Ultimate Complex Lift for Mass?

Nutrition
1

Bonjour tout le monde,

 Is there a complex lift wich involves all muscular groups as hard as the squat does with the quads , or is it sci-fi ?

Chris

2

I’d say maybe cleans or clean and jerks. Can’t think of anything that works much more than that.

3

if I understand your question correctly, I would have to say the clean&press. You need all leg muscles as well as upper body muscles for the push press. laters pk

4

The bear…

Full clean, push press, come down behind your head, full back squat, explode up into another press, come down in front, bring weight back to the floor…thats 1 rep

Davies has a few other complexes that are pretty nasty

5

Thats easy - the bear!! look up Coach Davies

6

http://images.t-nation.com/forum_images/4/6/469125.1088038875597.jah_warrior.bmp

Ditto on the bear. It is bad to the bone. ( in a good way)

7

Been doing this for a year now…

full clean
front squat
push press
front squat…unload, 1 rep

8

Thanks for the answers . I saw the bear, I know clean and push press are good for power , but what about hypertrophy ( that’s my goal )?

Heavysprout , how heavy you take to perform your complex lift ?

Chris

9

high pull x 6
muscle snatch x 6
good morning x 6
squat+press x 6
bent over row x 6

never let go of the barbell.

10

Firesnatch - good to see someone else appreciate Javorek’s Barbell complex #1.

Assuming you want strength to go with your mass, yet keep things simple you can do a workout just based on the following two exercises:

  1. Power clean + push press;
  2. Squat (obviously you would do your squat out of a rack with a heavier barbell following your PC + PP).

Unless you’re an accomplished Olympic lifter, the weight you use on your cleans and jerks won’t be enough to give you a good squat workout.

JMO

11

realize that multi complex lifts are good for general fitness and to bring up your anearobic capacity of your whole body. I don’t think i can call them valid for increasing power or hypertrophy of the type IIB muscle fibers because neurally you will get drained very quickly unless your intensity level is so low that you’re not even fully recruiting the type IIB fibers. most coaches recommend doing only 3 reps sets of oly lifts with maybe a maximum of 5 reps because of breakdown in form and the fear of neural overload and fatigue. If you do complex lifts for long sets then eventually the type IIB will come into play as the other muscle fibers (type I and IIA) become fatigued but you fall into the trap of turning your type IIB into type IIA (strength endurance fibers). You don’t try to bench 315lbs by doing sets of 225 for 15 reps. Also longer sets which involve more muscles will require more rest because of decrease in ATP and muscle glycogen levles. i would say this would be good at the end of the workout just to build up some anearobic capacity. laters pk