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How To Master The Pull-Up Take on the toughest of fitness classics for serious upper-body strength and master it with our pull-up plan 8 Feb 2018 Bodyweight exercises Exercises

3 Benefits Of Weightlifting Complexes And 3 Sample Complexes!

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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