Barbell complexes, which feature a series of movements that can range from Olympic lifts and their variants to compound and isolation exercises performed in a continuous fashion, serve as a great warmup and are a fat-burning tool. The problem is: how can one incorporate them in their training program and how often should they done?
Frequency
Novice trainees who have not yet mastered each individual movement found in a complex should not be performing them. Intermediate and advanced trainees can perform barbell complexes frequently, perhaps as often as every session as means to prepare for a strength training workout, or at the conclusion of one as a conditioning circuit.
Complexes as a Warmup
Complexes used as a warmup should consist of the exercises to be performed with greater loads later in the workout. For instance, if a lifter is performing power cleans, front squats and high pulls in his first workout of the week, the complex should comprise those lifts at much lower loads. If the second workout of the week consists of snatches, back squats and military presses, the complex again should comprise those movements.
Complexes as Conditioning
A barbell can combat the boredom associated with cardiovascular exercise while improving muscular endurance. Complexes will challenge multiple muscle groups from head to toe, inducing a great metabolic demand. If done with lower loads, complexes can be performed in lieu of machine-based cardio in multiple sets interspersed with appropriate rest periods. According to Joe Hashey, CSCS, of Synergy Athletics, barbell complexes are a way combine strength and conditioning into one workout.
Programming Considerations
If you've mastered every lift to be used in your complexes individually and are performing them with lighter loads -- for example, a weight that you can curl strictly eight to 12 for repetitions or 25 percent of a lift's one-rep-max), you can perform them as frequently as every workout. Vary the movements in your complexes, which will potentially stave off injury and keep things fresh. You'll end up looking forward to your warmups and may melt away the stubborn flab attached to your midsection.
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