COMPLEX TRAINING MADE EASY

If you're tired of spending hours on your cardio trying to sculpt a perfect

physique, TRAIN might have the solution.
Busting through plateaus can be frustrating, but this article maes comple!es seem simple.
Burn fat in a hurry and e!pedite your progress"
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TRAIN MAGAZINE
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The hottest topic on most people's lips is fat loss, (hether they're getting bac in shape for the
Ne( )ear, getting ready for spring brea, or getting into that old dress or their favorite pair of
*eans. This is the perfect time to recalibrate, refocus, and recommit to your fat+loss program.
#ne of the best training methods in my arsenal is comple! or matri!+style training. These
methods (or e!tremely (ell after the strength+boosting component of your program, (hen
you've already made a concerted effort to build some muscle.
I first learned about comple!es bac in the late ,--.s (hen I (as *ust getting started in the
iron game. Istvan /avore is (idely regarded as the pioneer of comple!es, and (hile he used
them to improve the #lympic lifts, I feel as though they're great as a (orout finisher as (ell.
But before (e dive head first into a fe( sample comple!es or matrices, let's first discuss (hy
you might choose to include them in your (orouts.
0omple! or matri!+style training (or e!tremely (ell after you've already made a concerted
effort to build some muscle.
#ENEFITS OF COMPLEXES
0omple!es and matrices have quite a fe( benefits, but here are *ust a fe( that spring to mind%
$
T%e&'"e Fat Loss F"ie()l&
This is an obvious benefit for long duration, lo( intensity cardio targets such as improved
cardiovascular function and parasympathetic tone etc.1but not ma!imal fat loss. Anaerobic
intervals in the ,%,+,%2 (or%rest ratio are some of the best (ays to shed body fat. )ou don't
(ant to use them all year round, but if you (ant an all+out assault on body fat, they're the real
deal.
*
T%e&'"e Fast
If you're looing to get lean, more training volume isn't al(ays better. In fact, this is the ideal
time to use faster, more high intensity methods. 0omple!es are fast and brutally effective,
(hich gets you in and out of the gym quicer.
+
T%e& E,,icie(tl& -se S.ace a() E/0i.1e(t
#ne of the big issues (hen it comes to fat loss training is equipment and&or space. Not
everyone has sleds, pro(lers or a hill in the bacyard to train (ith.
0omple!es and matrices are not only space
efficient1they can often be done in a small area1but theyrequire minimal equipment as
(ell. 3ith only one barbell, a sandbag or even *ust your body(eight you can noc out an
intense (orout.
T2E #ASICS
3hen performing comple!es, I typically prescribe 45 total reps. 6y favorite options are either
four e!ercises (ith si! repetitions each, or si! e!ercises (ith four repetitions each. )ou'll
perform each e!ercise for the allotted number of repetitions, and then move immediately into
the ne!t e!ercise. 7o through the entire series of e!ercises, and then rest for the same period
of time, or at the most, t(ice as long as it too you to go through the series.
As your conditioning improves, (or to decrease the rest period so that you adhere to a ,%,
(or%rest ratio.
SAMPLE COMPLEXES AND MATRICES
No( that (e've covered the basics, let's loo at a couple of sample comple!es you can tae to
the gym and start performing today"
T%e #asic #a"bell Co1.le3
This is a super+efficient comple! that even the most seasoned iron veteran (ill en*oy. All the
big lifts are tied into one a(esome series"
F"o(t S/0at
Wee $: 2 comple!es
Wee *: 5 comple!es
Wee +: 8 comple!es
Wee 4: 9 comple!es
Co1.le3
Romanian :eadlift% 5 reps
Bent+#ver Ro(% 5 reps
;ront <quat% 5 reps
$ush $ress% 5 reps
7ood 6orning% 5 reps
Bac <quat% 5 reps
#o)&!ei5%t Le5 Mat"i3
If you struggle (ith body fat in the legs, this lo(er+body matri! (ill help you blo(torch it
lie no other"
L0(5e
Wee $: 4 matrices
Wee *: 2 matrices
Wee +: 2 matrices
Wee 4: 5 matrices
Mat"i3
=ertical /ump% 9 reps
<quat% 9 reps
<tep+>p% 9 reps
?unge% 9 reps
Sa()ba5 Co1.le3
?ast but not least, if you (ant something a bit different, give this sandbag comple! a shot. It's
not only fun, but the sandbag also creates some unique challenges due to its non+conforming
nature.
O6e"%ea) P"ess
Wee $: 2 comple!es
Wee *: 5 comple!es
Wee +: 8 comple!es
Wee 4: 9 comple!es
Co1.le3
<andbag <houldering% 9 reps
Bent+#ver Ro(% 9 reps
Romanian :eadlift% 9 reps
#verhead $ress% 9 reps
S-MMARY
As you can see, fat loss training doesn't have to be comple! @pun intendedA. Instead, basic
e!ercises performed in series at a breanec pace can absolutely help you achieve your goals
quicly.
;or the ne!t month, finish at least one, if not t(o, of your (orouts (ith one of the comple!es
or matrices outlined above. I guarantee it's going to fast trac your fat loss progress, and get
you on your (ay to the lean, sculpted physique you've been looing for"
http://www.bodybuilding.com/fun/3-benefts-of-weightlifting-complexes-and-3-
sample-complexes.html