A few final question...
1.) Should complexes be included in all the workout days (5/3/1), or should they be mixed up.
2.) What intensity should be used for the complexes?
3.) Would linear progression be used for the complexes or should you use double progression?
4.) Should complexes be used year-round, or should you cycle them in and out of the program?
Thanks for the second reply I appreciate it again tom.
Im sure I will have more questions I just cannot think of any right now. And im not sure who said it, but you cannot find information out there on things like this, I always learn alot from reading your post.
Success is achieved by doing a little more than you thought you could, and a lot more than anyone else.
Tom, how would this be best utilized as a stand alone routine designed for conditioning? I was watching your video that accompanied the article.. how many rounds do you think would suffice for what I want to do?
Ive realized over the past few weeks that my conditioning is truly pitiful even though I'm still pretty lean. I want to try to adapt to a different way of working out. Can you provide any advice as the above? I would really value your input as to structuring this as a standalone built for conditioning, especially on progression
Last edited by twm; 09-04-2009 at 05:59 PM.
Thanks for the advice tom, I'm gonna gain a little more weight and then go to maintnence, Thanks alot
Sorry for not responding to this earlier; I was away from the computer for a couple of days.
2. A complex should be done starting with high intensity and finishing with lower intensity. You may start off with weights that are 85-90% of your 1RM and by the final movement could be working with ~70%. With minimal rest between movements the "intensity" will be high, but the weights should not be so heavy that you are only managing a couple of reps on your secondary movements.
3. This would be personal preference. I typically follow more of a double progression program since there are quite a few movements that I like to include and that method seems to work better for me than linear progression, but I may switch back to linear to prepare for specific events.
4. I would cycle them in and out of the program, but you can use them year-round as long as there is variation. Variation is one of the most important things with training and also one of the most overlooked factors.
You might want to do something like this:
- Phase One (Winter) - Limited complexes, 1 per week on Arms/Shoulder day to maintain conditioning.
- Phase Two / Option 1 (Spring) - Linear Progression. Increased complexes, Either upper body or lower body.
- Phase Two / Option 2 (Spring) - Dual Progression. Alternate between complexes one week and regular training the next
- Phase Three (Summer) - Hypertrophy / Conditioning focus, full complexes.
- Phase Four (Fall) - Strength phase. Limited complexes, 1-2 training sessions per week to maintain hypertrophy and conditioning.
If you have specific goals in mind I can be more detailed with regard to example programs.
Another option would be to do one round of heavy training (3x3) then move on to complexes and hit 3-5 movements non-stop, rest for a couple of minutes and run through the 3-5 movements again. After that you can do 20 minutes of low intensity cardio for fat burning. This is the program that I use for maintenance as it touches on power, hypertrophy, conditioning, and fat loss. I know that you are looking to focus only on conditioning but the heavy weight training (pre-exhaustion) does make the complexes more challenging and therefore more effective.
Hopefully this helps; please let me know if you want to talk more about the specifics of your individual program.
I wanted to bump this thread to see if anyone is currently using barbell complexes or linking together multiple exercises as a 'complex' in their training?