The word complex carries the direct dictionary meanings of "an interconnected whole that has many parts" and/or "difficult to perform, analyze or solve." When loosely translated into gym speak, it means "Get ready for one intense workout."
Either way you cut it - and as strength coaches began to realize - if you load up on the weight, you can get into a whole new level of burn and build plenty of muscle in the process.
GETTING COMPLEX
A complex routine consists of several exercises strung together that form either segments of a bigger lift or completely autonomous exercises to get the entire body worked in a single period. In either case, you set one weight - either on the barbell or with dumbbells - and then set your rep scheme.
An example of the first complex scenario involves moving toward the clean and jerk. Beginning with the deadlift, you would then move to upright rows, push presses or jerks and finally to full reps of the clean and jerk. In other words, the clean and jerk lift is broken down and each segment of the lift is trained before the whole entire lift is executed.
In the second scenario, you may go with a more isolated approach like deadlifts, squats, bent over rows, shoulder presses, triceps extensions, biceps curls and then finish with push-ups to complete the package.
So what makes this so difficult? Exercises are circuited with no rest. That means as you are finishing off the last rep of an exercise you are already starting the next exercise in your list.
In general, a complex will have anywhere from 4-6 exercises (you can use more) for 8-20 reps each. In a complex, since there is no rest between transitions making the average complex set last for two excruciating minutes! Each complex routine is then completed for 2-4 more times.
The keys are to maintain form and technique and, of course, to complete the routine. This type of training requires serious discipline and while you will see some benefits to your overall muscle mass, it is your endurance, athleticism and general strength are pushed to the limits with this type of training.
>> Try any of the following complex routines for your workout today, completing the selected complex 4-6 times, performing 8-20 reps of each exercise. If strength is your main goal, aim for the heavier weight/lower reps side of things. If endurance and in-workout calorie expenditure is your goal, train with ligher weight and higher reps.
Remember - you will be selecting one weight to use for the entire complex, so choose a weight that allows you to complete at least your desired minimum number of reps for each move.
Sets: 3-5
Reps: 8-20
Weight: Select a weight that you can handle in your selected rep range for each exercise in the complex
Rest: Between exercises - none; Between complexes - 2-3 minutes
5-EXERCISE COMPLEXES
Romanian deadlift
Upright row
Hang clean
Thruster
Split jerk
Squat
Plyometric squat
Split-lunge jump
Split jerk
Clean to press
Upright row
Hang snatch
Shoulder press
Overhead squat
Hang snatch
Hang snatch
Upright row
Bent-over row
Thurster
Hang snatch
Romanian deadlift
Upright row
Hang clean
Thruster
Split jerk
6-EXERCISE COMPLEXES
Arnold press
Stiff-legged deadlift
Bent-over row
Thruster
Squat
Stiff-legged deadlift
8-EXERCISE COMPLEX
Curl
Upright row
Bent-over row
Hang snatch
Shoulder press
Thruster
Upright row
Curl
9-EXERCISE COMPLEX
Arnold press
Stiff-legged deadlift
Bent-over row
Squat
Upright row
Hang snatch
Thruster
Bent-over row
Hang snatch
>> David Sandler, MS, CSCS is the director of StrengthPro, Inc., a Las Vegas-based sports-performance consulting group. For more info, visit www.strengthpro.com.
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