0 workouts. don't give up. They are both extremely effective at getting you into the best shape of your life while melting fat like butter in a microwave. That's normal. not weak and scrawny. Welcome Hey Champ! Super pumped you picked up the Fat Loss Accelerator to help you speed up your fat loss. these workouts can be plugged into any future training programs. so I'm confident this investment will pay off over and over again for you. Enjoy! . Stick to the progression models provided with all the programs and I believe you'll find these to be some of the most rewarding workouts within your week. Barbell Complexes and Strength Circuits will not only harden up your body but they will toughen up your mind and force you to dig deep and find a new gear. At the end of your transformation I want you to look strong. There will be times during the workout where your lungs are sucking for air and you notice your heart skip across the floor. athletic and muscular. whether you are ready to start losing fat right now or plan to use this protocol down the road when you finish muscling up and desire to strip the excess fat. They will be extremely challenging and require you to bring your game face to each workout. My entire fat loss approach is based around burning the fat off the body instead of starving the fat off the body (aka extreme diets and heavy cardio). While you invested in this resource to accompany your NoNonsense Muscle Building 2. I have provided five workouts for you below which will give you almost an entire year's worth of workouts. Keep pushing beyond your comfort zone and you'll forge a new belief and confidence in yourself. so both these methods work perfectly into my programming. The two new methods I want to introduce you to are Barbell Complexes and Strength Circuits. I will warn you — they are not easy. Get ready to be tested and when you feel like quitting early. Most barbell complexes are over and done within ten to twentyfive minutes. First let me give you a brief rundown on how your lactic energy system functions and how complexes affect that process. it combines the principles and results of high intensity interval training and supersets. you rest for as little time possible but expect to take thirty to ninety and then start all over again. like your max sprint. Why Barbell Complexes Are So Effective? Barbell complexes are about two things. In other words. but they only store enough for a few seconds of truly maximal work. resting. burn fat. increase endurance. Our muscle cells store energy in the form of ATP. There are several variations on barbell complexes. stimulate the CNS and increase muscle fiber recruitment. or putting down the barbell. All of the exercises are done with a weighted barbell. But first I want to explain why barbell complexes are one of the best techniques you can use to turbocharge your metabolism. and I’ll share some of those with you in a few minutes. without stopping. but they’ll be some of the hardest minutes you’ve ever lived through. usually with five to seven exercises in each circuit. Both are anaerobic.Vince Barbell Complexes FatLoss Accelerator #1 What Are Barbell Complexes? Complexes are a series of circuits. But your cells also store creatine . There are two parts to your lactic energy system: the alactic anaerobic energy system and the lactate system. At the end of the circuit. Instead of doing three sets of each exercise as you would in a normal routine. In a way. really: taxing your lactic energy system and increasing your EPOC (excess postworkout oxygen consumption). you do one set of each exercise. they kick in when the work you’re doing is too intense to be fueled aerobically. as long as they are barbell moves and as long as one move can flow seamlessly into the next without pause. Also. you end up with a workout that has an extremely high mechanical workload (stimulating more muscle fiber recruitment) and very high metabolic stress (for fat burning). . but you can increase it naturally and safely by doing barbell complexes. How Barbell Complexes Are Done Like I said. Through the process of glycolysis. either aerobically or through the lactate system. the pyruvate will have to be converted into lactic acid. Together. this workout is very flexible. though. which can work very quickly to replenish that cell’s store of ATP. which then becomes lactate. Once you’ve used that up. That lactate can then be used to create much more ATP and faster than is possible through glycolysis. The problem with lactic buildup. You can do it with any exercises you choose. This twocompound process is what makes up your alactic anaerobic energy system. If your muscles have enough oxygen available. The normal rest periods are absent in barbell complexes and you never put the barbell down or pause between exercises. One flows right into the next until you’ve done a complete circuit. If you don’t have enough oxygen available. This stimulates the pituitary gland to secrete somatropin (human growth hormone) naturally. ATP and creatine phosphate can power you through about ten seconds of contraction. A lot of bodybuilders illegally inject somatropin to get shredded for contests. you have to replenish the store. when lactic