Complex Training New Method for Amazing Muscle Building Results

Cardio and weight training are obvious components of any successful bodybuilder’s regimen.  But some people are starting to combine the two elements into a fascinating program called complex training which is producing amazing results.  And don’t be fooled... complex training is definitely not circuit training!

Bodybuilders have been using weight training for decades to build muscle and pack on mass.  So I’m obviously not telling you anything new by saying that lifting weights can produce amazing muscle growth over time.  Likewise bodybuilders – as well as everyone else – have done cardio workouts to lose weight and cut fat so they become leaner and more cut.

Seeing as how both lifting and cardio perform different functions, people have used them separately to sculpt their bodies.  But as we all know, doing your cardio sessions and weight lifting routines can become monotonous as well as self-defeating since the body will eventually adapt to any workout routine over time.  So bodybuilders like to switch things up a little in their workout programs every so often.

And one way in which some bodybuilders have chosen to switch things up recently has included a program called "complex training."  Complex training is a unique way to combine both cardio and weight lifting into one program which can produce both excellent fat loss and muscle sculpting results.

How Complex Training differs from Circuit Training

Now at first thought, you might think that complex training sounds exactly like circuit training.  I wouldn’t blame you either since circuit training sees people running around the gym like a chicken with its head cut off trying to perform every lifting routine without any rest.  And circuit training can certainly be a worthwhile way to switch up your workout program – save for the fact that some a-hole might be taking all day on the machine you need to use in the middle of circuit training.

However, even though circuit and complex training share similarities, they are actually two different things.  Complex training differs from circuit programs because it involves specific body movements where you move in a way which allows you to get a major cardio workout in as well as improve your coordination.  Plus you don’t switch weight or machines in complex programs; you keep the same weight throughout the entire session.

Going even further, complex training is weight lifting which puts the emphasis on cardio rather than just building muscle.  Of course you will build muscle in the process too (remember, you’re using weights here), but the main focus with these complex exercises is in performing cardio-type movements.  To sum this up, complex training uses strength training in a cardiovascular manner.

Specifics of Complex Training

Just knowing what complex training is and how it differs from circuit training isn’t going to tell you a whole lot.  So it’s essential to know how to perform the complex training as well.  Actually doing complex exercises means that you will be running through a number of exercises in succession (much like circuit training).  And because of the fact that you’ll be doing the exercises in succession, you want to be sure and use the same amount of weight for each exercise so the transition is fluid.

Like I said before complex and circuit training are similar so, just like with circuit exercises, there will be a lack of a break period.  But when you’re doing the complex training, your break period will increase your metabolism greatly and be akin to cardio training sessions.

So when picking the exercises for your workout program, keep in mind that you need to complete all of the exercises for a certain body part and go right into the next motion.  This is an area where complex and circuit training definitely differ since circuit training sees you alternating machines or amounts of weight.  Complex training, on the other hand, would see a person completing all of their squat exercises before moving directly to the dumbbell flys motion with the same weight.

Since you will be completing all exercise repetitions without moving to different stations, you should know going in that this type of training will be extremely tough due to the lack of recovery time.  With this being the case, you’ll definitely need to decrease the amount of weight that you use for these exercises.  And it will need to be a big decrease from what you’d normally use too so get used to lifting light until you are more accustomed to complex training.

Sample Workout

Now that we’ve covered all of the basics on complex training, let’s take a look at a sample workout (keep in mind that this is just one circuit).

Dumbell Flys X 6
Shoulder Press X 6
Squat X 6
Upright Rows X 6
Lunges X 6
Military Press X 6
Bent Over Rows X 6
Deadlift X 6
Calve Raises X 6

Obviously this is just a sample workout so you can substitute, add, or remove any exercises you wish to from the routine.  Once you make it through all of the exercises without stopping then you can take a 1 or 2 minute break before starting the whole process all over again.

The key is to try and build up your endurance with these exercises before you make the decision to increase anything.  If you can only make it through one circuit of complex training then you’ll want to build up to being able to make it through two circuits.  When you have made it through two circuits then you will want to move up to being able to do three or four circuits.

Another thing you can do is decrease rest time between circuits or add more reps to the exercises you’re doing.  If you are able to do six or seven circuits then you should seriously think of adding more weight because complex training isn’t supposed to be akin to running a marathon.  Instead, it’s supposed to consist of short circuits with little rest in between.

Here's another example from the EliteFitness.com Forums:

I do this amazing finish to my workout its called "Around the World"

Get a weight plate if its your first time get a 25lb plate if thats too strenuous go down the next available plate if your plates are in kilos it will be your 11 kilo weight. The exercise is done 5,4,3,2,1.

First you'll pick up the weight and holding it with both hands you hold it out with your arms fully extended and "drive the bus" your just turning the plate to the right like your driving (5 times), then without rest immediately go to a chest press standing (5 times) then on your 5th press up pull it behind your head and press up keeping it behind your neck (5 times) coming down on your 5th press up hold the plate to your back and squat as far down as you can (5 times) after that again without rest pull it back front and do 5 big half circles starting either to the right or left swing the weight with arms fully extended in a half circle and bring it back to ur waist and then go to the other direction doing the same thing.

Once your done with that take a 15 second break, 30 if your really exhausted and begin again but only 4 and so on. When you get to the final where your only doing it 1 time do it as FAST as possible and when you get to the circle do two full circles. I promise you will notice a difference in definition and strength and endurance. 3 weeks ago i was barely getting the 25 and now i'm doing it with a 45 lb weight.

Considerations with Complex Training

One point that can’t be stressed enough with complex training is that you need to use light weights.  Complex routines are not meant to impress any other lifters in the gym so don’t go off trying to carry around an impressive weight while doing these endurance exercises.  Instead, make sure that you do can every exercise comfortably with the weight used.  It may take a little bit of trial and error before you find the perfect weight to use, but it’s definitely necessary to get this right before moving on to another circuit.

You should also note that it will be extremely difficult to perform isolation exercises like shoulder raises or bicep curls when doing complex workouts.  The reason why it is so tough is because you work smaller muscle groups in isolation exercises, and they may not be able to hold up in the middle of complex training.  This is in contrast to compound exercises like squat and bench press where you have a large amount of muscle groups working at once which will help power you through the workout.

Once you get the hang of what exercises to use, which weight to perform the repetitions with, and what your limits are, you will find complex training to be a very rewarding workout program.  Sure complex exercises aren’t meant to build hulking muscles, but they will be a great substitute for anyone who is seeking to combine their lifting and cardio sessions into an interesting break from the norm.  So next time you’re looking to change things up a little bit in the gym, make sure to give complex training a try.

Here's a link to a post on the EliteFitness.com Forums that summarizes over a dozen different training methods.

Author: George Spellwin