Welcome

HeyChamp!

SuperpumpedyoupickeduptheFatLossAcceleratortohelpyouspeedupyourfat
loss,whetheryouarereadytostartlosingfatrightnoworplantousethisprotocoldown
theroadwhenyoufinishmusclingupanddesiretostriptheexcessfat.

WhileyouinvestedinthisresourcetoaccompanyyourNoNonsenseMuscleBuilding
2.0workouts,theseworkoutscanbepluggedintoanyfuturetrainingprograms,soI'm
confidentthisinvestmentwillpayoffoverandoveragainforyou.

ThetwonewmethodsIwanttointroduceyoutoareBarbellComplexesandStrength
Circuits.Theyarebothextremelyeffectiveatgettingyouintothebestshapeofyourlife
whilemeltingfatlikebutterinamicrowave.Ihaveprovidedfiveworkoutsforyoubelow
whichwillgiveyoualmostanentireyear'sworthofworkouts.

Iwillwarnyoutheyarenoteasy.Theywillbeextremelychallengingandrequireyou
tobringyourgamefacetoeachworkout.Therewillbetimesduringtheworkoutwhere
yourlungsaresuckingforairandyounoticeyourheartskipacrossthefloor.That's
normal.

SticktotheprogressionmodelsprovidedwithalltheprogramsandIbelieveyou'llfind
thesetobesomeofthemostrewardingworkoutswithinyourweek.

Myentirefatlossapproachisbasedaround burningthefatoffthebodyinsteadof
starvingthefatoffthebody(akaextremedietsandheavycardio),soboththese
methodsworkperfectlyintomyprogramming.

AttheendofyourtransformationIwantyoutolookstrong,athleticandmuscular,not
weakandscrawny.BarbellComplexesandStrengthCircuitswillnotonlyhardenup
yourbodybuttheywilltoughenupyourmindandforceyoutodigdeepandfindanew
gear.Getreadytobetestedandwhenyoufeellikequittingearly,don'tgiveup.Keep
pushingbeyondyourcomfortzoneandyou'llforgeanewbeliefandconfidencein
yourself.

Enjoy!
Vince

BarbellComplexes
FatLossAccelerator#1

WhatAreBarbellComplexes?

Complexesareaseriesofcircuits,usuallywithfivetosevenexercisesineachcircuit.
Alloftheexercisesaredonewithaweightedbarbell.Insteadofdoingthreesetsofeach
exerciseasyouwouldinanormalroutine,youdoonesetofeachexercise,without
stopping,resting,orputtingdownthebarbell.Attheendofthecircuit,yourestforas
littletimepossiblebutexpecttotakethirtytoninetyandthenstartalloveragain.Most
barbellcomplexesareoveranddonewithintentotwentyfiveminutes,buttheyllbe
someofthehardestminutesyouveeverlivedthrough.

Thereareseveralvariationsonbarbellcomplexes,andIllsharesomeofthosewithyou
inafewminutes.ButfirstIwanttoexplainwhybarbellcomplexesareoneofthebest
techniquesyoucanusetoturbochargeyourmetabolism,burnfat,increaseendurance,
stimulatetheCNSandincreasemusclefiberrecruitment.

WhyBarbellComplexesAreSoEffective?

Barbellcomplexesareabouttwothings,really:taxingyourlacticenergysystemand
increasingyourEPOC(excesspostworkoutoxygenconsumption).Inaway,it
combinestheprinciplesandresultsofhighintensityintervaltrainingandsupersets.

Firstletmegiveyouabriefrundownonhowyourlacticenergysystemfunctionsand
howcomplexesaffectthatprocess.

Therearetwopartstoyourlacticenergysystem:thealacticanaerobicenergysystem
andthelactatesystem.Bothareanaerobic.Inotherwords,theykickinwhenthework
youredoingistoointensetobefueledaerobically.