acid levels are elevated. they can break the pyruvate down aerobically and use it to make some ATP. If you can do that. it’s up to the lactate system. but not enough that you can work aerobically for more than a few seconds once you start the next circuit. hydrogen ions in your blood are also elevated.phosphate. is that it’s followed very quickly by muscle fatigue. If you’re still working at max effort. as you probably already know. your muscle cells store carbs in the form of pyruvate. The short rest between circuits gives your body a chance to replenish just enough oxygen before you move right on to the next circuit. Your workout has to be quick enough to tap into that lactate system and utilize it before your muscles just quit. including the barbell. Back Barbell Squats – 10 reps each A3. “How many rounds is good?” I have shared my own workout results with the programs below for a few reasons: 1) I would never prescribe something to you that I haven’t done myself 2) Reassure you I know what you’re feeling when you get into the hurt box 3) Provide some context for progress The Barbell Complex Workouts: Barbell Complex #1: A1. I’m not kidding. with constant movement (and perfect form) until the proper rest period between circuits. I’ve seen guys close to tears after doing this workout with half that weight. there are several different methods for doing barbell complexes. I’ll mention here that barbell complexes are done with one load throughout. as long as the workout is done correctly. . This one is excellent if you want to build up your shoulders. Even truly phenomenal lifters will do barbell complexes with a 95 lb max weight. Hang Power Clean – 10 reps A2. Other guys prefer to reduce the number of reps with each circuit until by the last circuit they’re only doing one or two reps of each move. And those guys will be dying by the end of the workout. Either method (and several others) will achieve the same purpose. Vinny’s Notes: I can do 5 rounds with 95lbs in 10 minutes but I just started doing this complex myself so I expect to get better at this and build up to 135lbs. Push Press – 10 reps Goal: As many rounds as possible in 10 minutes. This means you need to use (at most) your normal max load for the most demanding move. You can’t change plates out between exercises.However. The most popular question I get from my serious students is. Some guys do 68 reps each of six different exercises per circuit and repeat that circuit 46 times. so you’re working with the same weight for several different exercises. (Light) Barbell Complex #3: Light Barbell Complexes: A1. It took me around 12 weeks and one of the tougher complexes. RDL Jumps A2. Snatch Grip RDL – 15 reps A5.(Heavy) Barbell Complex #2: A1. Barbell Back Squat – 9 reps A6. By the way. the toughest challenge was the front squats so if this one is gassing you out. Barbell Front Squat – 6 reps A3. Push Press A4. Snatch Grip Barbell Shoulder Press – 15 reps A5. Barbell Complex #4: A1. Snatch Grip Barbell Row to Waist – 15 reps A6. enjoy the burn. Alternating Barbell Lunge – 15 reps each leg A4. Barbell Row – 7 reps A4. Standing Barbell Good Morning – 15 reps A3. Muscle Snatch – 15 reps A2. Barbell Deadlift – 8 reps A5. For me. Vinny’s Notes: This one feels like a marathon and requires some technical expertise with the technique so make sure you feel confident with all the movements. You will not want to do this more than once per week. 12 rounds on this is absolutely bad ass. Bent Barbell Rows A3. Snatch Grip Deadlift – 15 reps Goal: As many rounds as possible in 20 minutes. Vinny’s Notes: I built up to 10 rounds of this in 25 minutes with 135lbs but I started at 115lbs. males should start with 55lbs and work up from there and crank out as many rounds as possible in 20 minutes. Barbell Ankle Hop – 10 reps Goal: As many rounds as possible in 25 minutes. Barbell Push Press – 5 reps A2. Back Squat . Week 8: 12 sets of 8 @ 155lbs 2min Rest at the end of each complex. Week 5: 10 sets of 10 @ 135lbs 2min Rest at the end of each complex. at the Do not exceed the time limits given for the workouts above. ● Always aim to perform as many rounds as possible 11Week Progression Model for Barbell Complex #4: Week 1: 5 sets of 6 @ 135lbs 3min Rest at the end of each complex. Week 2: 7 sets of 7 @ 135lbs 2min Rest at the end of each complex. 8Week Progression Model for Barbell Complexes 13: ● Start with 45lbs if you’re a female and 5575lbs if you’re a male ● Aim to add 510lbs to the bar each week ● Do this at the end of any of your weight training workouts starting 1x per week ● If you cannot complete the 20 or 25 minute workouts above. sets. Week 9: 8 sets of 8 @ 165lbs 2min Rest at the end of each complex. Week 10: 9 sets of 8 @ 165lbs 2min Rest at the end of each complex. weight and rest. The progress model below is the weights I used so adjust accordingly. They are given as limits so that you’re forced to add more load to increase the overall work output. Back Squat – 10 reps A5. Hang Snatch – 10 reps A2. Follow the 11week progression model for the correct reps. Barbell Complex #5: A1. Week 3: 8 sets of 8 @ 135lbs 2min Rest at the end of each complex. Week 4: 8 sets of 10 @ 135lbs 2min Rest at the end of each