This is the metabolic circuit that caught my eye (~10) years ago. I had a goal of using 95lbs and was working towards that but fell back to 70lbs. That was years ago…today I use 55lbs which is plenty. The intent of this is speed and not so much perfect form. That is the reason for the light weight. You’ve got to move extremely fast to get the full effect. I usually cut my rest periods back to 60 seconds on the last rounds (1 & 2 reps)… just to get it over.
I have gotten back to these once or twice a week for conditioning/fat loss.
I’ve done a lot of reading on this and had my “bro’s” say they can use 135lbs which is complete bs. This is designed to complete in approximately 12 minutes. Do the math…7 rest periods of 90 seconds…10.5 minutes of rest means you should be full tilt boogie while that barbell is in your hands. Heavier weight will lead to an injury also. I’m sure there’s outliers that can use heavy weight but I, personally, don’t know them.
Below is the article verbatim.
COSGROVE’S EVIL 8
“Complexes elevate metabolism beyond anything you’ve ever experienced before,” says Alwyn Cosgrove.
Sounds good to us, but how much weight do you use? “Just remember,” says Cosgrove, “it’s a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him.”
That said, don’t go too light, either. A good “Cosgrove rule of thumb” is that if you’re not questioning why in the hell you’re doing these exercises, or convincing yourself that two circuits is enough, you’re not going heavy enough.
The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you’d use the weight you can handle on the overhead press, not the squat. Otherwise you’d get crushed, and girls would laugh.
But honestly, loading doesn’t matter much. If you’re de-conditioned or you fall into that dreaded category of “big ‘n strong but outta shape,” then you’ll be tortured with a naked Olympic bar… and maybe even a broomstick. You’ll figure out loading anyway during your first complex workout, so don’t think about it so damn much and just go do it.
Crazy idea, I know.
Here’s one of the most effective Cosgrovian complexes:
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.
View attachment 11837
I have gotten back to these once or twice a week for conditioning/fat loss.
I’ve done a lot of reading on this and had my “bro’s” say they can use 135lbs which is complete bs. This is designed to complete in approximately 12 minutes. Do the math…7 rest periods of 90 seconds…10.5 minutes of rest means you should be full tilt boogie while that barbell is in your hands. Heavier weight will lead to an injury also. I’m sure there’s outliers that can use heavy weight but I, personally, don’t know them.
Below is the article verbatim.
COSGROVE’S EVIL 8
“Complexes elevate metabolism beyond anything you’ve ever experienced before,” says Alwyn Cosgrove.
Sounds good to us, but how much weight do you use? “Just remember,” says Cosgrove, “it’s a metabolic stimulus, not a strength or hypertrophy stimulus, so be conservative. MMA pro David Loiseau uses only 85-95 pounds when doing the complexes I prescribe for him.”
That said, don’t go too light, either. A good “Cosgrove rule of thumb” is that if you’re not questioning why in the hell you’re doing these exercises, or convincing yourself that two circuits is enough, you’re not going heavy enough.
The basic rule is to use the heaviest weight you can on the weakest movement in the complex. For example, if the complex contains an overhead press and a back squat, you’d use the weight you can handle on the overhead press, not the squat. Otherwise you’d get crushed, and girls would laugh.
But honestly, loading doesn’t matter much. If you’re de-conditioned or you fall into that dreaded category of “big ‘n strong but outta shape,” then you’ll be tortured with a naked Olympic bar… and maybe even a broomstick. You’ll figure out loading anyway during your first complex workout, so don’t think about it so damn much and just go do it.
Crazy idea, I know.
Here’s one of the most effective Cosgrovian complexes:
- Deadlift
- Romanian Deadlift
- Bentover Row
- Power Clean
- Front Squat
- Push Press
- Back Squat
- Good Morning
Rest 90 seconds after the first circuit, then perform 5 reps of each in the next circuit; rest 90 seconds, 4 reps of each; rest 90 seconds, 3 reps of each; rest 90 seconds, 2 reps of each; rest 90 seconds, and then do 1 rep of each.
Cosgrove says that the entire workout should take about 12 minutes, not counting the time you spend sobbing like a little girl in a purdy pink dress.
View attachment 11837
