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This Barbell Workout Will Kick Your Arse In 20 Minutes Or Less

A

Admin

Administrator. Graeme
Staff member
Some days I just don't want to work out for an hour at the gym. And you know what? Sometimes workouts don't even need to be that long. Whenever I want to be in and out of the gym but still build strength and endurance, my go-to is this challenging, make-you-gasp-for-air workout called a barbell complex.
A complex strings together typically between four to eight exercises that are done one after another, seamlessly, with little to no break in between. Since it involves only one piece of equipment (a barbell, in this instance), complexes are perfect for when you have limited space or are in a busy gym.
But it's more than just haphazardly mixing your favourite exercises together. Born Fitness shares a crucial ingredient to making a good barbell complex:
The workout should flow. What does this mean? Think about movement patterns. Progressing from a deadlift-to-high pull-to front squat-to overhead press not only works different muscles, but also links up the movements without having to drastically change body positions. This reduces your rest time and makes the complex as efficient as possible.
​
Efficiency is the name of the game, but that's no excuse to perform the complex with terrible form and an anaemic attitude. A barbell complex is advanced stuff. Before you try it, you should be very confident with the exercises you've chosen, making sure your form is awesome and that you're using an appropriate weight that allows you to do 10-12 reps of every exercise. Here's an example of a rather brutal complex being done by one of strength coach Ben Bruno's clients:

You can try the one above or mine below. This workout takes me no longer than 20 minutes, including rest time, which lasts between a minute to a minute and a half:

  • Deadlifts 8 - 12 reps
  • Bent-over barbell row 8-12 reps
  • Hang clean 8-12 reps
  • Front squat 8-12 reps
  • Push press 8-12 reps
  • Back squat 8-12 reps
Note that you shouldn't go too heavy either. Identify the exercise you're likely weakest in and pick a weight that you can feasibly do for 10-12 reps. For most people, the push press in this complex is likely the weakest. Once you complete all of those exercises in quick succession, that's one round. Repeat this three to five times and question the meaning of life.
Don't get too down on yourself if you can't go through one full round of the workout without resting a lot more. Seriously, it will kick your arse

Read more at https://www.lifehacker.com.au/2017/...se-in-20-minutes-or-less/#tKjKqX06FdwGtUm1.99
 
If you're getting 5 sets of those your either going very light or resting 10mins between seats.
 
It would undoubtedly kick your arse but what else is it going to achieve? You won't grow and you won't get stronger.

Sent from my R7sf using Tapatalk
 
Shrek said:
What is the issue with "Cleans"?
Click to expand...
It's a highly specialised movement on the one hand, making it unforgiving when performed slightly out of line, leading to unnecessary and avoidable patella tendon injury.

That's always been my reasoning for non Olympic weightlifters to leave this movement alone. One can replace it with the much safer power clean. If one insists on carrying it out, then in that case my second option to that lifter would be to partition it and lift it in its three individual parts that go to make the one lift.

These three parts are made up of either a clean pull (or a clean dead lift if that's easier), followed by front squats, and finishing with shrugs.

The routine mentioned in the OP already has deadlifts and front squats, so to perform a clean would simply be not only a case of repetitiveness, but as I've already pointed out, an invitation to a potential injury, when this can be easily avoided.
 
Last edited:
Admin said:
Some days I just don't want to work out for an hour at the gym. And you know what? Sometimes workouts don't even need to be that long. Whenever I want to be in and out of the gym but still build strength and endurance, my go-to is this challenging, make-you-gasp-for-air workout called a barbell complex.
A complex strings together typically between four to eight exercises that are done one after another, seamlessly, with little to no break in between. Since it involves only one piece of equipment (a barbell, in this instance), complexes are perfect for when you have limited space or are in a busy gym.
But it's more than just haphazardly mixing your favourite exercises together. Born Fitness shares a crucial ingredient to making a good barbell complex:
The workout should flow. What does this mean? Think about movement patterns. Progressing from a deadlift-to-high pull-to front squat-to overhead press not only works different muscles, but also links up the movements without having to drastically change body positions. This reduces your rest time and makes the complex as efficient as possible.
​
Efficiency is the name of the game, but that's no excuse to perform the complex with terrible form and an anaemic attitude. A barbell complex is advanced stuff. Before you try it, you should be very confident with the exercises you've chosen, making sure your form is awesome and that you're using an appropriate weight that allows you to do 10-12 reps of every exercise. Here's an example of a rather brutal complex being done by one of strength coach Ben Bruno's clients:

You can try the one above or mine below. This workout takes me no longer than 20 minutes, including rest time, which lasts between a minute to a minute and a half:

  • Deadlifts 8 - 12 reps
  • Bent-over barbell row 8-12 reps
  • Hang clean 8-12 reps
  • Front squat 8-12 reps
  • Push press 8-12 reps
  • Back squat 8-12 reps
Note that you shouldn't go too heavy either. Identify the exercise you're likely weakest in and pick a weight that you can feasibly do for 10-12 reps. For most people, the push press in this complex is likely the weakest. Once you complete all of those exercises in quick succession, that's one round. Repeat this three to five times and question the meaning of life.
Don't get too down on yourself if you can't go through one full round of the workout without resting a lot more. Seriously, it will kick your arse

Read more at https://www.lifehacker.com.au/2017/...se-in-20-minutes-or-less/#tKjKqX06FdwGtUm1.99
Click to expand...

wow, some will be attracted to such a workout. they will feel really chuffed with their Spartan effort.
 
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