Tag Archive | "grenade"

<div id="DPG" webReader="72.0036385688"><div class="side-bar" webReader="-14.5273972603"><div class="c12"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c13">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>People tend to focus on the biceps and neglect the triceps, but many weightlifters can't seem to realize that the triceps make up two-thirds of the upper arm, while the biceps are, simply put, just the icing on the cake.</p><p>The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive. I recommend both high and low rep sets to trigger maximum growth and ultimate shape.</p><h3 class="article-title">Gethin's Triceps Armageddon</h3><p>The elbow joints commonly become inflamed and injured if adequate warm-up sets aren't applied. I recommend at least two warm-up sets before entering your first working set. But use your instinct. If you feel that your muscles or joints need more warm-up sets, then feel free to adapt accordingly.</p><p>During your 2-minute rest period, stretch the triceps muscles to encourage full muscular development. Stretching can improve the muscle's shape by pulling apart the fascia that surrounds muscle fiber bundles. Once the blood is pumped within the fibers of the triceps, the elasticity is improved and already under expansion due to the flood of nutrient- and oxygen-rich blood. The perfect duration to hold each arm stretch is for 30 seconds each.</p><p>In this workout, we target the rear muscle of your arm, applying stress to all three heads of the triceps with strict form. Complete the three exercises back to back in a giant set manner with no rest in-between, much like a circuit.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-2.jpg" width="560" height="408" border="0"/><p>"The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive."</p><div id="meal-plan-table"><h6>Giant Set: Rest 2 minutes between sets</h6><ul><li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_1.jpg" alt="Standing Cable Push-Down" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/343/Male/t/343_2.jpg" alt="Standing Cable Push-Down" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('triceps-pushdown')">Standing Cable Push-Down</a></strong><br />2 warm-up sets, 5 sets to failure at 20-25 reps</span></li>
<li class="rowBorderColor c14"><span class="mpt-images"><a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_1.jpg" alt="Seated Double Overhead Dumbbell Extension" width="53" height="53"/></a> <a href="javascript:pop('seated-triceps-press')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/341/Male/t/341_2.jpg" alt="Seated Double Overhead Dumbbell Extension" width="53" height="53"/></a></span> <span class="mpt-content content"><strong><a href="javascript:pop('seated-triceps-press')">Seated Double Overhead Dumbbell Extension</a></strong><br />2 warm-up sets, 5 sets to failure at 8-12 reps</span></li>
<li class="rowBgColor c14"><span class="mpt-images"><a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_1.jpg" alt="Standing Rope Push-Downs" width="53" height="53"/></a> <a href="javascript:pop('triceps-pushdown-rope-attachment')"><img src="http://www.bodybuilding.com/exercises/exerciseImages/sequences/54/Male/t/54_2.jpg" alt="Standing Rope Push-Downs" width="53" height="53"/></a></span> <span class="mpt-content content c15"><strong><a href="javascript:pop('triceps-pushdown-rope-attachment')">Standing Rope Push-Downs</a></strong><br />2 warm-up sets, 5 sets to failure at 10 reps with ropes wide, 5-second rest-pause, 5 sets to failure at 20 reps with ropes together</span></li>
</ul><br /></div><br /><h3 class="article-title">EXERCISE 1 </h3><p>Attach a straight bar to the overhead pulley and grasp with an overhand grip two inches apart. Keep your hands level with your lower chest when starting this exercise; keep your elbows tucked tight against the side of your torso. Your back should be relatively straight with your knees slightly bent. Extend the bar down until your arms are locked straight, while still rigid by your sides. Repeat this movement until failure is reached at approximately 20-25 repetitions.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-1.jpg" width="560" height="404" border="0" class="c16"/><h6 class="altH6 c17">Standing Cable Push-Down</h6><p><strong>Tip:</strong> The standing cable push-down is an isolation movement that directly targets the outer and medial head of the triceps. Being a cable exercise, you can guarantee constant stress is placed upon the triceps during the whole range of movement when performed correctly.</p><h3 class="article-title">EXERCISE 2 </h3><p>Select a dumbbell that will allow you to reach failure around 8-12 reps. Sit on a military bench with your back flat against the vertical pad support. Lift the dumbbell overhead with both palms placed flat against the inner plate surface. Both elbows should be tucked tight to your ears. Beginning with the dumbbell behind your head, extend up and stop three inches before locking out to keep constant tension placed upon the triceps muscles. The upper arms and elbows should remain static while only the lower arms extend up and down.</p><p><strong>Tip:</strong> Constant tension is harder to apply to this free-weight movement, so be sure to shorten the range of movement slightly once tension feels lessened.</p><img src="images/2014/pumping-iron-kris-gethins-top-3-triceps-exercises-3.jpg" width="150" height="280" border="0" class="float-right c18"/><h3 class="article-title">EXERCISE 3 </h3><p>Fasten a rope attachment to a high pulley and hold it with palms facing each other. As you bring the rope down, pull each side of the rope outward toward your thighs. Hold and contract this position for one second before returning to the start position. Aim to reach failure at 10 repetitions. Once failure is reached, try leaning slightly forward. Draw both ropes together until your palms almost touch, and after a five-second rest perform the movement again until failure is reached at an additional 20 reps.</p><p><strong>Tip:</strong> By twisting the wrist in a pronated fashion while pulling each rope outward, the contraction becomes accentuated, with more detailed muscle fiber recruitment coming into play.</p><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c19"/></a><br class="c20"/><h3 class="article-title">Recommended For You</h3><div class="c23" webReader="4.55"><a href="http://www.bodybuilding.com/fun/boot-camp-fit-grenades-rhino-crossfit-boot-camp.html"><img src="http://www.bodybuilding.com/fun/images/2014/get-boot-camp-fit-small.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="5.6"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/boot-camp-fit-grenades-rhino-crossfit-boot-camp.html">Boot Camp Fit: Grenade's Rhino CrossFit Boot Camp Workout</a></h4><p style="display: inline;" class="webReader-styled">
Think you've got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!</p></div></div><div class="c23" webReader="4.865"><a href="http://www.bodybuilding.com/fun/3-benefits-of-weightlifting-complexes-and-3-sample-complexes.html"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="6.255"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/3-benefits-of-weightlifting-complexes-and-3-sample-complexes.html">3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!</a></h4><p style="display: inline;" class="webReader-styled">
Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!</p></div></div><div class="c23" webReader="5.11520737327"><a href="http://www.bodybuilding.com/fun/kris-gethin-vs-team-grenade-dtp-biceps-and-triceps-workout.html"><img src="http://www.bodybuilding.com/fun/images/2013/gethin-vs-grenade-dtp-arms-assault-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c22" webReader="6.8202764977"><h4 class="c21"><a href="http://www.bodybuilding.com/fun/kris-gethin-vs-team-grenade-dtp-biceps-and-triceps-workout.html">Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout</a></h4><p style="display: inline;" class="webReader-styled">
If you've never tried DTP, Kris Gethin's brutal training system, this is the perfect place to start. Attack your arms with Gethin and Team Grenade!</p></div></div></div>

Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

People tend to focus on the biceps and neglect the triceps, but many weightlifters can’t seem to realize that the triceps make up two-thirds of the upper arm, while the biceps are, simply put, just the icing on the cake.

The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive. I recommend both high and low rep sets to trigger maximum growth and ultimate shape.

Gethin’s Triceps Armageddon

The elbow joints commonly become inflamed and injured if adequate warm-up sets aren’t applied. I recommend at least two warm-up sets before entering your first working set. But use your instinct. If you feel that your muscles or joints need more warm-up sets, then feel free to adapt accordingly.

During your 2-minute rest period, stretch the triceps muscles to encourage full muscular development. Stretching can improve the muscle’s shape by pulling apart the fascia that surrounds muscle fiber bundles. Once the blood is pumped within the fibers of the triceps, the elasticity is improved and already under expansion due to the flood of nutrient- and oxygen-rich blood. The perfect duration to hold each arm stretch is for 30 seconds each.

In this workout, we target the rear muscle of your arm, applying stress to all three heads of the triceps with strict form. Complete the three exercises back to back in a giant set manner with no rest in-between, much like a circuit.

“The triceps may be an explosive muscle but they can also succumb to fatigue easily, so performing countless amounts of sets and reps may be counterproductive.”

Giant Set: Rest 2 minutes between sets

EXERCISE 1

Attach a straight bar to the overhead pulley and grasp with an overhand grip two inches apart. Keep your hands level with your lower chest when starting this exercise; keep your elbows tucked tight against the side of your torso. Your back should be relatively straight with your knees slightly bent. Extend the bar down until your arms are locked straight, while still rigid by your sides. Repeat this movement until failure is reached at approximately 20-25 repetitions.

Standing Cable Push-Down

Tip: The standing cable push-down is an isolation movement that directly targets the outer and medial head of the triceps. Being a cable exercise, you can guarantee constant stress is placed upon the triceps during the whole range of movement when performed correctly.

EXERCISE 2

Select a dumbbell that will allow you to reach failure around 8-12 reps. Sit on a military bench with your back flat against the vertical pad support. Lift the dumbbell overhead with both palms placed flat against the inner plate surface. Both elbows should be tucked tight to your ears. Beginning with the dumbbell behind your head, extend up and stop three inches before locking out to keep constant tension placed upon the triceps muscles. The upper arms and elbows should remain static while only the lower arms extend up and down.

