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Thread: New Article: Complexes for Fat Loss (and win AtLarge Nutrition Fat Burners)

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    Soon to be lean... Joe Black's Avatar
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    New Article: Complexes for Fat Loss (and win AtLarge Nutrition Fat Burners)

    Complexes for Fat Loss by Riley Bestwick

    Let's cut the BS and get down to business: traditional cardio just doesn't work that well if your main goal is to lose fat.

    If you're sick of doing traditional "cardio" but still need to get ripped, we've got three complex workouts that'll strip the fat off before you can say, "Screw the treadmill!"

    Wave goodbye to the soccer moms and skinny-fat guys riding on one of those stupid-looking elliptical machines and get one hell of a workout that actually strips the fat off!

    Win AtLarge Nutrition Fat Burners Nitor & Thermocin - We'd love to see some videos of Wannabebig members performing the complexes either in this article or your own complexes.

    For those that submit videos, we'll pick a few random winners and hook you up with some Thermocin or Nitor to help you with your fat loss!
    Last edited by Joe Black; 01-11-2010 at 07:51 AM.
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  2. #2
    Get Some! KoSh's Avatar
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    Great article.

    I've been using complexes for awhile... I'm trying Chris Masons' 30 in 30 routine tonight so I'm going to drop those for the next month, but they are outstanding. I'll continue right back with them as soon as I'm done with the program.

    Glad to see more attention being brought to complexes!
    "Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
    Jim Wendler, 531 Method

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    Gonna try these on my off days this week and see how my recovery is with them.

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    Senior Member DMedley's Avatar
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    Great timing for an article. I returned from the gym about an hour ago and then found this article.

    If you need to lose 15 pounds or more of fat, I’d recommend doing all three complexes, one for each day per week, on the days when you’re not doing your regular program.
    I began using complexes this morning.

    I had worked out a plan to do three different complexes during the week on my off days. Today was day 1 of the complexes and it kicked my backside.

  5. #5
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    "If you need to lose 15 pounds or more of fat, I’d recommend doing all three complexes, one for each day per week, on the days when you’re not doing your regular program.

    If you want to use complexes to “tighten up” or just to become more athletic, I recommend you pick two or three complexes and perform them after your regular weight training session."

    Why would it be better for fat loss to do just one complex per day than to do them all in a row? The first statement as I understand it says one complex per break day of the week so if you had 3 rest days, one should be BB, another DB and last one bw. But the second part seems more challenging, wouldn't that promote more fat loss?
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  6. #6
    Time to get BIG aj24's Avatar
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    Just read the article, very good points in it. Will begin to use complexes again once I get to the weight that I would like to be at.
    Age: 16
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  7. #7
    Soon to be lean... Joe Black's Avatar
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    I think the author probably meant that if you have some serious fat to lose, you should do them on off days and really focus on them allowing you to give it your all. Literally treating them as a cardio day.

    However if you aren't looking to lose a serious amount of fat, jus tacking a couple onto the end of your weights workouts will be enough to sharpen things up a bit.

    At least that's my interpretation of it.

    There is no hard and fast rules though. I have done 3 different complexes, each for 3 sets in the same workout before. I wasn't going absolutely balls out so I was able to handle the volume.

    I typically train weights 4 times a week (2 x lower, 2 x upper) and 4 cardios a week and I am going to just switch one of my cardios for a complex. Either that or keep 4 cardios and just tack one on the end of my workout, uping my volume a bit.
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    Quote Originally Posted by Daniel Clough View Post
    I think the author probably meant that if you have some serious fat to lose, you should do them on off days and really focus on them allowing you to give it your all. Literally treating them as a cardio day.

    However if you aren't looking to lose a serious amount of fat, jus tacking a couple onto the end of your weights workouts will be enough to sharpen things up a bit.

    At least that's my interpretation of it.

    There is no hard and fast rules though. I have done 3 different complexes, each for 3 sets in the same workout before. I wasn't going absolutely balls out so I was able to handle the volume.

    I typically train weights 4 times a week (2 x lower, 2 x upper) and 4 cardios a week and I am going to just switch one of my cardios for a complex. Either that or keep 4 cardios and just tack one on the end of my workout, uping my volume a bit.
    Ah okay, I was just curious if there was a reasoning behind it besides that. That makes sense and haha, I'm at about 12% BF so I guess I'm better off doing them after my work out. I'll try them this week and if it goes well, I'll try to get a recorded session and post it. I assume the weight you use doesn't matter as long as you can do the sets/rep scheme with it comfortably?

