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