One of the best ways to increase workout intensity is by introducing exercise complexes into your workout. It’s an idea borrowed from weightlifting, where multiple exercises are strung together to create a longer, higher intensity rep.
It’s different from the superset, tri-set and giant sets of the bodybuilding world in that the exercises are performed in a single rep, rather than consecutive sets. For those who aren’t fully aware of what that means, here’s a basic explanation…
In a superset, two full sets of an exercise will be performed back to back without a rest in between. For example you could do a set of 10 push ups, followed immediately by a set of 10 pull ups.
In a complex, you’d perform a single rep consisting of a series of exercises. For example, it might be something like a squat into alternating lunges, or a deadlift into a bent over row.
If you use kettlebells, it could be a single arm swing, into a single arm clean, then into a single arm press.
Below is an example of three exercises being used in one rep….
Why use complexes in training?
There’s a few different reasons that complexes would be put in a workout ahead of supersets.
Mixing movements balances fatigue
A complex allows you to mix your movement patterns effectively, so you can complete multiple exercises in a single rep. For example, in you were performing a front squat into shoulder press complex, your upper body is resting whilst the legs are working and vice versa.
It allows you to maintain intensity for longer because you don’t tire out a single body part.
Complexes allow you to practice techniques
When you perform complexes, chances are you’re using a lighter weight than you usually would for a lift. For example, if you’re performing a deadlift, clean and front squat complex, you won’t be using your 1 rep max, (you wouldn’t manage the whole set if you were).
By using a lighter weight you can practice technique well, but still enjoy a high intensity workout.
Complexes keep things interesting
We can be guilty of repeating the same exercises and routines in our workouts and complexes give us a chance to mix things up. By throwing in new challenges we keep enthusiasm high, enhance workout intensity and give us something to work on.
The other argument is that it can ‘shock’ the body into new progress. There’s a debate about whether or not that’s an effective strategy, but anecdotally it’s an effective way to boost progress.
Complexes reduce injury risk
One of the main causes of injury from resistance training is movement repetition. By repeating the movement pattern time and again you can develop muscle imbalances, strength imbalances and the like. With the introduction of complexes you can reduce the stress on single areas of the body.
This is helpful from both an injury prevention and rehab point of view.
What kind of complexes can I use in my training?
This depends on your goals and your training ability. Some people have the skills, strength and mobility to perform weightlifting movements. If you can do those, great - the world’s your lobster! If you don’t have those and you’re not familiar with weightlifting technique, don’t worry - there’s plenty of other options!
Here’s a few to get started with…
Dumbbell Thurster - this is a squat into a shoulder press. Excellent exercise, trains most of the muscles in the body and can be used as both a strength and conditioning exercise…
Squat and Lunge complex - this is a way of increasing the time under tension of the legs, but they also strengthen the legs individually as well as together. An excellent muscle builder.
Burpee into Pull ups - this is a great exercise combo that is perfectly at home in a finisher or conditioning session. It’s high intensity, all body and can be manipulated from a sets or reps point of view.
Throw these complexes into your training and enjoy the challenge of new exercises, new techniques and new results! It makes training more efficient, more fun and in lots of ways, more effective!
If you’re in East London and would the AdMac Fitness personal trainers to train you, contact us on 07921465108 or email us at admacfitness@gmail.com. We look forward to hearing from you.