Without even knowing it, Coach Istvan "Steve" Javorek has been one of the biggest influences on my training over the past several years. I use complexes in my training to enhance athleticism, speed up metabolism, burn fat and essentially crush myself. I never knew who created or invented this style of training, but Istvan Javorek claims he is the Miggidy Mack Daddy. Check his stee-lo below, playas.
Barbell complexes, I love em, you love em, we all love em!!! If I had a favorite ice cream flavor, it would be "Barbell Complexes and Sweaty Man Cream." Wait, no, that's kinda gross, cream isn't paleo. Screw it, we would just call it "Barbell Scream" for short, it would catch on, I know it.
Anyway, here is a fun little video of some complexes we did on Christmas Eve. I love the barbell, I really do. But I also like to sleep around with other bells as well. I got this little crew of kettlebells that come out and dance once in a while, man are they sweet. Their bottoms are so round and perfect, I love putting my hands all over em. I also know this group of idiots, dumbbells really, they like to come out and get freaky in pairs a lot, sometimes they even bring their knucklehead friends, the damn sandbags. They can be real dicks sometimes. We didn't get a chance to see em this time, but soon enough, they will make an appearance.
Train hard, and please post some of your favorite complexes and equipment pairs you like to combine for a great session.
Fat loss Q&A: A nutrition and training plan for the determined, not for the weak and uninspired, sorry I have no time for you
I frequently receive questions regarding fitness, strength and conditioning, which is a very good thing. I am happy to help when possible, and on occasion I will answer questions on the blog, sometimes privately, but always discreetly. Here is what someone has issues with and my response...
6'5" 285 36 yrs old. Need to lose weight. Been doing heavy compound movements and not too much in the way of conditioning. 255 is the goal. Health reasons and what not. Want to make weight loss the priority But I hate to sacrifice strength gains. Advice on the most efficient way to get there (255). I eat like crap and I'm now making more conscious food choices. Should I do complexes? Continue heavy with running 30 min a day? I want to continue heavy but don't know if that will be counterproductive to the weight I want to lose. I do know that once I get to 255 I will lift heavy again. Advice please.
I would take a 30 day period and prioritize fat loss exclusively. You will not lose much if any strength, if you do, it must not have been very hard earned. Real man strength sticks around for more than a few weeks, brother. I would consider doing one heavy day of deadlifts and presses, another heavy day of squats and pull ups or rows. Those days could have assistance work done as a circuit, or a few supersets. Throw in a quick finisher on those days and you'll be good. On three or even four other days, you could do kettlebell circuits with body weight training. Use a moderate weight and flow from exercise to exercise for a good half hour or so. Full body movements will get the calories burning and the fat stripped off your body. Especially at your advanced body weight, just moving around is like weightlifting. I would advise against too much running, it is boring as hell and if you're not running with great mechanics you will be putting an unnecessary amount of stress on those joints. If you want to run, i recommend you find a hill, or pull a sled, it will help tremendously. Run up the hill with some intensity, then walk down. Repeat several times, it will shrink you in no time. If no hill, find stairs or drag a sled or prowler, or push the car around. you will need a partner, but hopefully you have at least one person that supports you and will gladly steer the wheel. I would consider going for a walk first thing in the morning or some other form of light exercise before breakfast. The bigger issue is the crappy diet. Tighten up, dude. Don't eat crap and complain about being fat. It's great that you are making more conscious choices, but you could be consciously eating crap. I would consider carb cycling, with 1 or 2 days a week of intermittent fasting. This is a touchy subject and others will disagree. Some will say never skip a meal, eat 6 times a day. Well, I'm saying it isn't the end of the world if you skip a few meals. And if you can get to the point of skipping a whole day of food, you will be quite impressed with your freedom and fortitude that ensues. I would coincide 2 high carb days with your 2 heavy days, follow those with a moderate carb day, follow that with a no carb day or possibly a total fast day. If you won't fast, at least eat no carbs except greens. All days will have the same amount of protein and fat, but you will manipulate the carbs. You can get more information about carbohydrate cycling online. You can also find lots of info about intermittent fasting as well.
