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New Weight Training Technique Gets Superior Results Using Barbells, Kettlebells, or Dumbbells
If you’ve been looking for a different training technique tobreak out of a rut, eliminate the boredom, and bring on newresults, “complexes” may be just what you’ve been looking for.If you’ve never heard of “complexes” before, the basic conceptis that instead of repeating the same exercise for multiple repsto complete a “set”, you sequence one rep of several differentexercises right after one another and repeat the sequenceseveral times to complete a “set”. No, this is NOT circuittraining…it’s much different. It’s basically like performing aroutine, instead of just mindlessly performing a typical “set”.This type of training is excellent to work a huge amount ofmusculature in a short amount of time, and definitely takes yourworkouts to a whole new level of intensity. The conditioningaspect of this type of training is amazing, as you’ll findyourself huffing and puffing after repeating a sequence a meretwo or three times. If I had to venture a guess, I’d have to saythat this type of training probably elicits a good growthhormone response as well, due to the large amount of full bodywork completed in a given time period. But that’s just my guess.I like to incorporate about 5 exercises into my complexes. Anymore than that and you might start to forget what’s next in thesequence. Here’s an example of a killer barbell complex thatreally gets me fired up:Example Barbell Complex1. high pull from floor (explosive deadlift right into uprightrow in one motion);2. barbell back to thighs, then hang clean (explosively pull barfrom knees and “catch” the bar at shoulders);3. barbell back to floor, then clean & jerk;4. barbell back to thighs, bend over, then bent over row;5. barbell back to thighs, then finish with Romanian deadliftUse a weight that you can still handle for your weakest lift ofthe bunch, but keep it heavy enough to challenge you. Try torepeat the sequence 2-3 times without resting… That’s 1 set.You could progress over time on this routine by increasing theamount of times you repeat the sequence in each set, or byadding sets on subsequent workouts before eventually increasingthe weight. For example, say you completed the above complexwith 155-lbs for 3 sequences per set for 3 sets in today’sworkout. Next time you perform the workout, try to do 155 lbsfor 3 sequences per set for 4 sets. Once you successfullycomplete 5 sets with 155, increase the weight 5 or 10 lbs nexttime, and drop back to 3 sets. This is a great way to makeimprovements over time, while cycling your training volume.Now I’m going to show you a great kettlebell complex that reallykicks my butt. I’ve been training with kettlebells for a littleover a year now, and can definitely say that they’vedramatically improved my strength, body composition, and overallphysical capabilities. If you’re not familiar with kettlebells,they are an old eastern European training secret that has juststarted to take the US by storm over the last few years. Manyelite athletes are using kettlebells as their preferred trainingtool for serious results. Learn more info and pick up one ofyour own body-hardening kettlebells athttp://truthaboutabs.com/fitness-products.html. I’d recommendjust starting off with one bell and learn all of the singlekettlebell drills first, before delving into the double-belldrills. Just one kettlebell coupled with some bodyweightexercises can literally be enough to comprise your own home gym,without any other equipment necessary. Or you can justincorporate kettlebell training into your normal trainingroutine once or twice a week to shake up your routine andstimulate new results.Example Kettlebell Complex1. one arm swing2. one arm snatch, keep the bell over head;3. one arm overhead squat;4. bell back down to bottom, then one arm split snatch;5. bell back down to bottom, then one arm clean & pressAs with the barbell complex, repeat the sequence (without rest)2-3 times with each arm. That’s one set…and one hell of akiller set at that! Try increasing from 3 to 4 to 5 sets onsubsequent workouts with a given weight before increasing yoursequence reps. If you’re not drenched in sweat with your heartbeating out of your chest after that complex, you either wenttoo light, or you are a mutant freak!Alright, since most people will have easier access to dumbbellsinstead of kettlebells, now I’ll show you how to compile a gooddumbbell complex.Example Dumbbell Complex1. upright row with each arm separately, then both together;2. front lunge with one leg, then the other;3. back lunge with one leg, then the other;4. curl to overhead press;5. keep dumbbells at shoulders and squatAgain, the same type of sequencing and progressions work greatwith the dumbbell complexes. I think a great strategy is toalternate barbell complexes on one day with kettlebell ordumbbell complexes on alternative training days. For example,you could do barbell complexes Monday, K-bell or D-bellcomplexes Wednesday, and back to barbell complexes on Friday.Maybe hit some sprints and bodyweight drills on Saturday; thenMonday would be K-bell or D-bell complexes again, Wednesdaywould be barbells again, and so on. Give this program a try fora month (if you dare), and you will be one hardened individual!For more killer full body training routines and a fullycomprehensive nutritional analysis for developing the bodyyou’ve always wanted, check out http://truthaboutabs.com
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