complex. Bent Row – 10 reps .Vinny’s Notes: This one is a beast and pretty advanced. Week 6: 12 sets of 6 @ 155lbs 2min Rest at the end of each complex. Snatch Grip Overhead Alternating Lunge – 10 reps each A3. Week 11: 10 sets of 8 @ 165lbs 2min Rest at the end of each complex. Week 7: 12 sets of 7 @ 155lbs 2min Rest at the end of each complex. add 5 minutes every 2 weeks until you can. Good Morning – 10 reps A4. Front Squat – 10 reps A7. Push Press – 10 reps A6. BB Complex #1 is also a Dumbbell Version of Barbell Complexes. Experiment with the weight you should use.youtube. Feel free to mix up your routine and try any of these. Aim to do 36 rounds with 2 minutes between rounds. Barbell RollOut from Feet – 10 reps Vinny’s Notes: This is a new one I’m just starting to experiment with so we’ll be working on this one together. so if you only have access to Dumbbells be sure to give that one a watch: Complex #1 https://www. Barbell Complex Demo Videos: If you’d like to see Barbell Complexes in action.com/watch?v=2A8jEmyIx60 Complex #3 https://www. ladies!).A8. Contralateral Split Squat (if Left leg is the front leg. Overhead Lunge Scissor Jump – (Dumbbell held overhead with 2 arms) – 8 each A5. here are 4 of them we did on my YouTube Channel.com/watch?v=Y_V7OaVwbEU Complex #2 https://www. I’m starting with 65lbs on this one and it’s pretty tough. 1Arm Hang Snatch – 8 each A2. 2Arm Overhead Triceps Extension from deep squat position 15 A7.youtube. hold DB in R hand) – 15 each A9. RDL – 10 reps A9.youtube.youtube. Goblet Squat 15 A6. Dumbbell Complex #6: A1. 1arm split stance row – 15 each A8. Aim to do 36 rounds with 2 minutes between rounds. 1Arm DB Swing (to eye level) – 25 each Vinny’s Notes: This is a new one that I have not yet tried yet but it’s designed to give you a swift kick in the cajones (sorry. 1Arm Turkish Get Up – 8 each A3.com/watch?v=w1ZhIu_08LA .com/watch?v=SyRRjFkkRHA Complex #4 https://www. 1Arm Push Press – 8 each A4. It’s called Strength Circuits. but it’s not that simple. we’d just call it circuit training. What Are Strength Circuits? Strength Circuits have been around for decades. Serious bodybuilders have been using it for decades. This puts . Arthur Steinhaus introduced it back in the forties. Like barbell complexes. Strength Circuits are for guys who are at the point where they need to make some pretty difficult demands on their bodies in order to keep getting results. but only for the few minutes it takes them to do it. you need to push through this one. If it were. These are the most demanding workouts you can do. Some of them are downright grueling. If you’re ready to see serious fat loss results. none of these advanced fat loss training protocols that I’ve shared with you here are going to be easy. You’re about to learn another technique that exploits this system but uses different means. Obviously. but also some of the most effective at tapping into the lactic energy system and maximizing its potential for helping you to burn fat and spur growth simultaneously. this has good implications for both fat burning and cardio health. Dr. This is another workout that guys tend to hate. Strength Circuits aka ‘Death Circuits’ FatLoss Accelerator #2 As you may be starting to realize. The goal of Strength Circuits is to use constant compound movements to force the heart to pump blood to the extremities. You may have even heard it referred to as “death circuits” and that description is pretty accurate. but it’s not something you see every day in the neighborhood gym. This is not a beginner’s method by any means. Instead. and in the sixties bodybuilding expert Bob Gajda made it popular here in the US and Canada. Strength Circuits combine fairly heavy loads. alternating upper and lower body moves and very short rest periods into several (usually 46) repeated circuits. is fairly standard). aka 1RM. You can use anywhere from 48 different exercises and you can increase the intensity level by increasing reps. which has to continuously work harder to get enough blood volume to your arms and legs. How Are Strength Circuits Done? There are as many ways to do Strength Circuits as there are guys doing it. which in turn stimulates greater release of HGH (human growth hormone). Why Are Strength Circuits So Effective? This combination accomplishes several things at once. Because of the fairly high load (5070% of your 1 rep max. it’s not straight cardio or even straight highintensity interval cardio. Strength Circuits are one of the best ways I know to get completely shredded for a competition or photo shoot and at the same time. One thing I do strongly suggest is that you run through a workout once with a fairly light load before you decide how much weight to use and how many total sets you’re going . Strength Circuits deliver incredible metabolic benefits while still growing your strength. In other words. That human growth hormone level then promotes greater fatty acid lipolysis and oxidation. increasing the number of exercises. the rest period after each set and the fact that upper body moves are alternated with lower body moves. to alternate upper and lower body movements. One of the virtues of Strength Circuits is that it might be incredibly demanding