A muscle building complex is where you string together a bunch of movements that flow well together and perform them for a few repetitions. There are complexes that involves performing just 1 repetition per movement, and others that involve doing 6 repetitions per movement.
Complexes take your workout to a whole different level. You’re able to train a lot of muscles in a very short period of time, making them an amazing muscle building technique. A technique that very few muscle building programs include.
You can do complexes with Kettlebell, Barbells, or Dumbbells. I love Kettlebell training, so here’s a great Kettlebell complex:
- Kettlebell Clean x 6 reps
- Kettlebell Front Squat x 6 reps
- Kettlebell Press x 6 reps
- Kettlebel Row x 6 reps
- Kettlebell Swing x 6 reps
- Rest 1 minute, and repeat 2 more times
You can also do this same complex with dumbbells. To do it with a Barbell, replace the swing with a romanian deadlift.
Use a weight that you can use for your weakest lift, but that is still challenging.
To make the workout more challenging, try and complete more rounds.
Complexes vs. Circuit Training
Complex training should not be confused with circuit training. Complexes involve performing a series of exercises that:
- Flow well together
- Use the same load
- Are performed with one piece of equipment
- Are performed in the same space
With circuit training, you can break all of those roles. The only thing Complexes and Circuit have in common is that you perform a series of movements without rest.
Complexes are used by MMA fighters as a conditioning tool. The most famous complex is Randy Coutures:
- Barbell Rows
- Barbell Upright Rows
- Barbell Overhead Press
- Barbell Good Morning
- Barbell Split Squats
- Barbell Back Squat into Behind the Neck Jerk
- Barbell Straight Leg Deadlift
How do Complexes build Muscle?
Complexes work a lot of muscle mass at once, causing a huge release in Human Growth Hormone and Testosterone. So as long as you eat right and rest properly, you will gain muscle.
- Do not over-do complex training. It’s a great regimen, but do not do it more than once per week.
- Complexes will not build strength. The easiest way to hurt yourself is to go heavy on your complex training.
If you’d like a great complex routine, then grab Craig Ballantyne’s Muscle Massacre. Click here for more information.
Share and Enjoy