Complex Workout Training Made Simple

Olympic Weight for Training
All You Need For A Great Workout
Lifting weights can be one of the best ways to burn off excess body fat and improve your overall fitness levels. One way to use weights to achieve these goals is to do a type of workouts called Complexes. This article gives you everything you need to understand what complexes are and how to incorporate them into your training program.

Complex Training Defined
Complex based workouts are a series of exercises performed one after another using the same weight with no rest between sets. You shouldn’t even put the barbell or dumbells you are using down between exercises. Just perform each exercise for the prescribed number of repetitions one after another until each has been done. You only rest after all exercises for a particular complex have been done. After you rest, repeat the complex again. Rest, and repeat again in this fashion until all of the complexes for the workout have been done.

Example Complex Workout
Squat (10 reps)
then (no rest)
Military Press (10 reps)
then (no rest)
Bent Over Row (10 reps)
then (no rest)
Stiff Leg Deadlift (10 reps)
End of complex 1
Rest. Repeat.

Another benefit of complexes are that they require very little equipment. All you need is a barbell and plates or a set of dumbbells and a squat rack. They can also be done in a fraction of the time a typical workout takes. After a 20 minutes of a complex style workout you will feel as if you pushed yourself to the limit for an hour.

The best types of exercises to use are the so-called money exercises, which involve large muscle groups. They includes: squats, standing military presses, bent over rows, and stiff leg deadlifts. You should also choose movements that are done standing up. This not only ensures you will pick challenging exercises but also makes going from one movement to another with no rest easy.

When choosing what weight to use, start with either a barbell with no added weight or pair of dumbbells that you can use to do 15 reps of the first exercise in the complex. While this may seem to light at first, we guarantee that the intensity of this workout will have you quickly thinking and feeling otherwise.

Sample Workout For You To Use
Below is a complex workout to help get you started. It’s to be done on non-consecutive days (i.e. Monday and Thursday) during the week.

Complex A (Monday Workout)

Complexes per Workout
Week 1: 4
Week 2: 5
Week 3: 6
Week 4: 6 (increase weight used by 5-10 lbs.)

Reps per Exercise: 6
Rest Between Complexes: 120 seconds

Exercises
1. Barbell Squat
2. Standing Shoulder Press
3. Stiff Leg Deadlift
4. Bent Over Row

Complex B (Thursday Workout)
Complexes per Workout
Week 1: 3
Week 2: 4
Week 3: 5
Week 4: 5 (increase weight by 5-10 lbs.)

Reps per Exercise:
12
Rest Between Complexes: 60 sec

Exercises
1. Dumbbell Split Squat
2. Upright Row
3. Standing Calf Raise
4. Dumbbell Bent Over Row

If you need to see examples to learn how to perform any of the exercises used in the workout above check out www.exrx.net.

After you get through this 4 week program you can start a different series of complexes using different exercises, sets, and repetitions or begin a different type of workout. Depending on your current fitness level, you can do more or less exercises with each complex. Upper and lower body exercises are alternated to make the workout more challenging. Again, remember to perform each exercise one after the other without resting between sets, this means you shouldn’t even put down the barbell or dumbbells.

You can also combine complexes with your regular weight training workouts by doing either a complex style workout on alternate days such as: Monday (Complex Workout), Wednesday (Weights), and Friday (Complex Workout) or Monday (Complex Workout) Tuesday (Weights) Thursday (Complex Workout) Friday (Weights).

The next time you are training to lose weight or are looking for something more effective than jogging to get into shape give complex training a try. If you give it all you have you will get back the toughest workout of your life and into shape faster than you thought possible.

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