OurmusclecellsstoreenergyintheformofATP,buttheyonlystoreenoughforafew
secondsoftrulymaximalwork,likeyourmaxsprint.Butyourcellsalsostorecreatine
phosphate,whichcanworkveryquicklytoreplenishthatcellsstoreofATP.This
twocompoundprocessiswhatmakesupyouralacticanaerobicenergysystem.
Together,ATPandcreatinephosphatecanpoweryouthroughabouttensecondsof
contraction.Onceyouveusedthatup,youhavetoreplenishthestore,either
aerobicallyorthroughthelactatesystem.Ifyourestillworkingatmaxeffort,itsupto
thelactatesystem.

Throughtheprocessofglycolysis,yourmusclecellsstorecarbsintheformofpyruvate.
Ifyourmuscleshaveenoughoxygenavailable,theycanbreakthepyruvatedown
aerobicallyanduseittomakesomeATP.Ifyoudonthaveenoughoxygenavailable,
thepyruvatewillhavetobeconvertedintolacticacid,whichthenbecomeslactate.That
lactatecanthenbeusedtocreatemuchmoreATPandfasterthanispossiblethrough
glycolysis.

Theproblemwithlacticbuildup,asyouprobablyalreadyknow,isthatitsfollowedvery
quicklybymusclefatigue.Yourworkouthastobequickenoughtotapintothatlactate
systemandutilizeitbeforeyourmusclesjustquit.Ifyoucandothat,though,youend
upwithaworkoutthathasanextremelyhighmechanicalworkload(stimulatingmore
musclefiberrecruitment)andveryhighmetabolicstress(forfatburning).

Also,whenlacticacidlevelsareelevated,hydrogenionsinyourbloodarealso
elevated.Thisstimulatesthepituitaryglandtosecretesomatropin(humangrowth
hormone)naturally.Alotofbodybuildersillegallyinjectsomatropintogetshreddedfor
contests,butyoucanincreaseitnaturallyandsafelybydoingbarbellcomplexes.

Thenormalrestperiodsareabsentinbarbellcomplexesandyouneverputthebarbell
downorpausebetweenexercises.Oneflowsrightintothenextuntilyouvedonea
completecircuit.Theshortrestbetweencircuitsgivesyourbodyachancetoreplenish
justenoughoxygenbeforeyoumoverightontothenextcircuit,butnotenoughthatyou
canworkaerobicallyformorethanafewsecondsonceyoustartthenextcircuit.

HowBarbellComplexesAreDone

LikeIsaid,thisworkoutisveryflexible.Youcandoitwithanyexercisesyouchoose,as
longastheyarebarbellmovesandaslongasonemovecanflowseamlesslyintothe
nextwithoutpause.

However,thereareseveraldifferentmethodsfordoingbarbellcomplexes.Someguys
do68repseachofsixdifferentexercisespercircuitandrepeatthatcircuit46times.
Otherguysprefertoreducethenumberofrepswitheachcircuituntilbythelastcircuit
theyreonlydoingoneortworepsofeachmove.

Eithermethod(andseveralothers)willachievethesamepurpose,aslongasthe
workoutisdonecorrectly,withconstantmovement(andperfectform)untiltheproper
restperiodbetweencircuits.

Illmentionherethatbarbellcomplexesaredonewithoneloadthroughout.Youcant
changeplatesoutbetweenexercises,soyoureworkingwiththesameweightfor
severaldifferentexercises.Thismeansyouneedtouse(atmost)yournormalmaxload
forthemostdemandingmove.Eventrulyphenomenallifterswilldobarbellcomplexes
witha95lbmaxweight,includingthebarbell.Andthoseguyswillbedyingbytheend
oftheworkout.Iveseenguysclosetotearsafterdoingthisworkoutwithhalfthat
weight.Imnotkidding.

