Abs Training and Nutrition Insider Secrets HTML version

Training & Nutrition Insider Secrets for a Lean-Body
2.6 Barbell, Kettlebell, and Dumbbell Complexes - a Different Style of
Weight Training for a Ripped Body
If you’ve been looking for a different training technique to break out of a rut,
eliminate the boredom, and bring on new results, “complexes” may be just what
you’ve been looking for. If you’ve never heard of “complexes” before, the basic
concept is that instead of repeating the same exercise for multiple reps to complete
a “set”, you sequence one rep of several different exercises right after one another
and repeat the sequence several times to complete a “set”. No, this is NOT circuit
training...it's much different. It’s basically like performing a routine, instead of just
mindlessly performing a typical “set”. This type of training is excellent to work a
huge amount of musculature in a short amount of time, and definitely takes your
workouts to a whole new level of intensity. The conditioning aspect of this type of
training is amazing, as you’ll find yourself huffing and puffing after repeating a
sequence a mere two or three times. If I had to venture a guess, I’d have to say
that this type of training probably elicits a good growth hormone response as well,
due to the large amount of full body work completed in a given time period. But
that’s just my guess.
I like to incorporate about 5 exercises into my complexes. Any more than that and
you might start to forget what’s next in the sequence. Here’s an example of a killer
barbell complex that really gets me fired up:
Example Barbell Complex
1. high pull from floor (explosive deadlift right into upright row in one motion);
2. barbell back to thighs, then hang clean (explosively pull bar from knees and
“catch” the bar at shoulders);
3. barbell back to floor, then clean & push-press;
4. barbell back to thighs, bend over, then bent over row;
5. barbell back to thighs, then finish with Romanian deadlift