    I liked the article, I was actually looking for "fun" cardio the other night for two hours (one of my many attempts that usually occur every season to no success LOL) and came up with nothing. Thanks Daniel.
    Summer 2009

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    Soon to be lean... Joe Black's Avatar
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    The key with the weight is it shuld be tough to move through the complex, but you're not looking to try and hit pr's or anything. Doing 5-6 sets back to back with no rest is tough, so you want to pick your weights accordingly.

    Essentially you need to use enough weight to feel shattered at the end of it but keep reasonably good form througout. Starting off light and building up is probably sensible.
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    excellent article!! i actually did compounds yesterday after my early morning workout, and although i am an athlete i was very out of breath afterwards-- they feel great

  11. #11
    Working it out, working it bamazav's Avatar
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    Fantastic article. This will be worked into the rotation.... soon!
    Working on getting stronger in body, mind and soul.



    1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

  12. #12
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    What would you guys recommend a good starting weight would be when starting complexes- 50%? (1 rep max )
    \m/ d-_-b \m/

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    Great article. I will defenetly try this next time i go to the gym. Can someone post a video for the first one? I did not understand the pictures perfectly, and i dont wanna do them wrong.

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    The King of Crash jtrink's Avatar
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    Quote Originally Posted by xcornontherobx View Post
    What would you guys recommend a good starting weight would be when starting complexes- 50%? (1 rep max )
    I was curious on how much weight should be used as well. Especially if I were to do this after a weight lifting session...

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    awesome, I'm looking for something like this, however, would you guys recommend doing this with the Texas Method? or would it negate my progress with TM?

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    50% of a 1RM is way too much... think about it. Look at how many exercises, sets, reps, etc, with no solid breaks inbetween.
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  17. #17
    Soon to be lean... Joe Black's Avatar
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    Definately. Starting at 50% of the weight you would normally do for the prescribed reps would be a good start and up it if you find it too easy.
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  18. #18
    Soon to be lean... Joe Black's Avatar
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    This was addressed above.

    Starting at 50% of the weight you would normally do for the prescribed reps would be a good start and up it if you find it too easy.
    Last edited by Joe Black; 01-13-2010 at 06:41 AM.
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  19. #19
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    Sets?

    When you say 3 sets of 8 reps, etc... do you mean to do the exercises one after the other and stop when you've finished doing all the exercises 3 times each? Or do you mean rest 90 secs after you've completed it one time and do it again then rest and do it again?

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    I am loving this!

    Great article. I've done the complexes for a week now and it really fits the bill when I get home from work and don't feel like hitting the cardio.

    Plus it let's me get in some high rep work and saves the legs a bit when they're already sore.

  21. #21
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    Hey, I just wanna make sure I understand the second DB complex.

    4 sets of 6 reps no rest in between. This is one circuit. Circuit should be done 3x.

    So basically, 6 lunges (one each leg), 6 db rows (one each arm), 6 pushups, 6 burpees, 6db press (one each arm). .Repeat this 3 more times... then rest 90 seconds. This is one whole circuit.

    Correct? Thanks in advance.
    Last edited by nature718; 07-26-2010 at 08:28 PM.

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    Complexes testimonial

    I'm a military police officer and a navy Command Fitness Leader (CFL), and I use this style of exercising (slightly different workouts) often to train my sailors and they love it because its a change and they prefer it to cardio. Its proven to be a success and it definitely gives them an intense workout.. I still have them do cardio in order to burn calories because I wasn't aware that complexes are actually more effective than cardio for weight loss. If anyone wants more routines (cross-fit style) let me know and I'll post some. So here is my current lifting routine. When would be the best time to add these???

    *last 2 sets of all exercises are my heavy sets which fail by said # w/ use of spotter.
    **Everyday begins with 15min Cardio followed by a short circuit then the lift**
    -Pre-workout Circuit- 50 push-ups (varying reg/wide/close grip)/15 pull-ups (varying reg/wide/close grip)/ab routine of choice x3 no rest…

    -Monday (Chest) Barbell Bench- 135 1x10, 185 1x8, 225 1x3, 275 2x4. Barbell Incline- 185 1x6, 225 2x6. Dumbbell Flat Bench- 85 1x6, 100 2x6. Barbell Decline- 185 1x6, 225 2x6. Cable Crossovers. Dips 2xfailure

    -Tuesday (Back) Seated Cable Rows- 140 1x10, 160 1x8, 200 2x6. Lat-Pulldown- 140 1x10, 200 2x6. Seated Machine Row- (alternating arms) 115 1x10, 160 2x6. Dumbbell Bent-over Row- 85 2x10. Standing Barbell Curl- 45(bar) 1x10, 95 1x8, 115 1x3, 135 2x6.

