

Javorek's Dumbbell Complex # 4

Dumbbell Regular (Supinated) Curls x 3
Dumbbell Upright Row x 3
Dumbbell High Pull Snatch Regular or From Hip x 3
Dumbbell Parallel Press x 3
Dumbbell Bent Over Row x 3
Dumbbell Squat Push Press x 3
Dumbbell Bent Over Kick Back x 3
Dumbbell Squat Upright Row x 3
Dumbbell In Front Of Thighs Special Good Morning x 3

Perform in a non-stop, continuous order as listed above. Go through the exercises twice for beginner, three times for more advanced athletes. For different sport the number of repetitions for each exercise and the number of cycles (the nine exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles' repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated

Javorek's Dumbbell Complex # 5

Dumbbell Squat Under Upright Row x 6
Dumbbell High Pull Snatch From Hip x 6
Dumbbell Supinated Curls x 6
Dumbbell Alternate Leg Step Ups On Box x 8+8
Dumbbell Parallel Squat Push Press x 6
Dumbbell Parallel Bent Over Row. x 6
Dumbbell In Front of Thighs Special Good Morning x 6
Dumbbell Incline Bench Press x 6
Dumbbell Squat Upright Row x 6
Dumbbell Squat Jump x 6


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Nine exercises x 6 reps = 54 reps/set. + 1 exercise x 16 reps Total 70 reps/set

Javorek's Dumbbell Complex # 6

Dumbbell Squat Under Upright Row x 3
Dumbbell High Pull Snatch From Hip x 3
Dumbbell Supinated Curls x 3
Dumbbell Alternate Leg Step Ups On Box x 3+3
Dumbbell Parallel Squat Push Press x 3
Dumbbell Parallel Bent Over Row. x 3
Dumbbell In Front of Thighs Special Good Morning x 3
Dumbbell Incline Bench Press x 3
Dumbbell Squat Upright Row x 3
Dumbbell Squat Jump x 3


Perform in a non-stop, continuous order as listed above. Go through the exercises twice for beginner, three times for more advanced athletes. For different sport the number of repetitions for each exercise and the number of cycles (the nine exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles' repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated

Javorek's Dumbbell Shoulder Recondition Complex # 7

Dumbbell Hands Bent To Chest Inward-Outward Circle x 6+6
Dumbbell In Front Of Chest Inward-Outward Rotation x 6+6
Dumbbell From Hip High Pull Snatch x 6
Dumbbell Lateral Pronated Arm Raise x 6
Dumbbell Bent Over Fly x 6
Dumbbell Bent Over "Kick Back" Triceps Curls x 6
Dumbbell Breast Stroke Imitation x 6
Dumbbell Bent Over Parallel Straight Arm Forward-Backward Raise x 8
Dumbbell Frontal Pronated Arm Raise x 6
Dumbbell Javorek's Shoulder Routine x 6+6


Perform in a non-stop, continuous order as listed above. If low ceiling, certain exercises perform seated.
Six exercises x 6 reps = 36 reps/set. + 3 exercises x 12 reps (6+6)= 36 reps/set. Total 72 reps/set

Dumbbell Hands Bent To Chest Inward-Outward Circle x 3+3
Dumbbell In Front Of Chest Inward-Outward Rotation x 3+3


Javorek's Dumbbell Shoulder Recondition Complex # 8



Dumbbell From Hip High Pull Snatch x 3
Dumbbell Lateral Pronated Arm Raise x 3
Dumbbell Bent Over Fly x 3
Dumbbell Bent Over "Kick Back" Triceps Curls x 3
Dumbbell Breast Stroke Imitation x 3
Dumbbell Bent Over Parallel Straight Arm Forward-Backward Raise x 3
Dumbbell Frontal Pronated Arm Raise x 3
Dumbbell Javorek's Shoulder Routine x 3+3


Perform in a non-stop, continuous order as listed above. Go through the exercises twice for beginner, three times for more advanced athletes. For different sport the number of repetitions for each exercise and the number of cycles (the nine exercises in a non-stop, continuous order is equal with one cycle) could vary, determined by the coach or personal trainer. For a remarkable cardio-vascular stimulation of this exercise, the number of repetition for each exercise could be gradually increased. For example: first just the third cycle from three to four reps, then the third and second cycles from three to four reps, and finally all three cycles' repetitions to be increased up to four. But every coach could find out which is the best combination for every individual athlete at a given time. But never hurry in increasing the number of repetitions, and always keep in mind the perfect execution. If low ceiling, certain exercises perform seated


DO NOT FORGET:PERFECT BODY POSTURE; FULL RANGE OF MOTION; PERFECT TECHNIQUE OF EXECUTION; STABLE RHYTHM OF EXECUTION; ALWAYS CHOOSE THE WEIGHT PROPERLY; ACCOMMODATE TO THE MOST DIFFICULT EXERCISE; INCREASE THE WEIGHT FOR EACH SET, BUT MANDATORY FOR THE LAST SET.