ThemostpopularquestionIgetfrommyseriousstudentsis,Howmanyroundsis
good?Ihavesharedmyownworkoutresultswiththeprogramsbelowforafew
reasons:

1)IwouldneverprescribesomethingtoyouthatIhaventdonemyself
2)ReassureyouIknowwhatyourefeelingwhenyougetintothehurtbox
3)Providesomecontextforprogress

TheBarbellComplexWorkouts:

BarbellComplex#1:
A1.HangPowerClean10reps
A2.BackBarbellSquats10repseach
A3.PushPress10reps

Goal:Asmanyroundsaspossiblein10minutes.

VinnysNotes:Icando5roundswith95lbsin10minutesbutIjuststarteddoingthis
complexmyselfsoIexpecttogetbetteratthisandbuildupto135lbs.Thisoneis
excellentifyouwanttobuildupyourshoulders.

(Heavy)BarbellComplex#2:
A1.BarbellPushPress5reps
A2.BarbellFrontSquat6reps
A3.BarbellRow7reps
A4.BarbellDeadlift8reps
A5.BarbellBackSquat9reps
A6.BarbellAnkleHop10reps

Goal:Asmanyroundsaspossiblein25minutes.

VinnysNotes:Ibuiltupto10roundsofthisin25minuteswith135lbsbutIstartedat
115lbs.Ittookmearound12weeksandoneofthetoughercomplexes.Youwillnot
wanttodothismorethanonceperweek.Forme,thetoughestchallengewasthefront
squatssoifthisoneisgassingyouout,enjoytheburn.Bytheway,12roundsonthisis
absolutelybadass.

(Light)BarbellComplex#3:LightBarbellComplexes:
A1.MuscleSnatch15reps
A2.StandingBarbellGoodMorning15reps
A3.AlternatingBarbellLunge15repseachleg
A4.SnatchGripBarbellShoulderPress15reps
A5.SnatchGripRDL15reps
A5.SnatchGripBarbellRowtoWaist15reps
A6.SnatchGripDeadlift15reps

Goal:Asmanyroundsaspossiblein20minutes.

VinnysNotes:Thisonefeelslikeamarathonandrequiressometechnicalexpertise
withthetechniquesomakesureyoufeelconfidentwithallthemovements.males
shouldstartwith55lbsandworkupfromthereandcrankoutasmanyroundsas
possiblein20minutes.

BarbellComplex#4:
A1.RDLJumps
A2.BentBarbellRows
A3.PushPress
A4.BackSquat

VinnysNotes:Thisoneisabeastandprettyadvanced.Followthe11week
progressionmodelforthecorrectreps,sets,weightandrest.Theprogressmodelbelow
istheweightsIusedsoadjustaccordingly.

8WeekProgressionModelforBarbellComplexes13:

Startwith45lbsifyoureafemaleand5575lbsifyoureamale
Aimtoadd510lbstothebareachweek
Dothisattheendofanyofyourweighttrainingworkoutsstarting1xperweek
Ifyoucannotcompletethe20or25minuteworkoutsabove,add5minutesevery
2weeksuntilyoucan.attheDonotexceedthetimelimitsgivenfortheworkouts
above.Theyaregivenaslimitssothatyoureforcedtoaddmoreloadto
increasetheoverallworkoutput.
Alwaysaimtoperformasmanyroundsaspossible

11WeekProgressionModelforBarbellComplex#4:

Week1:5setsof6@135lbs3minRestattheendofeachcomplex.
Week2:7setsof7@135lbs2minRestattheendofeachcomplex.
Week3:8setsof8@135lbs2minRestattheendofeachcomplex.
Week4:8setsof10@135lbs2minRestattheendofeachcomplex.
Week5:10setsof10@135lbs2minRestattheendofeachcomplex.
Week6:12setsof6@155lbs2minRestattheendofeachcomplex.
Week7:12setsof7@155lbs2minRestattheendofeachcomplex.
Week8:12setsof8@155lbs2minRestattheendofeachcomplex.
Week9:8setsof8@165lbs2minRestattheendofeachcomplex.
Week10:9setsof8@165lbs2minRestattheendofeachcomplex.
Week11:10setsof8@165lbs2minRestattheendofeachcomplex.

