3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

<div id="DPG" webReader="95.5903365294"><div class="side-bar" webReader="-14.5273972603"><div class="c11"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-vital-stats-b.jpg"/></div><h3 class="article-title c12">Vital Stats</h3><p><strong>TRAIN MAGAZINE</strong><br />The Official Print Partner of Bodybuilding.com</p><p><strong>Website:</strong> <a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank">https://train.magcs.com/</a><br /><strong>Facebook:</strong> <a href="https://www.facebook.com/TRAINmagazine" rel="nofollow" target="_blank">TRAINmagazine</a><br /><strong>Twitter:</strong> <a href="https://twitter.com/TRAINmag" rel="nofollow" target="_blank">TRAINmag</a></p></div><p>The hottest topic on most people's lips is fat loss, whether they're getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program.</p><p>One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you've already made a concerted effort to build some muscle.</p><p>I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they're great as a workout finisher as well.</p><p>But before we dive head first into a few sample complexes or matrices, let's first discuss why you might choose to include them in your workouts.</p><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-1b.jpg" width="560" height="631" border="0"/><p>Complex or matrix-style training work extremely well after you've already made a concerted effort to build some muscle.</p><h3 class="article-title">BENEFITS OF COMPLEXES</h3><p>Complexes and matrices have quite a few benefits, but here are just a few that spring to mind:</p><div class="left-side-stripe" webReader="2"><p>
<h4 class="c13">1 They're Fat Loss Friendly</h4>
</p><p>This is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don't want to use them all year round, but if you want an all-out assault on body fat, they're the real deal.</p><p>
<h4 class="c13">2 They're Fast</h4>
</p><p>If you're looking to get lean, more training volume isn't always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker.</p><p>
<h4 class="c13">3 They Efficiently Use Space and Equipment</h4>
</p><p>One of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. <img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-2b.jpg" width="272" height="160" border="0" class="float-right c14"/> Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout.</p></div><h3 class="article-title">THE BASICS</h3><p>When performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You'll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series.</p><p>As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio.</p><h3 class="article-title">SAMPLE COMPLEXES AND MATRICES</h3><p>Now that we've covered the basics, let's look at a couple of sample complexes you can take to the gym and start performing today!</p><h4>The Basic Barbell Complex</h4><p>This is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series!</p><div class="left-side-stripe" webReader="-23"><div class="float-right c17"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-4.jpg" width="219" height="247" border="0" class="c15"/><h6 class="altH6 c16">Front Squat</h6></div><p><strong>Week 1:</strong> 3 complexes<br /><strong>Week 2:</strong> 4 complexes<br /><strong>Week 3:</strong> 5 complexes<br /><strong>Week 4:</strong> 6 complexes</p><h6>Complex</h6><ul class="dpg-list"><li>Romanian Deadlift: 4 reps</li>
<li>Bent-Over Row: 4 reps</li>
<li>Front Squat: 4 reps</li>
<li>Push Press: 4 reps</li>
<li>Good Morning: 4 reps</li>
<li>Back Squat: 4 reps</li>
</ul><br /></div><h4>Bodyweight Leg Matrix</h4><p>If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other!</p><div class="left-side-stripe" webReader="-23"><div class="float-right c18"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-3.jpg" width="150" height="200" border="0" class="c15"/><h6 class="altH6 c16">Lunge</h6></div><p><strong>Week 1:</strong> 2 matrices<br /><strong>Week 2:</strong> 3 matrices<br /><strong>Week 3:</strong> 3 matrices<br /><strong>Week 4:</strong> 4 matrices</p><h6>Matrix</h6><ul class="dpg-list"><li>Vertical Jump: 6 reps</li>
<li>Squat: 6 reps</li>
<li>Step-Up: 6 reps</li>
<li>Lunge: 6 reps</li>
</ul><br /></div><h4>Sandbag Complex</h4><p>Last but not least, if you want something a bit different, give this sandbag complex a shot. It's not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature.</p><div class="left-side-stripe" webReader="-23"><div class="float-right c19"><img src="http://www.bodybuilding.com/fun/images/2014/3-benefits-of-weightlifting-complexes-and-3-sample-complexes-5.jpg" width="236" height="292" border="0" class="c15"/><h6 class="altH6 c16">Overhead Press</h6></div><p><strong>Week 1:</strong> 3 complexes<br /><strong>Week 2:</strong> 4 complexes<br /><strong>Week 3:</strong> 5 complexes<br /><strong>Week 4:</strong> 6 complexes</p><h6>Complex</h6><ul class="dpg-list"><li>Sandbag Shouldering: 6 reps</li>
<li>Bent-Over Row: 6 reps</li>
<li>Romanian Deadlift: 6 reps</li>
<li>Overhead Press: 6 reps</li>
</ul><br /></div><br /><h3 class="article-title">SUMMARY</h3><p>As you can see, fat loss training doesn't have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly.</p><p>For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it's going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you've been looking for!</p><a href="https://train.magcs.com/IT2C51/subscribe" rel="nofollow" target="_blank"><img src="http://www.bodybuilding.com/fun/images/2014/train-magazine-banner-1-24-2014.jpg" width="560" height="200" border="0" class="c20"/></a><br class="c21"/><h3 class="article-title">Recommended For You</h3><div class="c24" webReader="4.88888888889"><a href="http://www.bodybuilding.com/fun/5-muscle-misconceptions-that-may-stall-your-muscle-growth.html"><img src="http://www.bodybuilding.com/fun/images/2014/5-muscle-misconceptions-smallbox.jpg" alt="" width="200" height="114"/></a><div class="c23" webReader="6.28571428571"><h4 class="c22"><a href="http://www.bodybuilding.com/fun/5-muscle-misconceptions-that-may-stall-your-muscle-growth.html">5 Muscle Misconceptions That May Stall Your Muscle Growth</a></h4><p style="display: inline;" class="webReader-styled">
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The hottest topic on most people’s lips is fat loss, whether they’re getting back in shape for the New Year, getting ready for spring break, or getting into that old dress or their favorite pair of jeans. This is the perfect time to recalibrate, refocus, and recommit to your fat-loss program.

