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Aug 21

Barbell, Dumbbell, and Kettlebell Complexes to Get Ripped Fast – FitnessVolt.com

When it comes to burning fat and getting ripped, most lifters go-to training method is cardio. They hop on a bike or treadmill and do hour after hour of low-intensity exercise. Some do interval training, which may be more time-efficient, but is still a form of cardio.

And while cardio DOES burn calories and fat, it may not be the best way to get ripped, especially if you are a bodybuilder.

Cardio means spending even more time in the gym, and thats not an attractive proposition for a lot of lifters. Also, while cardio does burn fat, it can have a negative effect on muscle mass, leading to atrophy. In short, while you will lose fat with cardio, you could lose muscle mass too.

Finally, cardio isnt exactly the most exciting workout you can do. After all, youre a lifter, not a hamster!

The good news is there is an alternative training method that is designed to shred fat while maintaining or even increasing muscle mass strength training complexes.

A complex is a series of exercises done back to back without any rest between each one. Before you say it, a complex is NOT the same as a circuit because, for complexes, you use the same training tool/weight for every exercise, and each move is designed to flow into the next to create a logical, seamless sequence.

The best complexes use compound exercises, low to moderate weights, and work your entire body. This makes them super-effective for burning calories and melting fat. Better still, a complex doesnt take long, so you wont have to commit hours to extra training. You can use a complex as a finisher after your regular workout or, if you prefer, as a short standalone training session between your regular workouts.

While there are bodyweight complexes, for lifters, complexes that use barbells, dumbbells, or kettlebells are usually the most effective. That way, you can use weights that are challenging enough to preserve or build muscle mass. You can also modify the load to reflect your current strength and fitness levels.

So, if you are bored with the bike or ticked-off with the treadmill, try strength training complexes instead. The only thing youve got to lose is the fat!

Remember, start your complex workout with an appropriate warm-up. A few minutes of light cardio and some dynamic mobility and flexibility exercises are an excellent place to start. Finish up with a few easy reps of each exercise in your complex using a light load.

If youve never tried strength training complexes before, one using a barbell is a good place to start. They require the least amount of skill and coordination, making them ideal for novices. Dont mistake this simplicity for ease barbell complexes can be brutal!

For this complex, perform 4-8 reps of each of the following exercises. Ideally, and to make keeping track of your workout easier, do the same number of reps for each move. Do 4-6 sets in total or, alternatively, see how many sets you can do in 10, 15, or even 20 minutes.

As the push-press will probably be your weakest exercise, use that move to determine your training weight for the rest of the complex. For example, if you know you can push-press 60kg/135 lbs. for six reps, thats the weight you should use for the entire sequence.

Dumbbells are harder to control than barbells. After all, there are two of them! That said, this will increase muscle activation, core recruitment, and also improve your coordination too.

As before, perform 4-8 reps of each of the following exercises. Ideally, and to make keeping track of your workout easier, do the same number of reps for each move. Do 4-6 sets in total or, alternatively, see how many sets you can do in 10, 15, or even 20 minutes.

As the curl and press will probably be your weakest exercise, use that move to determine your training weight for the rest of the complex. For example, if you know you can curl and press 20kg/45 lbs. for six reps, thats the weight you should use for the entire sequence.

Kettlebells can be even more ungainly and harder to control than dumbbells. For that reason, this complex uses just one kettlebell. This will increase core activation but also leave you free to focus on working hard, rather than trying to avoid braining yourself with two cannonballs with handles!

Because kettlebells are irregularly shaped, youll need to change your grip moving from one exercise to the next. Do this as quickly as possible, and do not use these transitions as an opportunity for a sneaky rest.

You know the drill; perform 4-8 reps of each of the following exercises. Ideally, and to make keeping track of your workout easier, do the same number of reps for each move. Do 4-6 sets in total or, alternatively, see how many sets you can do in 10, 15, or even 20 minutes.

As the halos will probably be your weakest exercise, use that move to determine your training weight for the rest of the complex. For example, if you know you can use 16kg/35 lbs. for six reps, thats the weight you should use for the entire sequence.

Complexes are an excellent alternative to spirit-sapping, lengthy, drawn-out cardio workouts! Theyre perfect for bodybuilders because they involve the thing most of us enjoy most lifting weights.

The majority of complexes work most, if not all, of your major muscle groups, and that means they use a lot of energy too. They should also trigger significant post-exercise oxygen consumption, firing up your metabolism for even faster fat burning.

Were not saying cardio is bad for you. Its just that its good to have an alternative, especially one thats as time-efficient and effective as strength training complexes.

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Original post:
Barbell, Dumbbell, and Kettlebell Complexes to Get Ripped Fast - FitnessVolt.com

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