Strength training for fat loss
If you think you couldn’t burn fat lifting weights, think again. Unlike traditional cardio, barbell complexes will not only provide you with a great AFTERBURN effect, but it’s very nature will also allow your body to develop lean muscle as well.
Barbell complexes are a fitness program’s very own one-two punch. And even more exciting…
IT ONLY TAKES 15 MINUTES
If you don’t believe me try it out. The only caveat is that if you’re not familiar with Olympic lifts then you may have to wait awhile before you try it out.
So for you beginners out there, sorry. But this is really an ADVANCED workout when done the right way.
Are you ready for this strength training routine?
This routine is best performed after your traditional workout. Especially if you’re goal is to LOSE FAT.
In this routine, even though you are going to be performing 5-6 reps max for each exercise, you need to pick a weight that you can normally do for 10 reps.
You’re also going to base this weight off of your weakest exercise in the complex, which you’ll see here is, for most people, the push press.
8 WEEK BARBELL COMPLEX FAT ANNIHILATION PROGRAM
You are going to perform this workout 2-3x/week on top of you normal weight training routine. You can do it on separate days, but I prefer to do it after my strength training workout.
- Bent Over Rows
- Romanian Deadlifts
- Clean Pull from the hang position
- Power Clean from the hang position
- Push Press
- Back Squat
You are going to perform each of these exercises back to back for the specified amount of reps without letting go of the bar. I repeat, YOU CAN’T LET GO OF THE BAR.
For example in week 1, you are going to do 5 reps of bent over rows, followed by 5 reps of romanian deadlifts, then 5 reps of clean pulls, and so on. You then get a break after you’re done with the last exercise which is the back squat.
The rest time between complexes is 1 MINUTE.
Here are the rep schemes:
Weeks 1 and 2: 4×5
Weeks 3 and 4: 5×5
Weeks 5 and 6: 5×6
Weeks 7 and 8: 6×6
WHO SAID YOU CAN’T GET A CARDIOVASCULAR WORKOUT USING A STRENGTH TRAINING ROUTINE?!
Take charge and crush it,
Alex
