A study done at the University of Athens explored the effects of doing strength and power training on alternate days (compound) to combining them in a single workout (complex).


Eighteen young men completed compound workouts or complex workouts three times per week for six weeks.


Power performance increased only with compound training. Strength increased after both compound and complex training. Muscle fiber cross-sectional areas increased significantly only after complex training, suggesting greater muscle hypertrophy.


If power is a priority, use compound training. If strength (and size) is the primary goal, use complex training.


To improve power, do heavy bench presses on Monday and plyometric pushups on Thursday, for example. For strength and size, begin with benches and follow that with plyometric pushups. – FLEX