One of the best training methods in my arsenal is complex or matrix-style training. These methods work extremely well after the strength-boosting component of your program, when you’ve already made a concerted effort to build some muscle.

I first learned about complexes back in the late 1990s when I was just getting started in the iron game. Istvan Javorek is widely regarded as the pioneer of complexes, and while he used them to improve the Olympic lifts, I feel as though they’re great as a workout finisher as well.

But before we dive head first into a few sample complexes or matrices, let’s first discuss why you might choose to include them in your workouts.

Complex or matrix-style training work extremely well after you’ve already made a concerted effort to build some muscle.

BENEFITS OF COMPLEXES

Complexes and matrices have quite a few benefits, but here are just a few that spring to mind:

1 They’re Fat Loss Friendly

This is an obvious benefit for long duration, low intensity cardio targets such as improved cardiovascular function and parasympathetic tone etc.—but not maximal fat loss. Anaerobic intervals in the 1:1-1:3 work:rest ratio are some of the best ways to shed body fat. You don’t want to use them all year round, but if you want an all-out assault on body fat, they’re the real deal.

2 They’re Fast

If you’re looking to get lean, more training volume isn’t always better. In fact, this is the ideal time to use faster, more high intensity methods. Complexes are fast and brutally effective, which gets you in and out of the gym quicker.

3 They Efficiently Use Space and Equipment

One of the big issues when it comes to fat loss training is equipment and/or space. Not everyone has sleds, prowlers or a hill in the backyard to train with. Complexes and matrices are not only space efficient—they can often be done in a small area—but theyrequire minimal equipment as well. With only one barbell, a sandbag or even just your bodyweight you can knock out an intense workout.

THE BASICS

When performing complexes, I typically prescribe 24 total reps. My favorite options are either four exercises with six repetitions each, or six exercises with four repetitions each. You’ll perform each exercise for the allotted number of repetitions, and then move immediately into the next exercise. Go through the entire series of exercises, and then rest for the same period of time, or at the most, twice as long as it took you to go through the series.

