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

Deadlifts, Bent Rows, Hang Cleans, Push Press, Back Squat

Category:

Sports

Tags:

• defrancos
• gym
• barbell
• complex
• built
• like
• badass

[taryujiai]

@joecandito,

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

[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.

[Dancart666]

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

[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 :)

[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

[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

[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.

[chrono00]

@imgay4pegg

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

[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!