    -Wednesday (Legs) **Suffered a closed patella (kneecap) fracture (actually shattered) in 08, 2 surgeries later if have recovered since, but I can only do light weights and no more than 45 degree squats for my legs. I do physical therapy exercises on this day, but it will be controlled weights from now on (squats, lunges...)

    -Thursday (Shoulders) Seated Dumbbell press- 55 1x10, 70 1x8, 80 2x6. Smith Machine Upright Row- 95 1x10, 115 2x10. Machine Military Press (alternating arms) 115 2x8 *Superset* 80lb dumbbell Farmers Walk (around gym). Shrugs. Machine Chest Press- 180 1x10, 240 2x6.

    -Friday (Arms) Standing Barbell Curl- 45(bar) 1x10, 95 1x8, 115 1x3, 145 2x6. Weighted Dips- 25 1x10, 45 2x8. Seated Incline Dumbbell Curl- 55 2x12 (alternating arms = 6ea) *SuperSet* Single 70lb dumbbell curl 2x10 (Same form as concentration curls but 2 hands on 1 dumbbell). Barbell Bench Close-Grip- 135 1x10, 185 2x8. Standing Cable Curls- 50 2x10 (alternating arms). Skull-Crushers- 75(incl. bar) 1x10, 115 2x6.

    *I go 8 weeks on this routine and then take a week off to give my body rest/recovery and just do cardio/cross-fit in order to stay active that week. When I start cutting I keep this routine for weightlifting but just add more cardio... It would be nice to supplement the additional cardio with these complexes- more fun and better form my knee...

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    Quote Originally Posted by nhernan1986 View Post
    I'm a military police officer and a navy Command Fitness Leader (CFL), and I use this style of exercising (slightly different workouts) often to train my sailors and they love it because its a change and they prefer it to cardio. Its proven to be a success and it definitely gives them an intense workout.. I still have them do cardio in order to burn calories because I wasn't aware that complexes are actually more effective than cardio for weight loss.
    Personally, I do a combination of steady state cardio, intervals, and basic maintenance weight training for fat loss and have had great success (I've lost 26 lbs. in the past 2.5 months) and I'm also in much better shape because of the running.

    I know that this site really hates anyone that dissents, but does anyone have personal fat loss stories from using complexes? Are there studies available that compare complexes, cardio, and a combination for fat loss? This is a pretty old thread. Surely someone must have had some really good success with this stuff.

    I'm sure that the complexes are good, but I guess I'm not prepared to go along with the "cardio is dead" message in the article. It seems unnecessary.

    I'm also curious about how real EPOC in fact is. It has been all the rage for the past few years, but several articles I've read say that it is really more myth than reality. Here is just one I found from a quick search:

    http://humankinetics.wordpress.com/2...fter-exercise/
    Last edited by r2473; 01-24-2011 at 01:22 PM.

  24. #24
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    Quote Originally Posted by r2473 View Post
    Personally, I do a combination of steady state cardio, intervals, and basic maintenance weight training for fat loss and have had great success (I've lost 26 lbs. in the past 2.5 months) and I'm also in much better shape because of the running.

    I know that this site really hates anyone that dissents, but does anyone have personal fat loss stories from using complexes? Are there studies available that compare complexes, cardio, and a combination for fat loss? This is a pretty old thread. Surely someone must have had some really good success with this stuff.

    I'm sure that the complexes are good, but I guess I'm not prepared to go along with the "cardio is dead" message in the article. It seems unnecessary.

    I'm also curious about how real EPOC in fact is. It has been all the rage for the past few years, but several articles I've read say that it is really more myth than reality. Here is just one I found from a quick search:

    http://humankinetics.wordpress.com/2...fter-exercise/
    I agree, I think these complexes work really well to burn calories, but in order to stay in cardiovascular shape, I still think running is a great for of cardio. Something else I add into my cardio portion is instead of just running, I'll go get on a treadmill and walk at 3.5-4.0mph and 15 incline and burn more calories than if I was to just run on a 0-1.0 incline which I'll do no less than 8.0 mph. Its feels more along the lines of a strength training exercise but it gets my heartrate over 180 and it works well to condition the legs.

    The only issue I'm looking at is that considering my routine which I listed above, I'm not sure when I could add these complexes in and not hurt my weightlifting session...

  25. #25
    Senior Member Allen Cress's Avatar
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    Complexes and circuits are a great way to increase metabolic rate and much more effective than your typical steady state cardio or even intervals. I am actually using 2 complexes and 2 core circuits per week after my weights as I prepare for my contest. Just realize that the type of exercises used in the complex will also dictate where it should be placed in the week and there are many different combos of exercises to use. Good article.

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