DeFrancosGym.com - Exercise Index: Barbell Complex w/ 135 lbs.

[Dancart666]

what is a good weight to start with in week one?

[guhthe99]

Have anyone have "Built Like a Badass" ebook?

I have some problem understanding the materials.

1. What is that mean to establish my true max in benchpress, squat, and chin up?

2. In every main workout what is the meaning of the percentage

e.g : Bench Press 72.5% x 8, 77.5% x 6, 82.5% x 4

Thank you before and sorry for OOT

[thehughis]

@guhthe99 learn how to test your maximum weight... usually a 3 rep test will suffice, google it ... or you can do a 1RM test

[epletull]

@guhthe99

the percentages are pretty easy... for example if your 1rm on the bench is 100kg you would do 72.5kg x8 77.5kg x 6 and 82.5kg x 4

with that being said, Built like a Badass is a really awesome program.

I gained four kilos of pure muscle, increased my main lifts significalty and dropped some percentages on my bodyfat :)

[cordezzz]

@Metalhead89 it really depends on how tired you feel after the workout. Like I said if its done properly and minimal rest then theres no need for cardio. However if you still feel that you can do more then by all means do a cardio workout. I would suggest a light workout nothing insane. i.e eliptical, biking, rowing, etc.

[PancevoPanthers]

bad deadlift and bent over rows tehnique.

but if he is doing just to burn fat I think it will do the job.

[lintonra]

I wanted to throw up after doing this

[MrPootzen]

Didn't do all 10 reps!

[cordezzz]

I did this last night. Trust me on this, after a few sets of this with minimal rest. There's no need to do cardio, the routine for this alone is just as effective as doing plyometrics. Just so you guys know, the workouts prior to this complex are super sets. The complex is left for last when you hardly have gas in the tank.

[MetaIhead89]

@cordezzz so would you say you don't have to run if you do this?

[Blastinrails]

think this would be a good warmup before and finisher after a workout? 3 sets of this?

[mrodrigo24]

@Blastinrails yea it's in Defranco's book. it's a finisher. week 1 is 1 set and then each week you move up a set

[democratusnostradams]

that was awesome, i love all the videos from this gym lots of strong guys around.

Im gunna try this out sometime

[TiN0350]

rather do this for 10 minutes than be on that stupid treadmill for 45mins... GO BARBELL COMPLEXES!

[alwayzAngry]

@TiN0350 do you burn as many calories?? what do you do for cardio /endurance?

[TiN0350]

@alwayzAngry

I wouuld say yes because not only it burns calories during the workout, but also AFTER the workout because it increases your EPOC (Excess post-exercise oxygen consumption), due to so much oxygen deficit, your body still continues to burn energy to recover from the oxygen deficit.

And cardio? BARBELL COMPLEX. try doin 6 sets of this with minimal rest in between the circuit, and you'll see what im talkin about lol.

[bdoyle23]

great way to boost cardio and burn fat while not compromising muscle

[TheBigAL76]

you must be exhausted after doing that

[speezerandkloud]

@TheBigAL76 Indeed, i followed the training week 2 day 1 today, finishing with this, omg man, the last set is sooo hard. But i love the training, it pays so much!

[gosciu555]

Whats with the copper in the back?

[Olli89]

badest form on deadlifts EVER!

[Markohoppis]

Probably should get a back belt before I do this. I already have some back problems, don't want to worsen things.

[JCanmor]

great complex

[F0RBIDDEN]

Love this complex! You'll be surprised, your forearms will be what really make you want to give up...

[aabzter]

@F0RBIDDEN so true.did it today as a finisher

[kylesteinhauser]

@F0RBIDDEN truer words have never been spoken. HOLY shit.

[mikewillodea]

I agree sprinting might make you stronger. But will it help you lift heavier? Will it improve your pullup strength or pushups strength. No i don't think so. Also the main beauty of these type of complexes are the are fun , and they teach your body to work on different planes of movement. From pulling to pushing to explosive push and pull. Very versitile.

[mikewillodea]

This complex is designed to be a fast workout to burn fat. Not slow and controlled. So a little form dip shouldn't matter too much. Especially if he's using too much weight for say the hang cleans its perfect for his push presses. I think he's showing it can be a serious mass builder/conditioning. And that is its greatest value. Sprinting will make you fast yes. But not strong.

[m1kasd]

sprinting makes  you strong...

[Zabbai]

Used this as a finisher again yesterday. Three sets of this and with my forearms already screaming. It f**ked me up and gave me a headache.

