I've been revisiting this way of working out with more intensity than I previously did, and with enough intensity, I'm starting to think they are a key tool for busy folks who want to maintain muscle while trimming up.
Doing a set of these exercises, in succession, without putting the weights down in between movements and without stopping for a breather until the circuit is complete is a very efficient way to workout.
As an aside, a former Texas A&M weightlifting coach, Istvan Javorek, is credited as The Godfather of Complex conditioning.
Strength coach Dan John has some great complexes to do. One complex I've been doing with good results is based on one of Alwyn Cosgrove's:
-Deadlift
-Romanian Deadlift
-Bent Over Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Good mornings
Doing the entire circuit, non-stop is one set. I've tried to stick with 6 sets and the following reps / loading scheme ...
-6 reps @ beginning weight (don't be afraid to start with a 45lb bar if you've never done Complexes)
-Add weight, 5 reps;
-Add weight, 4 reps;
... etc.
-Add weight, 1 rep.
Adding 10-20 lbs between sets can get challenging quickly, so set ego aside and start smaller and lighter to get the feel of things. 5-10 lbs is fine.
Pretty soon, you'll move all the weight you need in a short amount of time, and the post-exercise high and calorie-burn feels pretty good. Limit rest between sets and you can be smoked and done in no time.
Doing a set of these exercises, in succession, without putting the weights down in between movements and without stopping for a breather until the circuit is complete is a very efficient way to workout.
As an aside, a former Texas A&M weightlifting coach, Istvan Javorek, is credited as The Godfather of Complex conditioning.
Strength coach Dan John has some great complexes to do. One complex I've been doing with good results is based on one of Alwyn Cosgrove's:
-Deadlift
-Romanian Deadlift
-Bent Over Row
-Hang Clean
-Front Squat
-Push Press
-Back Squat
-Good mornings
Doing the entire circuit, non-stop is one set. I've tried to stick with 6 sets and the following reps / loading scheme ...
-6 reps @ beginning weight (don't be afraid to start with a 45lb bar if you've never done Complexes)
-Add weight, 5 reps;
-Add weight, 4 reps;
... etc.
-Add weight, 1 rep.
Adding 10-20 lbs between sets can get challenging quickly, so set ego aside and start smaller and lighter to get the feel of things. 5-10 lbs is fine.
Pretty soon, you'll move all the weight you need in a short amount of time, and the post-exercise high and calorie-burn feels pretty good. Limit rest between sets and you can be smoked and done in no time.