Mike Geary asked:


If you've been looking for a different training technique to break out of a rut, eliminate the boredom, and bring on new results, "complexes" may be just what you've been looking for. If you've never heard of "complexes" before, the basic concept is that instead of repeating the same exercise for multiple reps to complete a "set", you sequence one rep of several different exercises right after one another and repeat the sequence several times to complete a "set".

No, this is NOT circuit training... it's much different. It's basically like performing a routine of exercises, instead of just mindlessly performing a typical "set" of one specific exercise. This type of training is excellent to work a huge amount of musculature in a short amount of time, and definitely takes your workouts to a whole new level of intensity. The conditioning aspect of this type of training is amazing, as you'll find yourself huffing and puffing after repeating a sequence a mere two or three times. If I had to venture a guess, I'd have to say that this type of training probably elicits a good growth hormone response as well, due to the large amount of full body work completed in a given time period. But that's just my guess.

I like to incorporate about 5 exercises into my complexes. Any more than that and you might start to forget what's next in the sequence. Here's an example of a killer barbell complex that really gets me fired up:

Example Barbell Complex

1. high pull from floor (explosive deadlift right into upright row in one motion);

2. barbell back to thighs, then hang clean (explosively pull bar from knees and "catch" the bar at shoulders);

3. barbell back to floor, then clean & press overhead;

4. barbell back to thighs, bend over, then bent over row;

5. barbell back to thighs, then finish with Romanian deadlift

Use a weight that you can still handle for your weakest lift of the bunch, but keep it heavy enough to challenge you. Try to repeat the sequence 2-3 times without resting... That's 1 set. You could progress over time on this routine by increasing the amount of times you repeat the sequence in each set, or by adding sets on subsequent workouts before eventually increasing the weight. For example, say you completed the above complex with 155-lbs for 3 sequences per set for 3 sets in todays workout. Next time you perform the workout, try to do 155 lbs for 3 sequences per set for 4 sets. Once you successfully complete 5 sets with 155, increase the weight 5 or 10 lbs next time, and drop back to 3 sets. This is a great way to make improvements over time, while cycling your training volume.

Now I'm going to show you a great kettlebell complex that really kicks my butt. I've been training with kettlebells for a little over a year now, and can definitely say that they have dramatically improved my strength, body composition, and overall physical capabilities. If you're not familiar with kettlebells, they are an old eastern European training secret that has just started to take the US by storm over the last few years.

Many elite athletes are using kettlebells as their preferred training tool for serious results. If you would like more info on kettlebells just go to TruthAboutAbs.com and click on Fitness Programs. I'd recommend just starting off with one bell and learn all of the single kettlebell drills first, before delving into the double-bell drills. Just one kettlebell coupled with some bodyweight exercises can literally be enough to comprise your own home gym, without any other equipment necessary. Or you can just incorporate kettlebell training into your normal training routine once or twice a week to shake up your routine and stimulate new results.

Example Kettlebell Complex

1. one arm swing

2. one arm snatch, keep the bell over head;

3. one arm overhead squat;

4. bell back down to bottom, then one arm high pull;

5. bell back down to bottom, then one arm clean & press

As with the barbell complex, repeat the sequence (without rest) 2-3 times with each arm. That's one set... and one hell of a killer set at that! Try increasing from 3 to 4 to 5 sets on subsequent workouts with a given weight before increasing your sequence reps. If you're not drenched in sweat with your heart beating out of your chest after that complex, you either went too light, or you are a mutant freak!

Alright, since most people will have easier access to dumbbells instead of kettlebells, now I'll show you how to compile a good dumbbell complex.

Example Dumbbell Complex

1. upright row with each arm separately, then both together;

2. front lunge with one leg, then the other;

3. back lunge with one leg, then the other;

4. curl to overhead press;

5. keep dumbbells at shoulders and squat

Again, the same type of sequencing and progressions work great with the dumbbell complexes. I think a great strategy is to alternate barbell complexes on one day with kettlebell or dumbbell complexes on alternative training days. For example, you could do barbell complexes Monday, kettlebell or dumbbell complexes Wednesday, and back to barbell complexes on Friday. Maybe hit some sprints and bodyweight drills on Saturday; then Monday would be kettlebell or dumbbell complexes again, Wednesday would be barbells again, and so on. Give this program a try for a month (if you dare), and you will be one hardened individual!

Dave Randolph asked:


Workout Tips

Cycle your workouts - vary the intensity, volume, exercises and tools Work for time not reps - :20 sec work :10 sec of rest for 4 minutes (Tabata Protocol) is very effective in burning fat and increasing work capacity Learn new lifts or movements and practice them Try to do something everyday, even if it is just a brisk walk for active recovery

Cycle your workouts but make sure they all focus on reaching the goal(s) you are trying to reach. If you are training for a power lifting meet, you need to make sure all your work is focused on the lifts you will be competing in. The 1st 4 days of the cycle focus on the your deadlift but do some lighter work on the squat and bench press. The 2nd week make the squat the primary lift, the 3rd week hit the bench press harder.

Work for time. When you focus on going for reps you limit yourself. If you say I will do 50 pushups today you will find yourself doing great up until 40 or so then your sub-conscious kicks in and the last 10 are a struggle with number 50 being all you can muster. However if you say I will do pushups for 3 minutes and you just start and do as many as you can, pause briefly, resume, etc when you reach 3 minutes you should have done a LOT more than 50 reps. Try it, it works

Don't get stuck doing the same things, your body adapts quickly to whatever is thrown at it. To keep improving, whether getting stronger, losing weight or building muscle we mus continually vary our routines to prevent adaptation. Varying our workouts and using different equipment also helps prevent boredom. So if your are a body builder, go learn to use kettlebells and incorporate them on your "cardio" days. If you only do aerobics, the treadmill or other non-resistance training pick up a weight, prefereably a heavy one. A light one wont do anything for you.

Be active every day. If you train every day you will reach your goals faster. Now this doesnt mean hit it hard every day. Instead of taking a day off, do something light such as Tai Chi or joint mobility or a nice walk. Nothing strenuous, nothing that will get the heart rate up or make you breathe hard, just even to get the blood flowing.

Here's a template that you can use to cycle your training over a 28 day period.

Day 1 - lift something heavy (very heavy) for a few reps and do a lot of sets with adequare rest between sets. Focus on strength, don't get the heart rate elevated, it isn't supposed to be cardio. Heavy dead lifts, or squats for example.

Day 2 - Crank it up a notch or 5. This is high intensity, your HR should come close to maxing out, you should be sweating bullets, you should be breathing hard. This is a metcon a good hard training day. Lots of sweat, lots of volume.

Day 3 - Active Recovery - joint mobility, a nice easy walk, Tai Chi. Day 4 - Moderate day, kind of in between days 1 and 2. Some yoga or moderate intensity body-weight stuff or easy kettlebells lifting such as snatches for 20 minutes with a very light bell. 50 to 60% RM on your deadlift or squat, but low volume also.



 

You can adapt this protocol to any training goal. Run the cycle for 28 days (4x7) and re-evaluate. If necessary you can run the same plan again, or you may create a new goal and tune your cycle to meet that goal.

If something comes up and you miss a day or two, or even a week, just pick up where you left off.

Using this template (the 4x7 is originally from Scott Sonnon - http://www.rmaxinternational.com) you can practice every day, make gains faster and still have plenty of recovery time.