Cosgrove's Evil 8

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

On round one, perform 6 reps of each exercise, moving from one exercise to the next, never letting go of the bar, never resting. Remember, you'll finish all six reps of each exercise before moving to the next one.

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.


http://www.youtube.com/watch?v=kjll3a9nxrA


http://www.youtube.com/watch?v=3xH1jjgttU0