Barbell Complex | Advanced Training Workout

http://www.builtlean.com - The Barbell Complex is an advanced training method to help you increase your muscular and aerobic endurance with a very short workout. Beware the exercises demonstrated in this video are for advanced trainees only! For more information, check out the full article here: http://www.builtlean.com/2012/03/20/barbell-complex/ Transcripts: MARK:Hey guys! I hope you are doing well, I'm Mark Perry the creator of BuiltLean.com if you are watching for the first time, and today I'm gonna be showing you a barbell complex. And so, what is a complex? Well it means that you're choosing one weight, lets just say it's a barbell and you're doing two or more exercises back to back with no rest. It's really intense, it's really advanced, specially this particular complex I'm showing you so just be very very careful if you've never done it before. Another quick thing about complexes, you're gonna get a tremendous muscle burn and cardiovascular burn, you gonna burn a ton of calories, in very little time, but again, it's very advanced. A couple other videos I'm gonna be putting up are gonna be a dumbbell complex and a kettlebell complex which are a little less advanced. Alright, so let's get into this barbell complex. So the first exercise's the hang clean, and what I'm trying to do here is, I'm trying to protect my wrists, so this isn't a really standard hang clean, if you try it, I'm trying to lift up really high, keeping my back straight, and bring it all the way up to the top of my chest, to protect my wrist. So after six of these, I'm gonna go straight to push presses. So that's the first one and I ended up splitting my legs which I think puts a little less pressure in my lower back. And as you can see, I'm really keeping my legs bent and actually pushing it back a little bit so it's almost like a push press exercise. And this is the hardest part of the barbell complex. Next is a bent over row, I'm really trying to keep my lower back straight here head up and just following a kinda smooth pattern doing that for six reps. And then with no rest, I'm going straight to stiff legged dead lifts. Where I'm keeping my head up,I'm really focusing on the posterior chain as it's called, just kinda the back and the hamstrings, and then right after that, I'm done. So it's 4 exercises, back to back with no little to rest. Alright, as you can see it's not easy, you're lifting pretty heavy weight, and you are doing it with absolutely no rest, so you are gonna get serious cardiovascular benefits, and it's still intense for your muscles with that said, there are a couple of questions I always get. Number one: How do you chose the right weight? Well, the first thing to do is to find the exercise that you are the weakest in so in this example is shoulder press, and you chose the right weight for that exercise. Secondly is making the complex flow well. So you wanna choose exercises that go from one to the other very easily so you don't have to switch hand grip positions, and you don't have to switch body positions. So that's really it, thank you very much for watching as always I'm gonna have more information on BuiltLean.com, I've got a full article on barbell complexes so I'll see you soon!