to do. The main keys are to use a heavy enough load. adding more weight or increasing the total number of circuits. you’re able to complete a very demanding mechanical workload. but it’s very easy to keep it simple. to stay in motion as much as possible and to rest as little as possible. This allows for a very serious lactic acid buildup. You’re still moving a respectable amount of weight during the workout.a huge demand on your heart. It’s an incredibly flexible training method. longterm training method. this is a great method to use during a cutting phase. If you reach your rep target on one exercise before the others. during a planned deloading week or once a week or so as a replacement for regular cardio. simply drop it out of the rotation and continue until you’re done with all the exercises.to do. Stop your set when form begins to break down or you can no longer maintain proper technique. Record these reps. If you’re doing it correctly. Heels Elevated DB Squat A4. Medium Supinated Lat Pulldown A3. this workout will convince you that you’re dying. after a warm up. There is no prescribed tempo for these workouts but you should be using a controlled concentric and eccentric. Wide Grip PullUps A3. Also. take 45 seconds and then do the same for A2. This is not a day in. For the strength circuits. Track your total reps and stop when you reach your rep target for a given exercise. The Strength Circuits Workout: Strength Circuit #1: A1. You’ll keep going in this fashion for the ENTIRE workout (there is no period where there is a long 24 minute break — the longest rest you’ll get is 45 seconds the entire workout). day out. do as many reps as you can with good technique in A1. PushUps Feet Elevated on Bench Each week you will alternate between Strength Circuit #1 and Strength Circuit #2. It’s not interchangeable with protocols that are focused more on hypertrophy and less on fat burning. DB Incline Press Strength Circuit #2: A1. They don’t call these “death circuits” for nothing. Horizontal Back Extension Snatch Grip With Loaded Barbell A4. Leg Press A2. . Kettlebell Swing A2. Anything faster and you'll risk losing muscle mass and your workout performance will be less than optimal.Q. How much body fat should I be losing each week? If you're naturally an ectomorph (aka skinny). the more likely you'll be able to keep it off. then you picked bushleague wussy weights and need to increase them big time for next week! 8Week Progression Model For Strength Circuits: Week 1 (Strength Circuit #1) 60 Reps @ Your 20 RM 45 Sec Rest Week 2 (Strength Circuit #2) 85 Reps @ Your 25 RM 45 Sec Rest Week 3 (Strength Circuit #1) 65 Reps @ Your 20 RM 45 Sec Rest Week 4 (Strength Circuit #2) 90 Reps @ Your 25 RM 40 Sec Rest Week 5 (Strength Circuit #1) 68 Reps @ Your 20 RM 40 Sec Rest Week 6 (Strength Circuit #2) 92 Reps @ Your 25 RM 40 Sec Rest Week 7 (Strength Circuit #1) 70 Reps @ Your 20 RM 40 Sec Rest Week 8 (Strength Circuit #2) 95 Reps @ Your 25 RM 40 Sec Rest F. especially as you get to the end of the workout. Go too fast and you're more likely to put it back on. Which method should I start with? . If you get the same number of reps each time through your whole workout.A. If you're naturally an endomorph (aka chubby) or mesomorph (aka muscular). then no more than 1 percent per week. then no more than 1/2 a percent per week.It is normal to have a big rep drop from set to set. The rule is — the slower your fat loss. When the tool becomes dull and stops getting the job done. Also. The goal with these workouts is to maximize output so it's ok if you're moving the weight at a slightly faster pace that is resulting from a bit of momentum. How long do I stick with each method? Look at each method as a tool. you can always search the exercise on YouTube as a quick shortcut. Anymore questions? Shoot me an email at personal@vincedelmontefitness. When should I add my complex or circuit workout into the week? Either on its own training day or after one of your other workouts. Can I do more than 1x per week? You should not need to do more than 1x a week. still focus on being in control.Start with Barbell Complexes first. switch to a new method. usually a weekend. you do not need to obsess about the "Max Contraction Cues" during a complex or circuit workout. However. This is not the time to learn a new exercise because you want to be focusing on maximum output. When I started doing these workouts I really got into it and wanted to beat my performance from week to week so I did them on their own training day. In the meantime. How do I know how to perform the exercises? The Mass Mechanics exercise execution guide demonstrates the majority of the exercises and I would recommend you stick to the complexes that include exercises you’re familiar with. If you're sticking to your meal plan. doing all the other workouts plus a complex or circuit. You should be able to get 612 weeks of fat loss before you need to switch to a new method. you should be hitting the 1/2 or 1 percent fat loss mark each week. A number of the exercises not in the Mass mechanics guide can be found in the video links above and I’ll be adding any missing exercises to the Mass mechanics guide in the near future.com .