Barbell Complexes/Cardio Alternatives

[22s]

Anyone given these a crack as an alternative to 'normal' cardio?

I really can't bring myself to run - which is pathetic, but I really hate it. Before anyone says, yes I am making excuses, yes I know running is the 'best' cardio, but I just don't want to do it. I don't like swimming, cycling is okay but living in London makes it difficult to get a decent ride going as you have to stop every 2 mins for traffic light.

I did a complex yesterday, and it was okay, but it didn't really feel that "cardio-like". I did the Cosgrove Complex (except, unlike the video, I had my elbows up properly during the cleans and the front squats!): http://www.t-nation.com/free_online_article/sports...

Any feedback on what they are like over time, or ideas for other cardio alternatives?

[Halb]

I think they are the hardest thing. They can make you better at high intensity-endurance (if you're a fighter) and scrubbing out the lactic acid.

My favourite of recent years away from the KB was the bear. After my 10k and my training changes I wanna re-add it.
https://www.youtube.com/watch?v=0WOP9J7QPwI&no...
I followed the 5 reps for 8 sets way.
"5 sets with 30sec rest in between. Build up to 8 sets of 5."
http://stronglifts.com/cardio-fat-loss-hiit-vs-lon...
That really gets your lungs working.

[BenM77]

I got into barbell complexes a few years ago after seeing Randy Couture doing them on YouTube. They are very good when using the right weight and timed rests.

Here is the link to the YouTube vid.

http://m.youtube.com/watch?v=SRpPHlDUC0Y



I use a kettlebell for complexes now but here is my favourite barbell complex.

Bent over row
Hang clean
Military press
Back squat
Good morning
Thrusters
RDL


Be careful. Met con circuits can get addictive

[22s]

Thanks guys. I really like the look of the Bear, will be giving that a go next week. Looks brutal

Will also look into KB complexes, but I shiver at the thought of a kettlebell after trying (and failing) the 10,000 swings workout.

[V8mate]

Really like the look of this approach.

I tend to do 30-40 minutes of cardio, followed by 30 mins of weights, three times a week (plus once a week of a whole hour of weights with a PT)

I wish I had time for more weight training, and cardio is soooo boring, this could make the week's training much more interesting.

[V8mate]

Gave it a go this morning. I was planning on using the 25kg 'pre-formed' barbell, but couldn't find it, so had to make up a 30kg conventional bar. That extra 5kg was certainly my undoing, and a good lesson in ensuring you choose a weight which suits the element you find most difficult.

My chosen set was eight reps of each of the following:

Bent over row
Upright row
Military press
Good morning
Lunges - bar across shoulders - 8 each leg
Squats
Romanian Deadlift

... and the grand plan was to repeat the set seven times.

30kg was just too much for the military press element when combined with all the other stuff, so I failed in the third set.

I'm at a different gym tomorrow, so I'll try again with 25kg.

[22s]

I think most of the complex routines recommend doing push press (where you 'pump' with your legs) rather than military press, otherwise (as you found out) you get too tired. I started with 40kg total on my first try of the Cosgrove complex, found military press too hard so dropped down to 30 - then found out after that a push press uses the legs!

[V8mate]

Thanks for the tip

[Digger]

This book might be of interest.

I received my copy recently, be aware it took a good few weeks to arrive though!

http://www.amazon.com/Cardio-Strength-Training-Mus...



ETA - now seemingly available from Amazon UK which it wasn't when I ordered it.

http://www.amazon.co.uk/%2522Mens-Health%2522-Card...

Edited by Digger on Monday 12th May 12:25

[V8mate]

V8mate said:

Gave it a go this morning. I was planning on using the 25kg 'pre-formed' barbell, but couldn't find it, so had to make up a 30kg conventional bar. That extra 5kg was certainly my undoing, and a good lesson in ensuring you choose a weight which suits the element you find most difficult.

My chosen set was eight reps of each of the following:

Bent over row
Upright row
Military press
Good morning
Lunges - bar across shoulders - 8 each leg
Squats
Romanian Deadlift

... and the grand plan was to repeat the set seven times.

30kg was just too much for the military press element when combined with all the other stuff, so I failed in the third set.

I'm at a different gym tomorrow, so I'll try again with 25kg.

Round 2 at lunchtime today.

Instead of half an hour on cross-trainer/bike, I did the 'ten tonnes in 30 minutes'

The routine above, seven times, with a 25kg bar.

The tough bit is still the eight upright rows into the eight presses, though the little 'bounce' did help. On two occasions I failed to do the full eight presses, so added the missing 'count' to the squats.

So, no world records set, but a good baseline.

