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3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!
Vital Stats
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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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Fat burning upper body workout
Skip the queue for fat loss with this strategic workout by March 2017 cover model Claudia Jovanoski.Words/workout: Claudia Jovanovski (pictured)Photography: James PatrickTime-poor gymmers are all too familiar with supersetting to save time. Pushing out two moves successively with little or no rest between is among the best fitness hacks going – especially for impatient types.Tri-sets step things up again, running together three fatiguing moves, meaning the workout is performed at high intensity for a shorter duration than standard circuits.According to a study at the Catholic University of Brasilia and the Eastern Illinois University, multiple sets (MS) and tri-sets (TS) were found to impact neuromuscular variables and body composition.The results of the study indicate that a multi-set regimen burns more body fat than circuit-like training.In tri-sets, the usual rest period between sets is used to complete a set of another move.Research also shows that the hormonal response to such unrelenting exertion favours optimal muscle growth (which in the real world equals tone and a faster metabolism).You can either pair exercises that are noncompeting (i.e. work opposing muscle groups), or you can pair exercises that target the same muscle group.The downside of this fast, furious method is a power penalty, which reduces the amount of resistance you can use and hence limits potential for strength gains.While some experts claim that staggering moves with opposing muscle group pairings circumvents this risk, the nervous system’s response to this training method necessarily inhibits power. Most experts maintain that classic training is best for strength goals.For more advanced users, tri-sets can be combined with classic sets by incorporating one or two strength moves performed classically (with or without intervening moves that keep the body moving without inviting fatigue).This workout uses sprints, so factor that in, whether you want to do a bike sprint in the gym or a dash on the track.On your marks, get set…1.
