T Nation 25th Anniversary Giveaway - Enter Now
Categories: Bigger Stronger Leaner

Tip: Do These Metabolic Complexes

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.

Related Post

Recent Posts

  • Stuff We Make

Mag-10

2 years ago
  • Bigger Stronger Leaner

Question of Strength 65

Ask Me Anything I receive great questions in my T Nation Community Coaching Lab. If…

2 years ago
  • Bigger Stronger Leaner

Question of Strength 64

Ask Me Anything I get a lot of great questions in my T Nation Community…

2 years ago
  • Eating

Top 10 Nutrition Myths That Just Won't Die

2 years ago
  • Bigger Stronger Leaner

Your Warm-Up Is Killing Your Workout... and Gains

An Exaggerated Warm-Up Isn't Helpful I don't know when the lengthy warm-up became a thing,…

2 years ago
  • Bigger Stronger Leaner

Assess Your Metabolic State, Dominate Your Workout

Training and Your Metabolic State When I think "workout," I think of speeds. Your metabolic…

2 years ago