I did find that the weights work I did following this exercise had a much higher aerobic impact, but it didn't seem to have any noticeable negative impact on muscle capability... which is good

[BenM77]

Nice going v8mate


You could drop the upright row to make the press easier. I did when I wanted to add weight to complexes.

Also, in Randy Couture's version he adds a thruster to the squat from behind the neck. Good if you have the range of motion to press from that angle

Edited by BenM77 on Monday 12th May 19:39

[V8mate]

Ha! That Thruster aint happening! By the end of the squats I'm struggling to get the bar back over my head to do the deadlifts

[22s]

Digger said:

This book might be of interest.

I received my copy recently, be aware it took a good few weeks to arrive though!

http://www.amazon.com/Cardio-Strength-Training-Mus...



ETA - now seemingly available from Amazon UK which it wasn't when I ordered it.

http://www.amazon.co.uk/%2522Mens-Health%2522-Card...

Edited by Digger on Monday 12th May 12:25

I actually have that book already! I bought it back in 2012 when I was doing no cardio at all and promptly stopped using it because I was too lazy and fat! However will dig it back out and have a look soon, cheers for the reminder!

V8mate said:

Round 2 at lunchtime today.

Instead of half an hour on cross-trainer/bike, I did the 'ten tonnes in 30 minutes'

The routine above, seven times, with a 25kg bar.

The tough bit is still the eight upright rows into the eight presses, though the little 'bounce' did help. On two occasions I failed to do the full eight presses, so added the missing 'count' to the squats.

So, no world records set, but a good baseline.

I did find that the weights work I did following this exercise had a much higher aerobic impact, but it didn't seem to have any noticeable negative impact on muscle capability... which is good

Nice one! I guess if you're doing 25kg you're using one of those fixed baby barbells. I had a play around this evening with the Bear (did one set with fixed BB and one with Olympic) and it's much more comfortable doing it with the O bar because the bearings spin and it feels way more balanced... Give it a try.

Also, the Bear is fking hard, I was doing it after a 5/3/1 Deadlift session, but I was doing 30kg total for
Sets of 7 reps and I was dead after the first one!

[Halb]

Love the bear.

[Digger]

Bear? Aah ok, just seen the YT link above.

Edited by Digger on Monday 12th May 23:22

[V8mate]

22s said:

V8mate said:

Round 2 at lunchtime today.

Instead of half an hour on cross-trainer/bike, I did the 'ten tonnes in 30 minutes'

The routine above, seven times, with a 25kg bar.

The tough bit is still the eight upright rows into the eight presses, though the little 'bounce' did help. On two occasions I failed to do the full eight presses, so added the missing 'count' to the squats.

So, no world records set, but a good baseline.

I did find that the weights work I did following this exercise had a much higher aerobic impact, but it didn't seem to have any noticeable negative impact on muscle capability... which is good

Nice one! I guess if you're doing 25kg you're using one of those fixed baby barbells. I had a play around this evening with the Bear (did one set with fixed BB and one with Olympic) and it's much more comfortable doing it with the O bar because the bearings spin and it feels way more balanced... Give it a try.

Also, the Bear is fking hard, I was doing it after a 5/3/1 Deadlift session, but I was doing 30kg total for
Sets of 7 reps and I was dead after the first one!

Yeah, baby bar. When I tried the routine on Sunday I used an O bar with 10kg on each end; just a faff tring to make up a total of 25kg on one

My knees are really aching today; I gues my routine placed a lot of either direct or secondary impact there!

[V8mate]

... really tough on the old knees :-\

[BenM77]

Nice little 500 rep complex based on the big 5. I did this with my 25kg ex curl bar after a full body workout and it was good.


6 rounds at reps 25,21,18,15,12,9

Shoulder press
Rows
Push ups (hands off)
Squat
RDL


You can lower the intensity by making it 10x10. Or go harder with 4x25

[Ken Sington]

Presumably you can adapt this any way you want? I have a dicky shoulder so really struggle with pressing any significant weight. I have changed the complex I have been trying this week by putting the bar down after 5 exercises, grabbing a couple of light dumbbells and then using those for the shoulder press as a final exercise as part of the complex before a rest.

[FredClogs]

article said:

Quick review: A complex is where you pick up a barbell, perform several reps of an exercise with it, then move right into another exercise, then another, and another, and maybe one or two more. Then you see black spots, get all ripped 'n st, and bang swimsuit models.

Irony is only funny when you're actually being ironic, this is ironic irony and that's not funny, it's frightening.

Anyway OP, kettle bell swings, punching a heavy bag for 10 minutes, skipping, burpees etc... will do you just fine.