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. |