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. |
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No hype, no exaggeration. How to build muscle as fast as humanly possible. Get the plan here.
If you thought the bench press was just for strength gains, think again.
Using the wider, neutral grip provided by the trap bar allows for a better contraction. Add bands and hold the top position for 2 seconds.