Barbell and dumbbell complexes for boosting metabolic conditioning and fat loss

I'm a huge fan of complexes for metabolic conditioning and got educated on their benefits years ago when I was regularly doing CrossFit. I've added them to my weekly regimen as bonus workouts to help with fat loss and have collected a bunch here for everyone's ease of use.

Barbell Complexes

Cosgrove's Evil 8
• Deadlift
• Romanian Deadlift
• Bent-over Row
• Power Clean
• Front Squat
• Push Press
• Back Squat
• Good Morning
Round #1 - 6 reps of each exercise, 90 seconds rest
Round #2 - 5 reps of each exercise, 90 seconds rest
Round #3 - 4 reps of each exercise, 90 seconds rest
Round #4 - 3 reps of each exercise, 90 seconds rest
Round #5 - 2 reps of each exercise, 90 seconds rest
Round #6 - 1 reps of each exercise, cry on the floor

Tumminello's Weight Plate Metabolic Circuit
• Overhead Squat: 6-8 reps
• Swings (like kb swings): 6-8 reps
• Bent-over Row: 8-10 reps
• Reverse Lunge & Twist: 8-10 reps
• Diagonal Chops: 6-8 reps each side
5 sets, 90 seconds rest

Ferruggia’s Timed Complex
• Deadlift
• Hang Clean
• Front Squat
• Hang Snatch
• Overhead Squat
• Front Press
• Bent-over Row
• Romanian Deadlift
6 reps each exercise for time
Attempt to beat your previous time
Once the time no longer improves, add weight

Dumbbell Complexes

Fat loss
• Dumbbell burpee
• Dumbbell Sumo Deadlift
• Dumbbell Bilateral Row
3-8 reps x 3-5 sets

Athleticism
• Unilateral Suitcase Deadlift to Military Press
• Unilateral Dumbbell Row
• Single Leg Romanian Deadlift
3-8 reps x 3-5 sets

Waterbury's Dumbbell Submission Complex
• Reverse Lunges: 6 reps each leg
• Romanian Deadlift: 12 reps
• Good Morning: 12 reps
• Front Squat: 6 reps
• Military Press: 6 reps
• Bent-over Row: 6 reps
• Floor Press: 12 reps
3-5 sets, 90 seconds rest

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There is no such thing as a "fat burn" effect or a specific thing that can make you lose fat faster. Losing fat, just like gaining it, is a simple matter of calories in vs calories out, if you need 2500 calories to maintain your weight when you are sedentary, then you will need to consume 20% less calories to lose weight and 10-20% more calories to gain weight. As for the exercises, you are better off doing strength training because you can recomp when you first start out lifting or if you haven't finished your linear progression gains yet. Most people can recomp if you put them on a good strength training program and put them in a reasonable calorie deficit.

Metabolic Conditioning is not used to accelerate fat loss, it's used to enhance your cardiovascular endurance while you are on a good strength training program in order to enhance your overall health and perform better on your strength training program. Starting Strength is a very low frequency low volume program made for older people who can't handle as much volume and frequency. A healthy young man (or even middle aged) can do 3 sets of 5 on squats, bench press, and overhead press 3 times per week, while doing 3 sets of 5 on barbell rows and 1 set of 5 on deadlifts 1.5 times per week (once every other workout), then you can add in some accessory lifts like the barbell curl, the face pull and the cable crunch and you get the perfect novice program for building muscle. 5/3/1 is best for intermediate or advanced lifters who are trying to improve their 1RM on specific lifts, but to build overall strength, there are programs out there that are much better.

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If you don't believe that "calories in vs calories out" is all there is to weight management, then you are an idiot. If you gain strength while gaining weight, some of it will be muscle obviously, but if you do any other sport that doesn't involve strength gain, you won't gain muscle when gaining weight so you will just get fat. And if you try to lose weight while strength training, you will build muscle while losing fat but if you do any other sport, as long as your calories are good, you will lose fat but wont gain any muscle. There is a reason why programs like ICF 2.0, Stronglifts 5x5, and Starting Strength work to build muscle, it is because a stronger muscle is a bigger muscle. And I actually have experience in this because I have been lifting weights since 2016, and it was only when I started to gain strength on the main compound movements that I got bigger, and the only way that I could progress was by eating more than what I normally needed in order to get bigger (more muscular) and get stronger.

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Title	Barbell and dumbbell complexes for boosting metabolic conditioning and fat loss
Author	RealJoeDee
Upvotes	22
Comments	24
Date	July 7, 2020 10:49 PM UTC (6 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/hn50sg/barbell_and_dumbbell_complexes_for_boosting/
Archive Link	https://theredarchive.com/r/TheRedPill/barbell-and-dumbbell-complexes-for-boosting.705212 https://theredarchive.com/post/705212

Barbell Complexes

Dumbbell Complexes

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