Save Time and Torch Fat With Complexes

 

Minimize your training time while maximizing your fat-burning and muscle gains.

By Grant Lofthouse

Complexes are generally used as a conditioning method to skyrocket the heart rate and burn fat. Lately I’ve been thinking outside the box with my complexes.

Complexes are when you do all the reps of one exercise before moving onto the next—without putting the weight down until all the reps are complete. That counts as one set. You’ll take a brief rest and repeat for the recommended number of sets. So, if you were to perform a complex workout it might look something like this:

First exercise: Something explosive like a jump or throw.
Second exercise: Usually one of the big 3 strength exercises (squat, bench or deadlift).
Third and forth exercise: Assisted exercises for the squat, bench or deadlift.
Fifth and sixth exercise: Usually some sort of pump work and abs.
Last Exercise: Complex 

This typical program used to take me between 60-75 minutes to complete. However, I now have less time to workout, so I decided to go against the grain when it came to my weight training and use complexes as additional work. Here's what I now do to cut my workout time practically in half. 

New Complex Approach

First and second exercise: Explosive and strength exercises paired together—also known as contrast training.
Third exercise: Complex 

That’s it. I’m done and dusted in about 30 minutes. Because the complex builds muscle, burns fat, and improves condidtioning, I don’t see the point in doing it the old way. A complex is a great way to build muscle because of the greater muscle time under tension. So next time you’re at the gym, do your couple sets of deadlifts or bench, and then move straight into a complex. You can give any of the following complex routines a go for a fast and effective workout.

Full Body Complex Examples

If you follow a full body workout then start your session with one of the ‘big 3’ and then move onto any of the following:

Barbell Complex: 
High Pull x 6
Hang Clean x 6
Front Squat x 6
Military Press x 6

Kettlebell Complex:
High Pull x 5
Snatch x 5
Press x 5
Squat x 5

Upper Body Complex Examples

If you follow an upper / lower split then start you session with a upper body strength exercise and then move onto any of the following:

Dumbbell Complex:
Renegade Row x 8
Bent Over Row x 8
Dumbbell Clean and Press x 8
Push Press x 8

Body Weight Complex:
Handstand Press x 5
Pull-Up x 5
Ring Push Up x 5
Inverted Row x 5

Lower Body Complex Examples

If you follow an upper/lower split then start your session with a lower body strength exercise and then move onto any of the following:

Barbell Complex:
Deadlift x 6
Romanian Deadlift x 6
Reverse Lunges x 6
Front Squat x 6

Kettlebell Complex:
Double Swings x 10
Double Front Squat x 10
Double Swings x 10 

For all of the above complex examples perform 3-5 sets with 90-120 seconds rest.

So there you have it, if you’re stuck for time but still want to get a crazy pump, muscle burn and accelerated heart rate. Think outside the box and use complexes as your assistant work.

Grant Lofthouse is an RKC and the founder of Cardio Haters Training. He specializes in getting people sexy without cardio and has a current mission to help 100,000 cardio haters set themselves free from the treadmill grind. For more info visit CardioHaters.com