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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