Burn fat, build muscle - the powerful training method
Want To Challenge Your Body and Stimulate More Growth?
What training method do you usually use? Do you currently use supersets or circuits in your fitness program? Have you had success with using these methods in your program? Want to challenge your body and stimulate more growth? Complexes is a little known training system that uses the training method concept of supersets and takes it to the next level. Simply put, a complex is a series of lifts combined in a nonstop, continuous movement using the same piece of equipment and typically the same weight for each exercise.
An Efficient and Aggressive Method of Performance Enhancement
Complexes were created and first used in 1967 by former Olympic weightlifting coach Istvan “Steve” Javorek who was quoted “My original goal with complex exercises was to find an efficient and aggressive method of performance enhancement that saves time and makes the program more enjoyable.”
Improvement of Fitness Conditioning
As a Personal Trainer I use complexes with my clients because of the different intensities and rep ranges, and as a result my clients have the opportunity for growth of the targeted muscle fibers, as well as an improvement of their fitness conditioning.
How to Create or Build a “Complexes” Style Program for Yourself
Essentially, complexes incorporate 4 exercises of varying intensity, targeting both slow and fast twitch muscle fibers and fatigue you beyond what you are used to. Creating a program for yourself can be a bit confusing, so below, you will find a guideline of how to create or build a “complexes” style program for yourself.
- Choose a power exercise and complete 3-5 reps
- Choose a strength exercise and complete 6-8 reps
- Choose an isolation exercise and complete 8-12 reps
- Choose a body weight exercise and complete as many reps as possible
If your goal is to build lean muscle or hypertrophy here is a sample program:
- Power clean (3-5 reps)
- Squat (6-8 reps)
- Bent over row (8-12 reps)
- Push ups (as many reps as possible)
If your goal is fat loss or improved fitness conditioning you could use the following program:
- Deadlift (8-12 reps)
- Bent over row (12-15 reps)
- French press (15-20 reps)
- Body weight squats (as many as possible)
For both programs above, complete the reps for each exercise simultaneously with no rest.
Once you have completed all 4 exercises and their reps, then you can take a break of up to 2-3 minutes. Your goal will be to complete 2-4 rounds of your desired workout with the appropriate rest breaks between each round.
Personal Trainers Tip
Choose a weight that will allow you to complete the desired reps with perfect form. This is very important to not only allow you to make the appropriate gains, but also to prevent injury.
So if you are currently using a circuit style program and feel you are in a bit of a rut, give Complexes a try.
Lisa Gervais, BCRPA and ACE Certified Personal Trainer