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If you're tired of enduring cardio session after cardio session to get fit, you might want to give the newest training method a try: complexes. When your main goal is to lose body fat, cardio is one of the best options to achieve results. High-intensity interval training has become the preferred method over steady-state cardio as it increases the amount of calories you burn after the session is done, allowing you to burn a greater amount of fat for the remainder of the day.
Now, however, high intensity interval training is starting to take a backseat to complex training. Don't think that complex training is just circuit training in disguise though -- with circuit training you are basically performing regular weight lifting exercises with no rest. But, with complex training you are performing whole body movements that flow together in a fashion that allows you to keep your heart rate up while also improving neuromuscular coordination.
What is complex training?
Complex training is a type of weight lifting that is meant to replace your traditional cardio sessions. Because the body often shows adaptation to repetitive endurance activities, complexes allow you to overcome this barrier so you are consistently getting results from your workout. Additionally, because complexes are done using strength training exercises, there will be a better transfer to your lifting workouts as well.
Due to the manner in which complex training is performed you will be primarily focusing on the cardiovascular side of your conditioning, rather than the pure strength side. This means that while they are definitely a good addition to your lift training, complexes are by no means a replacement.
How to perform complex training
Complex training involves a number of exercises performed in succession. During this time you will need to keep the weight exactly the same so that you can move fluidly from one exercise to the next. Because of this lack of a break period, you will increase your metabolism sufficiently so that the routine is more comparable with a high intensity interval training cardio session.
After choosing the exercises that you will perform, you will want to complete all of your specified reps for one exercise and then move to the next immediately afterward. It is not an alternating type of protocol where you would perform a squat movement, then an overhead press movement, followed by another squat movement then an overhead press and so on. Rather, you would do all of your squats, then move directly into your overhead press reps.
This type of workout is incredibly demanding on the body in terms of metabolic processes and recovery, so you will definitely need to keep that in mind. The weight you are using will need to be reduced drastically from the amount you would normally lift, particularly as you are reaching the end of the complex series when both your muscular and nervous system are likely to be extremely fatigued. Don't try and be macho for these exercises -- less really is more when it comes to complexes.
Some complex training examples and final points to remember...
Here are a few examples of complex exercises that you could perform. The following exercise should be performed in reps of five:
As you start making progress on this type of training, you can work on completing either more reps per movement, a greater number of circuits or decreasing the total time between exercises. Do keep in mind that your goal is to not make these endurance sessions. They should be kept relatively short, so if you progress far enough that you are at about eight reps per exercise and completing six circuits, your best move then is to increase the weight slightly.
Final points to keep in mind
Keep in mind are that you should always be using familiar movements that you are comfortable with. You want the entire sequences of exercises to flow really smoothly and if you are struggling with simple execution factors, this will definitely be an obstacle.
Also, the weight that you can comfortably do on the weakest exercise should be the weight that you choose to lift for all the exercises remaining in the sequence. Because of this factor, you do not want to choose isolation exercises to use in your complex training -- such as bicep curls or tricep kickbacks -- because these smaller muscles will not be able to handle the weight you are using on the more complex lifts in the sequence. You could reduce the weight in order to accommodate these isolation exercises, but then similarly the complex ones will not be challenging enough. Your best bet is to simply stick with more compound lifting movements.
Lastly, try and use exercises that will flow naturally without you having to move into awkward positions to readjust yourself or having to change hand placement a whole lot on the bar. The less downtime you have during these complexes the better the benefits and your conditioning level will be.
the simplicity of complexes
So, next time you're on the treadmill, bike or elliptical trainer and are feeling less than enthused, consider replacing that type of training with complexes. They will take up less of your time and you will reap much greater rewards provided they are performed correctly. Just remember that these are very taxing on the body so you will need to be sure you coordinate them well with the rest of your workouts along with making sure you get enough rest between sessions. Doing complexes twice per week to start is a good recommendation and then you can adjust as you see fit over time.