[sluggnutz]

insane, did this at the end of my chest workout.

I recommend putting an intense song on the iPOD and going nuts....f'in love it

[TheMetfan72]

Tried this today for the first time. BRUTAL at the end of a workout, but so damn effective at just taking anything you have left and leaving it on the gym floor. This complex as it is set up should leave you gasping at the end. And if not? Do another set with heavier weight.

On Day 1 of the 12 Week. Looking forward to completing this program.

[sfooca]

Joe, is that bad form on the hang cleans or is that the way it's supposed to be done on the complexes?

Looks like he's using too much weight.

[180Patrick360]

Awesome!

I wonder if the man in the back is some sort of security guard. His uniform looks familiar...

[JRT140]

How many sets are supposed to be done with this circut and does the weight and reps remain the same or pyramid?

[joecandito]

both are very very hard. much harder than all of the popular american sports

but still, sprinting is on another level of head exploding difficulty

[Nikon05]

you cant compare sprinting to heavy deadlifts or squats. end of story

[joecandito]

uh, yes you can

i do both

and in terms of difficulty, sprint interval training is MUCH harder than any weightlifting program

[Nikon05]

are you insinuating I havent done both?

Im sure you didnt do hard enough weight training, that is all.

[joecandito]

haha, no, the answer is yo sure didnt go hard enough in running

weightlifting is fun for me. and yes, i go very hard, i do squats, deadlifts very intensely

but the thing is in weightlifting if you can go to failure and it wont hurt that bad and you can do it again in 5 minutes

if you sprint train (not job for 15 minutes) as hard as you can for 400 meters, you arent gonna recover for a while and you will feel like total shit

[DeMoNSe3d]

By training intensity I dont mean training heavy thats a different thing

[DeMoNSe3d]

If u train like a bodybuilder you are correct, but if u train intensity with weights, its prettty much like sprinting, but much more fun because you use all of your body, It all depends how and what do you want to train

[joecandito]

i train heavy and insensely to the max

its just more fun to lift weights for training because its more fun

competing in sprinting is much more fun that lifting, but the training is more brutal

[DeMoNSe3d]

Youre right competing its much more fun than training thats for sure.

[joecandito]

yeah, but i think i didnt clearly say what i meant

i eant competing in sprinting is more fun thatn competing in weightlifting

but training for weightlifting is much more fun than training for sprinting

you see, i wasnt comparing training to competing in general

[xXDrunk3nMast3rXx]

Rage Against the Machine is the shit

[vongSTAA]

probably one of the best bands to listen to at the gym

[Shokeybutsi]

insane, good for conditioning....i do this type of shit now, instead of just running

[bongapendo]

Hate to be a form nazi...back is kind of rounded,

[Cariv8]

beastttttttttt

[hkweasel]

rounded back...

[joecandito]

it just seems impractical

because the overhead press part is sooooo much harder than the squat and deadlift part

it only works on the more difficult lifts and s way to easy for the stronger ones

[imgay4pegg]

its not a strength builder. hell, it's not even a muscle builder. It is used specifically to raise one's metabolism and burn fat.

[joecandito]

ok

why not just run, the weightroom os for muscle building

[taryujiai]

@joecandito,

The weightroom is for whatever you want it to be for.

[joecandito]

i guess

but i find conditioning too be a very ineffective way to utalize it when there are much better options

[imgay4pegg]

have you ran sprints??? well, barbell complexes are like sprints on crack that are on super-crack! Do 10 sets of this complex doing 6 reps of each exercise with 90 seconds of rest between each set and tell me what you think of it.

[joecandito]

ahaha, im a sprinter

trust me, sprinting is 15 times harder than anything that can be done in the weightroom

but i understand yourpoint

[xJosebx]

don't speak if you do not know.

do tabata protocol squats, sled drags, and prowler pushes.

hell, just try doing a round of these. I bet you you'll give up or not be able to finish.

[Zabbai]

@imgay4pegg Correct.

[TheElitist26]

@imgay4pegg You can use it to build strength and build muscle. It's simply how one approaches it.

[00JakeR00]

@imgay4pegg Good for muscular endurance too.

[alwayzAngry]

@imgay4pegg how many sets of this would you to get a good workout on your cardio day... and can it replace a cardio workout altogether?

[chrono00]

@imgay4pegg

ever think to keep good form regardless so as not to hurt yourself...jackass

[rundat]

I came

[tubby92288]

HE MAKES IT SEEM EASY!!! SHIT!

[mryoda]

damn!

[bloodriotiori]

damn indeed!!! 0_o