Wednesday, February 11, 2009

Complexes are Fun...and effective.

Soreness has been getting better today from 2 days of pretty intense workouts...

Anyway, just like circuits...overtime, I've been a huge fan of the Complexes. Istvan "Steve" Javorek's complex routine pioneered and spearheaded this awesome approach to athletic conditioning. Since being exposed to this type of training for less than 2 years ago...I've been having fun with this approach to fat loss as well as it's conditioning benefits. It's very metabolic! A friend at TT had suggested this to me about more than a year ago (Ace...where are you man.).

Rule #1: Don't let go of that Barbell throughout the complex circuit. Grip will certainly be tested here, especially after doing this after a workout routine. It's also a good way to burn fat as an off day exercise as well.

You can use KB's, DB's but the best Complexes are with Barbells...I just need to use lighter weight. =)

You can mix and match pretty much any type of exercise in one round of a complex (saves you from running all over the gym or at home because you generally would use one challenging weight the whole time). I usually start them off with a power move like a high pull or a clean and like connecting dots - I would tackle each major muscle group after that.

Here's a good one:

Power Cleans
Push Press
Good Mornings

The combinations are endless for a total body workout or just a plain kick in the ass for off training work.

Turbulence Training, Rosstraining, Chris Lopez's FitandBusyDad Routines, Cosgrove and Dos Remedios all have all pretty stellar complex routines in their programs.

Did a complex routine with a Smith Machine...big difference...BIG DIFFERENCE. Free weights is the way to go here.

You just can't go to heavy to go 3-4 rounds and expect your grip to hold will get fatiqued. Get a decent challenging weight you can handle for 6-8 reps/exercise (usually 5-6 different exercises in a complex) and just get busy with it.

There's literally tons of approaches to do High Intensity Interval Training...this is just one of the great ones to do other than sprinting on a treadmill, grass, beach or track or jump roping or biking or what have you. I still like to run for HIIT but for times when you don't feel like pounding those knees too a complex for some high intensity interval training!!!

In closing, here's a great tip from Craig Ballantyne:

"89. Unattended problems will not go away, but will usually get worse. Anticipate and avoid problems – or meet them head on at the outset. Overcome fear by attacking it.

Fat Loss
• Bad habits that lead to poor eating and skipping workouts must be attacked head-on.
• If you are intimidated of the gym, you MUST go to the gym!
• Overcome fear. Destroy weakness.
• It will not get better by avoiding it.
• Become a Nike Robot. Just do it."

I like that...


Onto other things...I made MikeZ aka STBF's - NUTBAG AWARD for Superior Nutbagness. Yeeeeeeeeeeeeeeeeeeaaaaaaahh!!!! He's is the Co-founder and Chairman of the Board and I take the honor in accepting this recognition, Sir Mike.
Thanks Man! =)

Kings Of Leon...ever heard of that group? Here's a video of one of their great songs in their new album: "Only By the Night" entitled "Manhattan".

Here's another one called "Revelry"

Wouldnt really consider it gym rockin music but very alternative and really cool tunes to have on your ipod or your CD player in your car. It's just a great mix of instruments and voice...very good quality if your into that type of music genre.

Get it on itunes, get the CD, burn it...whatever - you have to have this on your music library. 5 Stars...



Roundballnz said...

Nice to see you have discovered Kings of leon ....

STBF said...

I don't listen to anything when working MP3 player doesn't like to stay in my ears. Unfortunately I am all too often forced to listen to Dance Tracks. My gym has a policy that if you don't like the music, it's your problem. I use my anger at Madonna and every other techno-pop group to fuel my resistance sessions.

Nice call on the Smith's just a license to puss out.

Thanks for reminding me of the complexes. I often get caught up in the Bodyweight/DB routine. Maybe a shot of CB's Big 5 routine is in order.

Anonymous said...

Nice post, Andy. I like the complex you put up...short and sweet...until the 3rd or 4th round. I've done them and compound lifts on and off but never on a regular basis.

Dumb question: How often would you recommend adding them?

By the way, that was the first I've heard of Kings of Leon and I love 'Manhattan'...downloaded it last night. Great tune!

Andy said...


Complexes are effective...definitely put that back in your arsenal for fat loss: they work...hey man, Madonna still rules!

Fred...complexes i would recommend doing at the end of the workweek with a total body routine. Too early in the week might wipe you out and you won't find that energy to keep it going (well, I speak by my own experience. I did 5 with the warm up...should only have done 3...might have made a difference).

Anyway, Manhattan is my favorite as well, Fred!!! I'm so glad you liked it!! I listen to them everyday now....hahaha!!1