A complex is a group of exercises that are performed with the same weight, with no breaks between. That means you can’t put the bar down when transitioning from one exercise to the next. The main benefit of this method is the fact that it increases the time spent under tension (which can also increase lactate development). Use complexes that are at least 3 exercises long, and try to choose movements that naturally “flow” from one exercise to the next to make the transitions easy (like a deadlift followed by a bent-over row, followed by a front squat). Use weight that’s light enough for you to perform the weakest movement of the group. Build self-confidence and skills before trying a complex that’s extremely challenging, like the one in this video.
Do 5 sets of complexes, and rest for 2–3 minutes between rounds. Choose 1 to 2 more complexes using dumbbells or barbells that contain different exercises to finish up your workout.
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