Keep it simple with Complexes

If your goal is to lose fat and gain muscle. And you don’t have a ton of time. You’d be hard-pressed to find a better solution than complexes. Sounds simple, right? … But … Saij … what’s a complex?

I’m glad you asked. A complex is simply a series of exercises done all in a row. Basically a superset, (for those of you who spent more time reading Bodybuilding magazines when you were in highschool, than doing your math homework).

An example would be doing Front squats, followed by Kettle bell swings, followed by push presses, followed by chin ups. That would all be ONE set.

If you did 6 reps on each exercise, then each “set” would consist of 24 reps. If you did 4 sets, that’s 96 reps! That’s a whole days work condensed into 4 sets.

But, the draw back of the above program is that you are on 4 different apparatus’. In a crowded gym, that could pose a problem.

The solution is as simple as choosing different exercises, or doing as much as you can with one implement.

Kettlebells, and dumbbells are obvious choices. I often also use a barbell.

With a Kettlebell or a dumbell, you could do a complex like this:

  1. 5 one arm Overhead squats
  2. 5 one arm swings (each hand)
  3. 5 one arm snatches (each hand)

That gives 30 reps per set! take a short rest, then do it again for a total of 4 sets.

There are endless variations, and you should do one for a while, then switch to something else, do that for a while, then switch, never letting your body get too used to any one set of movement patterns.


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