Carl.

Spartigus 06-17-2011 10:15 AM

This is great Carl! Thanks!!

Tomorrow is going to be fun cardio!

Carl1174 06-17-2011 10:20 AM

No worries mate, you could some of those complexes as a flow as well i suppose, just one rep of each all the way through and then repeat 6-10 depending on which one it was. Some will work like that, others may not. But definitely looks like a kind of cardio i wouldnt mind doing :)

Carl.

dmaipa 06-18-2011 01:24 AM

barbell complexes are frickin awesome!

Carl1174 06-18-2011 05:14 AM

Quote:

Originally Posted by dmaipa (Post 146077)
barbell complexes are frickin awesome!

Im giving them a go this afternood for Cardio :cool:

Carl.

Trevor Lane 06-18-2011 07:16 AM

I'm not so sure those Javoreck "complexes" are really complexes. The idea behind a complex is that you do 1 rep of each exercise in immediate succession and that's 1 rep of the complex... like the bear: clean-->front squat-->OH press-->back squat-->BTN press is 1 rep. The "complexes" above seem to actually be circuits where you do a set of reps for each exercise in immediate succession. Still good cardio with weights but a little off on the terminology.

Carl1174 06-18-2011 08:12 AM

I actually thinkthe term 'complex' can mean both variations. the 'bear' complex is actually a hybrid/flow. the term complex just means that you are not putting the bar down like you would in a circuit.

some more stuff on hybrids/flows/complexes (from T NATION | Complexes for Fat Loss)

Complexes for Fat Loss
by Alwyn Cosgrove

A Better Way

I'm a huge believer in using the "alternating set" system when training. For time management reasons, I tend to do exercise one for a set, rest 60 seconds or so, exercise two for a set, rest 60 seconds or so, and continue. This allows me to increase work density while still getting "true" rest.

In other words, I perform a set of squats, rest 60 seconds, perform a set of push-ups, rest 60 seconds, and repeat. So, in effect, I've almost tripled the rest period between squat sets (60 seconds plus time taken for push-ups plus 60 seconds) as opposed to using a straight set system. And for fat loss training, it's unparalleled.



However, the biggest problem or complaint I get from clients who use commercial facilities is that it's really hard for them to tie up two pieces of gym equipment at peak hours. I have my own facility, but I realize this can be a real problem elsewhere.

So I started experimenting with a few things — doing dumbbell lunges and push-ups for example, or step-ups and dumbbell bench presses — where I could use one set of dumbbells and one piece of equipment.

It was an okay compromise, but it started to somewhat limit my exercise selection. And to be honest, it still had the issue of people working in and possibly disrupting your rest periods.

So I went a step further. What if I created a fat loss or conditioning program based around one piece of equipment — where you stayed in the same spot, using the same load for the entire duration.

So I tried it. At first it was awkward, but after reading Steve Javorek's stuff and talking with όber-strength-coach Robert Dos Remedios, I started to implement different variations of combination lifting. I just hoped that it would work as well as alternating sets for fat loss and conditioning, or at least close enough that it wasn't too much of a tradeoff.

As it turns out, it worked better! In fact, it worked so well that it became a cornerstone of my conditioning programs with several athletes.


The Definitions

Now I'm not the first person to ever use complexes. But after talking to Dos we couldn't find any formal classification of what constituted the difference between combination lifts, hybrid lifts, and complexes. So we felt the need to define the term:

Combo lifts are broken down into three categories:

1. True Combinations: This is when two or more lifts are done together with a distinct pause between each. (Still, never put the bar down.) Example: Power clean + front squat.

2. Hybrids: In this category, there's no pause or separation between the lifts. The movements flow into one another. In fact, the previous movement sometimes isn't completed before the next starts. Example: Front squat into press.

3. Complexes: Still doing two or more exercises and still not putting the bar down, only now you complete all your reps with one movement first, then complete all your reps with the next movement. Example: When combining a squat with an overhead press, perform 5 reps of squats first, then 5 reps of overhead press without dropping the bar.

