19
Mar
09

Complexes = Fat Loss and Muscle Gain


So you want to lose body fat and gain muscle at the same time?  But, you’ve been told you can’t do that.  You’ve been told that you have to either lose body fat or build muscle, you can’t do both at the same time.

Well, while this may be true for most types of training, it’s not entirely true for all types of training.  I train my clients with complexes to get maximum results in a shortest period of time.

I will warn you.  Complexes are not for beginners.  In fact, if you have been training for less than one year don’t bother going any further.  You really need a sound training foundation to be able to do complexes.

The first thing I need to do is explain what I mean by complexes.  When you do a single lift, like say a curl, that is called an isolation type exercise.  Simply because it isolates the bicep muscle.  When you do a single exercise that works out more than one muscle group that is called a compound exercise.  An example of a compound exercise is a bench press.

Now, when you do two exercises together, one right after the other, that is called a super set.  And when you do three exercises one after the other that is called a giant set.

The best way to build muscle is to do super and giant sets.

Complexes are exercises that involve four or more exercises done one after the other without stopping to rest.

The wonderful thing about doing complexes is that you only need one barbell and you stay in the same spot the entire time.  So if you are in a crowded gym, you don’t have to wait to get the weights you need or have someone cut in with you.

Here is an example:

Bent Over Barbell Row
5 sets of 5 reps

BB Bent over Row
FRONT SQUAT + PUSH PRESS
5 sets of 5 reps

Front Squat Push Press
JUMP SQUAT (BAR ON BACK)
5 sets of 5 reps

Jump Squat
Good Mornings
5 sets of 5 reps

Good Mornings

These complexes consist of doing each exercise – Bent Over Barbell Row, Front Squat + Push Press, Jump Squat, Good Mornings – one after the other without stopping.  When you complete all four exercises then you have done one set.  You will do a total of five sets.  To do all four exercise groups should take you from forty five minutes to an hour to complete.

Sound intense?  Oh no, this is only the first part of the complexes.  There are three other parts that you would need to complete.

In order to get the three other parts of the complexes you have to sign up for online training.

Complexes are only one tool that I use to help my clients build muscle and lose body fat.  And I have to tell you, complexes are not for everyone.  They are difficult and often times have the most conditioned crying for mama by the time we are finished.

If you think you are ready to do complexes, sign up for online training at FC-Nation.com

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