Tip: Constant tension is harder to apply to this free-weight movement, so be sure to shorten the range of movement slightly once tension feels lessened.

EXERCISE 3

Fasten a rope attachment to a high pulley and hold it with palms facing each other. As you bring the rope down, pull each side of the rope outward toward your thighs. Hold and contract this position for one second before returning to the start position. Aim to reach failure at 10 repetitions. Once failure is reached, try leaning slightly forward. Draw both ropes together until your palms almost touch, and after a five-second rest perform the movement again until failure is reached at an additional 20 reps.

Tip: By twisting the wrist in a pronated fashion while pulling each rope outward, the contraction becomes accentuated, with more detailed muscle fiber recruitment coming into play.


Recommended For You

Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp Workout

Think you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!

3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

Busting through plateaus can be frustrating, but this article makes complexes seem simple. Burn fat in a hurry and expedite your progress!

Kris Gethin Vs. Team Grenade, Round 3: DTP Biceps And Triceps Workout

If you’ve never tried DTP, Kris Gethin’s brutal training system, this is the perfect place to start. Attack your arms with Gethin and Team Grenade!

Link to original – 

Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

Posted in Bodybuilding, Exercises, NutritionComments Off on Pumping Iron: Kris Gethin's Top 3 Triceps Exercises

<div id="DPG" webReader="95.5903365294"><div class="side-bar" webReader="-14.5273972603"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>The hottest topic on most people's lips is fat loss, whether they're getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program.</p><p>One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you've already made a concerted effort to build some muscle.</p><p>I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they're great as a workout finisher as well.</p><p>But before we dive head first into a few sample complexes or matrices, let's first discuss why you might choose to include them in your workouts.</p><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-1b.jpg" width="560" height="631" border="0"/><p>Complex or matrix-style training work extremely well after you've already made a concerted effort to build some muscle.</p><h3 class="article-title">BENEFITS OF COMPLEXES</h3><p>Complexes and matrices have quite a few benefits, but here are just a few that spring to mind:</p><div class="left-side-stripe" webReader="2"><p>
<h4 class="c13">1 They're Fat Loss Friendly</h4>
</p><p>This is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don't want to use them all year round, but if you want an all-out assault on body fat, they're the real deal.</p><p>
<h4 class="c13">2 They're Fast</h4>
</p><p>If you're looking to get lean, more training volume isn't always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker.</p><p>
<h4 class="c13">3 They Efficiently Use Space and Equipment</h4>
</p><p>One of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. <img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-2b.jpg" width="272" height="160" border="0" class="float-right c14"/> Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout.</p></div><h3 class="article-title">THE BASICS</h3><p>When performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You'll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series.</p><p>As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio.</p><h3 class="article-title">SAMPLE COMPLEXES AND MATRICES</h3><p>Now that we've covered the basics, let's look at a couple of sample complexes you can take to the gym and start performing today!</p><h4>The Basic Barbell Complex</h4><p>This is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series!</p><div class="left-side-stripe" webReader="-23"><div class="float-right c17"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-4.jpg" width="219" height="247" border="0" class="c15"/><h6 class="altH6 c16">Front Squat</h6></div><p><strong>Week 1:</strong> 3 complexes<br /><strong>Week 2:</strong> 4 complexes<br /><strong>Week 3:</strong> 5 complexes<br /><strong>Week 4:</strong> 6 complexes</p><h6>Complex</h6><ul class="dpg-list"><li>Romanian Deadlift: 4 reps</li>
<li>Bent-Over Row: 4 reps</li>
<li>Front Squat: 4 reps</li>
<li>Push Press: 4 reps</li>
<li>Good Morning: 4 reps</li>
<li>Back Squat: 4 reps</li>
</ul><br /></div><h4>Bodyweight Leg Matrix</h4><p>If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other!</p><div class="left-side-stripe" webReader="-23"><div class="float-right c18"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-3.jpg" width="150" height="200" border="0" class="c15"/><h6 class="altH6 c16">Lunge</h6></div><p><strong>Week 1:</strong> 2 matrices<br /><strong>Week 2:</strong> 3 matrices<br /><strong>Week 3:</strong> 3 matrices<br /><strong>Week 4:</strong> 4 matrices</p><h6>Matrix</h6><ul class="dpg-list"><li>Vertical Jump: 6 reps</li>
<li>Squat: 6 reps</li>
<li>Step-Up: 6 reps</li>
<li>Lunge: 6 reps</li>
</ul><br /></div><h4>Sandbag Complex</h4><p>Last but not least, if you want something a bit different, give this sandbag complex a shot. It's not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature.</p><div class="left-side-stripe" webReader="-23"><div class="float-right c19"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-5.jpg" width="236" height="292" border="0" class="c15"/><h6 class="altH6 c16">Overhead Press</h6></div><p><strong>Week 1:</strong> 3 complexes<br /><strong>Week 2:</strong> 4 complexes<br /><strong>Week 3:</strong> 5 complexes<br /><strong>Week 4:</strong> 6 complexes</p><h6>Complex</h6><ul class="dpg-list"><li>Sandbag Shouldering: 6 reps</li>
<li>Bent-Over Row: 6 reps</li>
<li>Romanian Deadlift: 6 reps</li>
<li>Overhead Press: 6 reps</li>
</ul><br /></div><br /><h3 class="article-title">SUMMARY</h3><p>As you can see, fat loss training doesn't have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly.</p><p>For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it's going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you've been looking for!</p><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c20"/></a><br class="c21"/><h3 class="article-title">Recommended For You</h3><div class="c24" webReader="4.88888888889"><a href="http://www.bodybuilding.com/fun/5-muscle-misconceptions-that-may-stall-your-muscle-growth.html"><img src="http://www.bodybuilding.com/fun/images/2014/5-muscle-misconceptions-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="6.28571428571"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/5-muscle-misconceptions-that-may-stall-your-muscle-growth.html">5 Muscle Misconceptions That May Stall Your Muscle Growth</a></h4><p style="display: inline;" class="webReader-styled">
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The weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.</p></div></div></div>