Monday: High carb day
200-250 grams protein, including
80-90 grams fat, including about 25-30 grams of fish oil a day, I know its a lot, but try it out, also olive and coconut oil, nuts and seeds, and avocado
400-500 grams carbs from:
Jump rope 5 minutes
1a. deadlift 5x5
1b. press 5x5
2a. Step ups 3x16
2b. push ups 3 x submax (put yourself at an angle that allows for at least 15 reps)
3a. Kettlebell swings 5x15
3b. Jumping jacks, high knees or burpees 5 x15
4. Sled drag x5 minutes
Moderate to low carb day
same protein, same fat, just cut the carbs in half
Complexes, any tool, lots of movement
muscle snatch x6
good morning x6
reverse lunge x6/6
push press x6
bent over row x6
No carb or fast
walk, swim, ride a bike, hike, light to moderate exercise
first thing in morning hit a 10-15 minute high intensity circuit
-mountain climbers, shadow boxing, push ups, recline rows, lunges, swings...
High carb day
1a. Squats 5x5
1b. Chest supported barbell rows 5x8-10
2a. RDL 3x10
2b. Recline rows 3 x submax
3a. Lying leg raises 3x15
3b. Back raises 3x15
4. Sled drag x 5-10 minutes
low to moderate carbs
Light weight circuits, use kettlebells, sandbags, dumbbells, etc. and perform a nice romantic flow of exercises, trying to move nonstop for 30 minutes. Don't count if you don't want to, unless you're a slacker, just move, man. Get romantic with those bells and make love to those sweet little puppies.
try a bunch of each, then move to next one...
kettlebell or dumbbell get ups
toe touches or sit outs
body weight squats
do 5-10 reps of each exercise and repeat for 30-45 minutes
Low carb or fast
grab 2 light dumbbells, about 25 -35 lbs, attach a tire sled to you, drag the sled and carry the bells in your hands for a mile
Moderate carb day
I probably forgot some things, but that's a decent plan to burn some fat, retain strength and feel a hell of a lot better in a month or so. Of course this is way more than what a lot of people could handle, but it would be very easy to scale this up or down to accommodate anyone. Yes, anyone.
The following is how i perform recline rows at the house with "no equipment"...
1.) KB clean and push press 4x6
2a.) Bench Press 6x4
2b.) Band pull aparts 6x15
3a.) Ring pushups 3 x max
-if getting at least 15, add weight with chains, vest, bands, or strap
3b.) Recline rows 3 x max
-if getting at least 15, elevate feet, add weight
-if getting less than 10 on either exercise, add a set or two (or three)
Rest 5 minutes, then with a pair of DB's or KB's, or a BB, that totals 1/2 bodyweight, perform 8 rounds with 30 seconds rest after each round
8 Hang Power Cleans
8 Front Squat + Push Press (Thrusters)
Double Kettlebell complex for conditioning today, plus some prowler suicides to cap things off. In the video I give a bonus exercise to build some serious core strength, try it.
Double Kettlebell Complex for time
20-15-10 rep sets of each exercise with no rest
Finish 20 reps of each exercise then move to next, then 15 reps of each, finally 10 reps of each. Post time and weight to comments.
We then did 3 prowler suicides to finish us off, get some.
After some heavy work last training session, we are breaking down another complex with added conditioning. We are trying to better our performance from last weeks complex, and our times on the run/row, which is flat out miserable. Some chose to use the same tool as last week, such as a barbell, while others chose to change implements and got destroyed by kettlebells. The choice is yours, have fun. You could also change exercises, but we kept the same movements for one more week.
Complex, 3 rounds, 2-3 minute rest between rounds
-push press x 20
-squat x 20
-bent over row x 20
-rdl x 20
-push up x 20
-run 300 meters
-row 400 meters
-rest 2 minutes