BarbellComplex#5:
A1.HangSnatch10reps
A2.SnatchGripOverheadAlternatingLunge10repseach
A3.GoodMorning10reps
A4.BackSquat10reps
A5.PushPress10reps
A6.FrontSquat10reps
A7.BentRow10reps
A8.RDL10reps
A9.BarbellRollOutfromFeet10reps

VinnysNotes:ThisisanewoneImjuststartingtoexperimentwithsowellbeworking
onthisonetogether.Aimtodo36roundswith2minutesbetweenrounds.Imstarting
with65lbsonthisoneanditsprettytough.

DumbbellComplex#6:
A1.1ArmHangSnatch8each
A2.1ArmTurkishGetUp8each
A3.1ArmPushPress8each
A4.OverheadLungeScissorJump(Dumbbellheldoverheadwith2arms)8each
A5.GobletSquat15
A6.2ArmOverheadTricepsExtensionfromdeepsquatposition15
A7.1armsplitstancerow15each
A8.ContralateralSplitSquat(ifLeftlegisthefrontleg,holdDBinRhand)15each
A9.1ArmDBSwing(toeyelevel)25each

VinnysNotes:ThisisanewonethatIhavenotyettriedyetbutitsdesignedtogive
youaswiftkickinthecajones(sorry,ladies!).Aimtodo36roundswith2minutes
betweenrounds.Experimentwiththeweightyoushoulduse.

BarbellComplexDemoVideos:

IfyoudliketoseeBarbellComplexesinaction,hereare4ofthemwedidonmy
YouTubeChannel.Feelfreetomixupyourroutineandtryanyofthese.BBComplex
#1isalsoaDumbbellVersionofBarbellComplexes,soifyouonlyhaveaccessto
Dumbbellsbesuretogivethatoneawatch:

Complex#1 https://www.youtube.com/watch?v=Y_V7OaVwbEU
Complex#2 https://www.youtube.com/watch?v=2A8jEmyIx60
Complex#3 https://www.youtube.com/watch?v=SyRRjFkkRHA
Complex#4 https://www.youtube.com/watch?v=w1ZhIu_08LA

 StrengthCircuits
akaDeathCircuits
FatLossAccelerator#2

Asyoumaybestartingtorealize,noneoftheseadvancedfatlosstrainingprotocols
thatIvesharedwithyouherearegoingtobeeasy.Someofthemaredownright
grueling.Thesearethemostdemandingworkoutsyoucando,butalsosomeofthe
mosteffectiveattappingintothelacticenergysystemandmaximizingitspotentialfor
helpingyoutoburnfatandspurgrowthsimultaneously.

Youreabouttolearnanothertechniquethatexploitsthissystembutusesdifferent
means.ItscalledStrengthCircuits.Youmayhaveevenhearditreferredtoasdeath
circuitsandthatdescriptionisprettyaccurate.Thisisnotabeginnersmethodbyany
means.

Likebarbellcomplexes,StrengthCircuitsareforguyswhoareatthepointwherethey
needtomakesomeprettydifficultdemandsontheirbodiesinordertokeepgetting
results.Thisisanotherworkoutthatguystendtohate,butonlyforthefewminutesit
takesthemtodoit.Ifyourereadytoseeseriousfatlossresults,youneedtopush
throughthisone.

WhatAreStrengthCircuits?

StrengthCircuitshavebeenaroundfordecades.Dr.ArthurSteinhausintroduceditback
intheforties,andinthesixtiesbodybuildingexpertBobGajdamadeitpopularherein
theUSandCanada.Seriousbodybuildershavebeenusingitfordecades,butitsnot
somethingyouseeeverydayintheneighborhoodgym.

