This Barbell Workout Will Kick Your Ass in 20 Minutes or Less.
Sometimes I just don’t want to work out in the gym for an hour. And you know what? Sometimes training does n’t even have to be that long . Whenever I want to go to and from the gym, but still build strength and endurance, I always turn to this challenging workout that leaves you breathless called the barbell set.
A complex sequence, usually four to eight exercises, which are performed one after the other, smoothly, with practically no breaks in between. Since it only uses one piece of equipment (in this case, the barbell), the complexes are ideal for when you have limited space or are in a busy gym .
But this is more than just mixing your favorite exercises at random. Born Fitness shares a critical ingredient for a good barbell complex:
The training must continue. What does it mean? Think about movement patterns. The transition from deadlifts to high-load stretches, front squats and overhead presses not only engages different muscles, but also links movement without the need to drastically change body position. This shortens the rest time and makes the complex as efficient as possible.
Efficiency is the main thing, but it is not an excuse for performing a complex in a terrible form and anemic attitude. A barbell complex is a tricky thing. Before you try this, you need to be very confident in the exercises you choose, make sure that your form is great and that you are using the appropriate weight that allows you to do 10-12 reps for each exercise. Here’s an example of a rather brutal complex that one of strength coach Ben Bruno ‘s clients did:
You can try the one above or mine below. This workout takes me no more than 20 minutes, including rest time, which lasts from a minute to one and a half minutes:
- Deadlift 8-12 reps
- Bent over row row 8-12 reps
- Hang without a barbell, 8-12 reps
- Front squats 8-12 reps
- Press the press 8-12 reps
- Back squats 8-12 reps
Keep in mind that you shouldn’t go too far either. Identify the exercise in which you are likely to be weakest and choose a weight that you can do for 10-12 reps. For most people, the push press in this set is probably the weakest. After you complete all of these exercises in quick succession, it will be one round. Repeat this three to five times and ask yourself the meaning of life.
Don’t be discouraged if you can’t complete one full round of training without resting more. Seriously, this will kick your ass.