Now, however, high intensity interval training is starting to take a backseat to complex training. Don't think that complex training is just circuit training in disguise though -- with circuit training you are basically performing regular weight lifting exercises with no rest. But, with complex training you are performing whole body movements that flow together in a fashion that allows you to keep your heart rate up while also improving neuromuscular coordination.
What is complex training?
Complex training is a type of weight lifting that is meant to replace your traditional cardio sessions. Because the body often shows adaptation to repetitive endurance activities, complexes allow you to overcome this barrier so you are consistently getting results from your workout. Additionally, because complexes are done using strength training exercises, there will be a better transfer to your lifting workouts as well.
Due to the manner in which complex training is performed you will be primarily focusing on the cardiovascular side of your conditioning, rather than the pure strength side. This means that while they are definitely a good addition to your lift training, complexes are by no means a replacement.
How to perform complex training
Complex training involves a number of exercises performed in succession. During this time you will need to keep the weight exactly the same so that you can move fluidly from one exercise to the next. Because of this lack of a break period, you will increase your metabolism sufficiently so that the routine is more comparable with a high intensity interval training cardio session.
After choosing the exercises that you will perform, you will want to complete all of your specified reps for one exercise and then move to the next immediately afterward. It is not an alternating type of protocol where you would perform a squat movement, then an overhead press movement, followed by another squat movement then an overhead press and so on. Rather, you would do all of your squats, then move directly into your overhead press reps.
This type of workout is incredibly demanding on the body in terms of metabolic processes and recovery, so you will definitely need to keep that in mind. The weight you are using will need to be reduced drastically from the amount you would normally lift, particularly as you are reaching the end of the complex series when both your muscular and nervous system are likely to be extremely fatigued. Don't try and be macho for these exercises -- less really is more when it comes to complexes.
Some complex training examples and final points to remember...
Here are a few examples of complex exercises that you could perform. The following exercise should be performed in reps of five:
- Deadlift
- Romanian deadlift
- Bent over row
- Power clean
- Front squat
- Shoulder press
- Back squat
- Back hyperextension
- Underhand grip deadlift
- Upright row
- Reverse lunge
- Military press
- Jump squat
As you start making progress on this type of training, you can work on completing either more reps per movement, a greater number of circuits or decreasing the total time between exercises. Do keep in mind that your goal is to not make these endurance sessions. They should be kept relatively short, so if you progress far enough that you are at about eight reps per exercise and completing six circuits, your best move then is to increase the weight slightly.
Final points to keep in mind
Keep in mind are that you should always be using familiar movements that you are comfortable with. You want the entire sequences of exercises to flow really smoothly and if you are struggling with simple execution factors, this will definitely be an obstacle.
Also, the weight that you can comfortably do on the weakest exercise should be the weight that you choose to lift for all the exercises remaining in the sequence. Because of this factor, you do not want to choose isolation exercises to use in your complex training -- such as bicep curls or tricep kickbacks -- because these smaller muscles will not be able to handle the weight you are using on the more complex lifts in the sequence. You could reduce the weight in order to accommodate these isolation exercises, but then similarly the complex ones will not be challenging enough. Your best bet is to simply stick with more compound lifting movements.
Lastly, try and use exercises that will flow naturally without you having to move into awkward positions to readjust yourself or having to change hand placement a whole lot on the bar. The less downtime you have during these complexes the better the benefits and your conditioning level will be.
the simplicity of complexes
So, next time you're on the treadmill, bike or elliptical trainer and are feeling less than enthused, consider replacing that type of training with complexes. They will take up less of your time and you will reap much greater rewards provided they are performed correctly. Just remember that these are very taxing on the body so you will need to be sure you coordinate them well with the rest of your workouts along with making sure you get enough rest between sessions. Doing complexes twice per week to start is a good recommendation and then you can adjust as you see fit over time.
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