As your conditioning improves, work to decrease the rest period so that you adhere to a 1:1 work:rest ratio.

SAMPLE COMPLEXES AND MATRICES

Now that we’ve covered the basics, let’s look at a couple of sample complexes you can take to the gym and start performing today!

The Basic Barbell Complex

This is a super-efficient complex that even the most seasoned iron veteran will enjoy. All the big lifts are tied into one awesome series!

Front Squat

Week 1: 3 complexes
Week 2: 4 complexes
Week 3: 5 complexes
Week 4: 6 complexes

Complex
  • Romanian Deadlift: 4 reps
  • Bent-Over Row: 4 reps
  • Front Squat: 4 reps
  • Push Press: 4 reps
  • Good Morning: 4 reps
  • Back Squat: 4 reps

Bodyweight Leg Matrix

If you struggle with body fat in the legs, this lower-body matrix will help you blowtorch it like no other!

Lunge

Week 1: 2 matrices
Week 2: 3 matrices
Week 3: 3 matrices
Week 4: 4 matrices

Matrix
  • Vertical Jump: 6 reps
  • Squat: 6 reps
  • Step-Up: 6 reps
  • Lunge: 6 reps

Sandbag Complex

Last but not least, if you want something a bit different, give this sandbag complex a shot. It’s not only fun, but the sandbag also creates some unique challenges due to its non-conforming nature.

Overhead Press

Week 1: 3 complexes
Week 2: 4 complexes
Week 3: 5 complexes
Week 4: 6 complexes

Complex
  • Sandbag Shouldering: 6 reps
  • Bent-Over Row: 6 reps
  • Romanian Deadlift: 6 reps
  • Overhead Press: 6 reps

SUMMARY

As you can see, fat loss training doesn’t have to be complex (pun intended). Instead, basic exercises performed in series at a breakneck pace can absolutely help you achieve your goals quickly.

For the next month, finish at least one, if not two, of your workouts with one of the complexes or matrices outlined above. I guarantee it’s going to fast track your fat loss progress, and get you on your way to the lean, sculpted physique you’ve been looking for!


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5 Muscle Misconceptions That May Stall Your Muscle Growth

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Boot Camp Fit: Grenade’s Rhino CrossFit Boot Camp Workout

Think you’ve got what it takes to hang with the ripped athletes of Team Grenade? Test yourself with this grueling boot camp workout!

Sculpt Your Six-Pack Now: Early Summer Abs Workout

The weather outside may be frightful, but soon it will be delightful! Kick-start your summer six-pack with this awesome abs plan.

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3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

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Paige Hathaway

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🌻 I haven’t went on a rant in awhile so if you don’t care to hear it... here’s your chance to exit 😝
MY QUESTION IS: Why do so many of us struggle to find happiness?! - HAPPINESS is at the top of everyone’s list. At the end of the day, we want to feel like we’re happy and have lived well. But oftentimes, we can find ourselves feeling unhappy and we may feel like we’re not sure why happiness isn’t happening for us.
- - - - - -
Most of the time when you have a negative thought or feel unhappy, you’ll read tons of self-help books that tell you to replace that negative thought with a positive one, they may also tell you to spend no more than 60 seconds thinking about it and move on about your day. (Easier said than done) That’s great advice and all but to me, all that does is sweep your negative thinking under the rug and the rug along with that negative thought is still there. Every person who has ever been on a weight loss diet understands this: “just don’t think about food” they say, (again, easier said than done) - this simply just does not work especially for the long haul.
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My thoughts: 💭 The next time you’re having a bad day or a negative thought about something, don’t ignore your emotions or thinking and “put on a happy face.” Instead, try accepting the way you feel and try to identify why you are feeling the way you are. By ending the internal struggle of how you actually feel, you can begin to understand your “WHY”— And by understanding yourself and your thoughts a bit better, you come to life’s choices with the most powerful tool of all: YOUR FULL SELF! To me: I feel as though, this is a much better way to choose happiness for yourself. In the end; YES!! happiness is a choice but to understand yourself better will allow your own sense of happiness to shine in brighter than anything else! ☀️🌈🌸

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