3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

The hottest topic on most people’s lips is fat loss, whether they’re getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program.

One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you’ve already made a concerted effort to build some muscle.

I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they’re great as a workout finisher as well.

But before we dive head first into a few sample complexes or matrices, let’s first discuss why you might choose to include them in your workouts.

Complex or matrix-style training work extremely well after you’ve already made a concerted effort to build some muscle.

BENEFITS OF COMPLEXES

Complexes and matrices have quite a few benefits, but here are just a few that spring to mind:

1 They’re Fat Loss Friendly

This is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don’t want to use them all year round, but if you want an all-out assault on body fat, they’re the real deal.

2 They’re Fast

If you’re looking to get lean, more training volume isn’t always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker.

3 They Efficiently Use Space and Equipment

One of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout.

THE BASICS

When performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You’ll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series.

As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio.

SAMPLE COMPLEXES AND MATRICES

Now that we’ve covered the basics, let’s look at a couple of sample complexes you can take to the gym and start performing today!

The Basic Barbell Complex

This is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series!

Front Squat

Week 1: 3 complexes
Week 2: 4 complexes
Week 3: 5 complexes
Week 4: 6 complexes

Complex
  • Romanian Deadlift: 4 reps
  • Bent-Over Row: 4 reps
  • Front Squat: 4 reps
  • Push Press: 4 reps
  • Good Morning: 4 reps
  • Back Squat: 4 reps

Bodyweight Leg Matrix

If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other!

Lunge

Week 1: 2 matrices
Week 2: 3 matrices
Week 3: 3 matrices
Week 4: 4 matrices

Matrix
  • Vertical Jump: 6 reps
  • Squat: 6 reps
  • Step-Up: 6 reps
  • Lunge: 6 reps

Sandbag Complex

Last but not least, if you want something a bit different, give this sandbag complex a shot. It’s not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature.

Overhead Press

Week 1: 3 complexes
Week 2: 4 complexes
Week 3: 5 complexes
Week 4: 6 complexes

Complex
  • Sandbag Shouldering: 6 reps
  • Bent-Over Row: 6 reps
  • Romanian Deadlift: 6 reps
  • Overhead Press: 6 reps

SUMMARY

As you can see, fat loss training doesn’t have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly.

For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it’s going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you’ve been looking for!


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3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

Posted in Bodybuilding, Exercises, Nutrition, Training MethodsComments Off on 3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!


Paige Hathaway

2 days 10 hours ago

More movements that work multiple muscle groups and are bound to make you seriously SWEAT oh yeah.. and feel absolutely amazing!! 🙋🏼💦

KETTLE BELL Squats with curtsey Lunges!! #YIKES 😵 - 10/12 reps in total (every squat is a rep) 4 rounds

Music 🎶 Open Arms by RKCB

Paige Hathaway

3 days 18 hours ago

Add this one to your routine 👆🏼👇🏼
- All you need: 1 heavy kettle bell
Movement combo: DEADLIFT into a upright row into a SQUAT!
- 10 reps x 4 rounds

Music 🎶 Open Arms by RKCB

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