ThegoalofStrengthCircuitsistouseconstantcompoundmovementstoforcetheheart
topumpbloodtotheextremities.Obviously,thishasgoodimplicationsforbothfat
burningandcardiohealth,butitsnotthatsimple.Ifitwere,wedjustcallitcircuit
training.

Instead,StrengthCircuitscombinefairlyheavyloads,alternatingupperandlowerbody
movesandveryshortrestperiodsintoseveral(usually46)repeatedcircuits.Thisputs
ahugedemandonyourheart,whichhastocontinuouslyworkhardertogetenough
bloodvolumetoyourarmsandlegs.

WhyAreStrengthCircuitsSoEffective?

Thiscombinationaccomplishesseveralthingsatonce.Becauseofthefairlyhighload
(5070%ofyour1repmax,aka1RM,isfairlystandard),therestperiodaftereachset
andthefactthatupperbodymovesarealternatedwithlowerbodymoves,youreable
tocompleteaverydemandingmechanicalworkload.Thisallowsforaveryserious
lacticacidbuildup,whichinturnstimulatesgreaterreleaseofHGH(humangrowth
hormone).Thathumangrowthhormonelevelthenpromotesgreaterfattyacidlipolysis
andoxidation.

Inotherwords,StrengthCircuitsdeliverincrediblemetabolicbenefitswhilestillgrowing
yourstrength.

StrengthCircuitsareoneofthebestwaysIknowtogetcompletelyshreddedfora
competitionorphotoshootandatthesametime,itsnotstraightcardioorevenstraight
highintensityintervalcardio.Yourestillmovingarespectableamountofweightduring
theworkout.

HowAreStrengthCircuitsDone?

ThereareasmanywaystodoStrengthCircuitsasthereareguysdoingit.Itsan
incrediblyflexibletrainingmethod.Themainkeysaretouseaheavyenoughload,to
alternateupperandlowerbodymovements,tostayinmotionasmuchaspossibleand
torestaslittleaspossible.

Youcanuseanywherefrom48differentexercisesandyoucanincreasetheintensity
levelbyincreasingreps,increasingthenumberofexercises,addingmoreweightor
increasingthetotalnumberofcircuits.

OneofthevirtuesofStrengthCircuitsisthatitmightbeincrediblydemandingtodo,but
itsveryeasytokeepitsimple.

OnethingIdostronglysuggestisthatyourunthroughaworkoutoncewithafairlylight
loadbeforeyoudecidehowmuchweighttouseandhowmanytotalsetsyouregoing
todo.Theydontcallthesedeathcircuitsfornothing.Ifyouredoingitcorrectly,this
workoutwillconvinceyouthatyouredying.

Also,thisisagreatmethodtouseduringacuttingphase,duringaplanneddeloading
weekoronceaweekorsoasareplacementforregularcardio.Thisisnotadayin,day
out,longtermtrainingmethod.Itsnotinterchangeablewithprotocolsthatarefocused
moreonhypertrophyandlessonfatburning.

TheStrengthCircuitsWorkout:

StrengthCircuit#1:
A1.LegPress
A2.WideGripPullUps
A3.HorizontalBackExtensionSnatchGripWithLoadedBarbell
A4.DBInclinePress

StrengthCircuit#2:
A1.KettlebellSwing
A2.MediumSupinatedLatPulldown
A3.HeelsElevatedDBSquat
A4.PushUpsFeetElevatedonBench

EachweekyouwillalternatebetweenStrengthCircuit#1andStrengthCircuit#2.

Forthestrengthcircuits,afterawarmup,doasmanyrepsasyoucanwithgood
techniqueinA1.Stopyoursetwhenformbeginstobreakdownoryoucannolonger
maintainpropertechnique.Thereisnoprescribedtempofortheseworkoutsbutyou
shouldbeusingacontrolledconcentricandeccentric.Recordthesereps,take45
secondsandthendothesameforA2.