So why do they work? Well, quite honestly, it's because they're hard as hell! A five-movement complex x 6 reps has a total volume of 30 reps per set! But rather than do a 30-rep set of one exercise (and have to use the pink dumbbells), you're only doing 6 reps before changing the exercise, so you can stay (relatively) heavy.

At only 100 pounds, that comes out to 3000 pounds of total work per set. Do four sets with about 90 seconds rest between sets and you'll have moved 12,000 pounds in about eight or nine minutes.


Using Complexes

• Combo lifts are great for those who lack equipment or space. They can make good warm-ups, or can be used for metabolic work or for in-season athletic training because they're time efficient.

• If you want to try combos, use familiar movements. Don't put unfamiliar exercises together.

• The weakest exercise in the sequence determines the load you'll use. Don't use exercises like triceps kickbacks because the small load required is too limiting for the other movements in the combo.

• Use exercises that flow well together. Performing a deadlift to a Romanian deadlift to a high pull flows very well as the end point of one exercise overlaps with the start point of another exercise. Doing back squat to floor press clearly doesn't flow.

Easy rule: If you have to re-grip the bar or adjust your grip at all, it has to be seamless and easy; otherwise the complex breaks down. The key is to be sensible. You can't do a hybrid of deadlifts and curls for example — the difference in loading is too great.

To summarize, here are the four main reasons to consider combos or hybrids:

1. Time / Space / Equipment

Small facility + large group

Lack of equipment — Got dumbbells and/or barbells?

Only have your clients or athletes for limited time periods or sessions per week

2. Increase Training Volume


Add volume to your Olympic variations

A five-movement complex x 6 reps has a total volume of 30 repetitions per set. At only 100 pounds, this comes out to 3000 pounds of total work per set!

3. Change-up: Break-up Monotony (this is more for athletes)

Long in-season cycles

Off-season loss of focus

Break-up a long microcycle phase (i.e. hypertrophy, high volume)

Unloading phase

4. Metabolic / Conditioning Effect

Increase work demand, use more muscle groups

Increase caloric expenditure in fat loss programs

Increase EPOC/Afterburn effect massively

Increase work capacity

Complexes for Fat Loss

Be warned, these are pretty grueling. Perform the complexes at the beginning of your workout when you're fresh. They'll elevate metabolism beyond anything you've ever experienced before.

The most frequently asked question about complexes is how much load to use. Remember, it's a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him.

Now don't go too light either. A good "Cosgrove rule of thumb" is that if you're not questioning why in the hell you're doing these exercises, or convincing yourself that twice around is enough, you're not going heavy enough.

The Workout

Let's get into it. Perform each complex once per week for four training sessions per week. Use the following progression:

Week One: 4 sets of 5 reps of each — 90s rest

Week Two: 5 sets of 5 reps of each — 75s rest

Week Three: 5 sets of 6 reps of each — 60s rest

Week Four: 6 sets of 6 reps of each — 45s rest. Then puke.

Complex A

Bent Over Barbell Row

Hang Clean

Front Squat + Push Press Hybrid

Jump Squat (bar on back)

Good Morning

Complex B

Romanian Deadlift

Hang Clean + Front Squat + Push Press (combo lift — perform one rep of each in series)

Reverse Lunge (alternate legs)

Complex C

Deadlift

High Pull (onto toes)

Squat Clean (clean the bar from the hang and then drop into a full squat on the catch)

Military Press (strict)

Jump Lunges (switch legs) — Insert my evil laugh here!

Complex D

Jump Squat

Squat

Squat and hold for 10s

Military Press

Push Press

Squat and Press (combo lift — perform one rep of each in series)

Note: Try to work all exercises at a speed of 1-2 reps per second.


A Final Warning

This isn't for the faint-hearted or deconditioned. It's not a beginners routine. If you're coming back from injury or illness, don't try this program yet. It's brutal.

But if you follow this routine for four weeks you'll see a very significant improvement in your conditioning and a massive drop in your body fat

Carl.

Trevor Lane 06-18-2011 08:26 AM

Quote:

Originally Posted by Carl1174 (Post 146111)
I actually thinkthe term 'complex' can mean both variations. the 'bear' complex is actually a hybrid/flow. the term complex just means that you are not putting the bar down like you would in a circuit.

some more stuff on hybrids/flows/complexes (from T NATION | Complexes for Fat Loss)

I guess, but those complexes seem too... well complex to do without putting the bar down. LOL

Carl1174 06-18-2011 08:32 AM

haha, I see what you mean lol :D

Carl.


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