3 Barbell Complexes for Fun and Profit:
The most popular barbell complexes are the three barbell complexes for fun and profit. These complexes are very simple yet effective. They have been used by many bodybuilders to gain muscle mass without too much effort or time.
These complexes consist of three exercises performed in order. Each exercise is done with a slightly different weight, but they all involve lifting weights from the floor up. You will need to do them twice per week to get maximum results.
You can perform these complexes anytime during your workout. However, you may not use any kind of equipment other than dumbbells and a barbell. If you want to increase the difficulty level then try doing them with chains instead of dumbbells.
Here are some tips on performing these complexes:
1) Choose a weight that allows you to complete each exercise with good form at least once before moving onto the next one.
2) Rest for one minute before starting the next complex.
3) If you fail to do a single rep of an exercise, then you picked too much weight.
If you are able to complete more than three reps, then you picked too little weight.
4) You do not need to do these three complexes in a row.
Feel free to break them up throughout the week so long as you get all three done within that week.
The 3 Barbell Complexes
The first complex works your back muscles.
1) Deadlift: Stand with your feet shoulder-width apart and your knees slightly bent.
Grab the bar just outside of your legs and slowly stand up, keeping the bar against your legs the entire time. Once you reach a standing position, pull your shoulders back and straighten your back to complete the movement.
2) Bent-over Barbell Row: While keeping your back straight, bend over so that your chest is nearly touching your thighs.
Grasp the bar with your hands slightly wider than shoulder-width and lift it off of the supports. Keeping your knees slightly bent, lift the bar so that it is in line with your chest. Pull the weight back using just your back muscles.
3) Dumbbell Shrug: Stand up and lift the weights up to your sides until they touch your shoulders.
Keeping your head forward and your back arched, lift your shoulders as high as you can. Hold this position for a second and then slowly lower the weights back to the start position.
The second complex works your chest, shoulders and arms.
1) Barbell Bench Press: Lie down on a bench and grab the bar just outside of your shoulders. Lift the bar off of the supports and lower it until it almost touches your chest. Press it back up until your arms are straight. Press it up until your arms are straight.
The third complex works your legs.
1) Barbell Squat: Stand with your feet just outside of shoulder-width and grab the bar just outside of your shoulders.
Slowly go down as if you were sitting in a chair, go down until your thighs are just past parallel to the floor. Push back up until your legs are completely straight.
2) Lying Leg Curl: Lie down on the bench and grab the bar with your hands just outside of your knees.
Keeping your upper legs in place, use just your legs to pull the weight up until your feet touch the bench. Slowly lower the weight back down.
3) Standing Calf Raise: Stand on top of a platform and grab the barbell with your hands slightly wider than shoulder width.
Lift your heels up so that you are standing on just your toes. Slowly lower yourself back down.
Tip: You can change the difficulty of this routine by either grabbing heavier weight or by doing less reps. The more sets and reps you do of an exercise, the more it will fatigue you, which will make the next exercise that much easier because of your fatigue. This is called cross-over synergy.
Which one is better? Why not try both and see which one you like better?
Keep in mind that the muscle building process takes time, so don’t get discouraged if you don’t see immediate results.
Wash, rinse and repeat.
Tip: When you’re in the gym, keep your eyes on what you came there to do in the first place: WORKOUT! Some people have no shame in using any excuse to start a conversation with you. Common dialogue includes, but is not limited to: The weather, the time, the cute girl/guy on the treadmill, and does this machine work your glutes. Endure it and remain focused on getting your workout done as fast as possible. If you need to talk, talk to your workout partner.
“Ask not what your country can do for you; ask what you can do for your country.”
John F. Kennedy
I woke up this morning with a surprise message from the Republic, it wanted to know if we were interested in a meeting to “discuss how to better both of our nations.” It also said that it would be sending an ambassador to the border in a week.
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