Complexes are great training tools that can be used as part of a fat loss training program, used to enhance conditioning or used to increase training density. A complex is a series of exercises, using the same implement for each exercise, taking minimal rest between each exercise and doing a programmed number of reps for each exercise. After the last exercise you would take your rest and then get ready to roll again for a few more sets.
There are some many ways to come up with a complex. You could do a four exercise complex. You could do an eight exercise complex. You could work in the 4-6 rep range for each exercise. You could work in the 8-12 rep range for each exercise. You could do a uni-lateral complex or you could do a bi-lateral complex. But there are two rules that I’ll always follow when doing a complex. One, I’m going to use the same mode of resistance for each exercise whether it’s bodyweight, dumbbells, barbells, kettlebells, etc.. Two, I’m going to use the same weight for each exercise. In order to determine how much weight you should use for the complex determine what is the hardest exercise in the complex. What is the weight for that exercise that you could do for the programmed number of reps without form totally breaking down? This is the weight you are going to use for the entire complex.
Here is an example of a pretty simple complex, a uni-lateral Landmine complex:
- Four exercises: single leg SLDL, single arm bent-over row, suitcase split squat, single arm press
- 10 reps on each side for each exercise
- The single leg SLDL is the hardest exercise in the complex so this will determine the weight used (As a side note I went to easy on myself for weight selection with the round that was filmed)
- Perform for 3-5 sets