Bigger Stronger Leaner

Tip: Do These Metabolic Complexes

This training method gets you strong, builds muscle, and even burns some fat. Warning: It's also nasty

by Christian Thibaudeau | August 6, 2016January 10, 2023

Tags Metcon, Tips, Training

Strength/Size Metabolic Complexes

This lifting method combines three exercises done as a complex – exercises performed one after the other with a brief rest period. All three exercises target the same muscle group.

Exercise 1: This is used to build strength, so you'd do a big basic lift for 3-6 reps per set.
Exercise 2: A hypertrophy (size-focused) movement for the same muscle group done for 8-12 reps.
Exercise 3: A metabolic exercise hitting the same muscle group done with sets lasting up to 60 seconds.

Here are some examples:

Lower Body Example 1

	Exercise	Reps	Rest
A1	Back Squat	4-6	30-45 sec.
A2	Leg Press	10-12	30-45 sec.
A3	Sled Pushing	40m.	3 min.

Lower Body Example 2

	Exercise	Reps	Rest
A1	Sumo Deadlift	4-6	30-45 sec.
A2	Leg Curl	10-12	30-45 sec.
A3	Kettlebell Swing	30	3 min.

Upper Body Example 1

	Exercise	Reps	Rest
A1	Bench Press	4-6	30-45 sec.
A2	Incline Dumbbell Press	10-12	30-45 sec.
A3	Battle Ropes	45 sec.	3 min.

Upper Body Example 2

	Exercise	Reps	Rest
A1	Bentover Barbell Row	4-6	30-45 sec.
A2	Cable Seated Row	10-12	30-45 sec.
A3	Rowing Ergometer	200m.	3 min.