If you’re looking for a way to mix things up in the gym, challenge yourself, boost your fitness, increase your strength and enhance your performance, then barbell complexes might be the training protocol you’ve been looking for.
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The complex explained
The barbell complex consists of several barbell exercises performed back to back without resting, where each exercise flows naturally into the next.
This makes it an ideal training modality to build muscle, burn fat, get fit or boost your metabolism, or any combination of the four.
Also commonly termed combination lifts, barbell complexes have gained popularity globally driven primarily by the boom in strength and conditioning gyms and, more recently, the meteoric rise in popularity of high-intensity interval weight training (HIWT).
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Why barbell complexes work
Barbell complexes combine various compound movements to deliver a complex exercise routine that targets a number of different muscle groups in a short period of time.
The combination of movements and the fluid nature of the complex means that is also a great way to improve neuromuscular coordination.
The duration of many of these complexes also targets multiple energy systems, some of which may not get a workout during normal weight training routines.
This delivers a weight-based cardio routine that also helps to boost your metabolism. This form of training also increases the workload, volume and intensity of a gym programme, making it more dynamic and efficient.
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How to incorporate complexes
You can use complexes either as a finisher at the end of your regular strength training workout or as a fast-paced, separate conditioning workout.
Bodybuilders, athletes and gym-goers will all use them differently so experiment to see what works best for you.
The number of exercises you can use are not limited to bars and compound movements either, but they offer the greatest return for your time in the gym. There is also hundreds of combinations you can create based on your exercise knowledge, level of creativity and the equipment you have available.
Author: Pedro van Gaalen
When he’s not writing about sport or health and fitness, Pedro is probably out training for his next marathon or ultra-marathon. He’s worked as a fitness professional and as a marketing and comms expert. He now combines his passions in his role as managing editor at Fitness magazine.
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