YoullkeepgoinginthisfashionfortheENTIREworkout(thereisnoperiodwherethere
isalong24minutebreakthelongestrestyoullgetis45secondstheentire
workout).

Trackyourtotalrepsandstopwhenyoureachyourreptargetforagivenexercise.If
youreachyourreptargetononeexercisebeforetheothers,simplydropitoutofthe
rotationandcontinueuntilyouredonewithalltheexercises.

Itisnormaltohaveabigrepdropfromsettoset,especiallyasyougettotheendofthe
workout.Ifyougetthesamenumberofrepseachtimethroughyourwholeworkout,
thenyoupickedbushleaguewussyweightsandneedtoincreasethembigtimefor
nextweek!

8WeekProgressionModelForStrengthCircuits:

Week1(StrengthCircuit#1)60Reps@Your20RM45SecRest
Week2(StrengthCircuit#2)85Reps@Your25RM45SecRest
Week3(StrengthCircuit#1)65Reps@Your20RM45SecRest
Week4(StrengthCircuit#2)90Reps@Your25RM40SecRest
Week5(StrengthCircuit#1)68Reps@Your20RM40SecRest
Week6(StrengthCircuit#2)92Reps@Your25RM40SecRest
Week7(StrengthCircuit#1)70Reps@Your20RM40SecRest
Week8(StrengthCircuit#2)95Reps@Your25RM40SecRest

F.A.Q.

HowmuchbodyfatshouldIbelosingeachweek?

Ifyou'renaturallyanectomorph(akaskinny),thennomorethan1/2apercentper
week.Anythingfasterandyou'llrisklosingmusclemassandyourworkoutperformance
willbelessthanoptimal.

Ifyou'renaturallyanendomorph(akachubby)ormesomorph(akamuscular),thenno
morethan1percentperweek.

Theruleisthesloweryourfatloss,themorelikelyyou'llbeabletokeepitoff.Gotoo
fastandyou'remorelikelytoputitbackon.

WhichmethodshouldIstartwith?

StartwithBarbellComplexesfirst.

HowlongdoIstickwitheachmethod?

Lookateachmethodasatool.Whenthetoolbecomesdullandstopsgettingthejob
done,switchtoanewmethod.Youshouldbeabletoget612weeksoffatlossbefore
youneedtoswitchtoanewmethod.

CanIdomorethan1xperweek?

Youshouldnotneedtodomorethan1xaweek.Ifyou'restickingtoyourmealplan,
doingalltheotherworkoutsplusacomplexorcircuit,youshouldbehittingthe1/2or1
percentfatlossmarkeachweek.

WhenshouldIaddmycomplexorcircuitworkoutintotheweek?

Eitheronitsowntrainingdayorafteroneofyourotherworkouts.

WhenIstarteddoingtheseworkoutsIreallygotintoitandwantedtobeatmy
performancefromweektoweeksoIdidthemontheirowntrainingday,usuallya
weekend.

HowdoIknowhowtoperformtheexercises?

TheMassMechanicsexerciseexecutionguidedemonstratesthemajorityofthe
exercisesandIwouldrecommendyousticktothecomplexesthatincludeexercises
yourefamiliarwith.Thisisnotthetimetolearnanewexercisebecauseyouwanttobe
focusingonmaximumoutput.AnumberoftheexercisesnotintheMassmechanics
guidecanbefoundinthevideolinksaboveandIllbeaddinganymissingexercisesto
theMassmechanicsguideinthenearfuture.Inthemeantime,youcanalwayssearch
theexerciseonYouTubeasaquickshortcut.

Also,youdonotneedtoobsessaboutthe"MaxContractionCues"duringacomplexor
circuitworkout.Thegoalwiththeseworkoutsistomaximizeoutputsoit'sokifyou're
movingtheweightataslightlyfasterpacethatisresultingfromabitofmomentum.
However,stillfocusonbeingincontrol.

Anymorequestions?Shootmeanemailat personal@vincedelmontefitness.com