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Started By
Message
Javorek Complexes
Posted on 3/29/18 at 7:59 am
Posted on 3/29/18 at 7:59 am
I started doing some weight training about 8 months ago after probably 10+ years out of the gym. I've been doing some very basic things in regards to lifting and would like to incorporate more exercises into my routine I reached out to a friend who is a trainer. He suggested I add Complexes into my routine. I've been doing my research on them, but I am wondering what are everyone's thoughts on them and how should one incorporate them into a routine. Should I just replace my all of my current shoulder exercises into one day of Complexes? Just looking for a little bit of input.
2
Posted on 3/29/18 at 8:02 am to MrRandyWatson
What is a complex? Is that a compound movement? Are you asking if you should do shoulders on one of the other days instead of giving it its own day?
Personally, I give shoulders its own day.
Personally, I give shoulders its own day.
This post was edited on 3/29/18 at 8:02 am
Posted on 3/29/18 at 8:08 am to SabiDojo
Complexes are essentially where you pick the bar up and do continuous reps of different exercises.
For example, here is one:
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6
You don't rest until you've done all 30 reps. Its obviously more aerobic and less heavy weight training, but im just looking to add something new.
For example, here is one:
Barbell Upright Row x 6
Barbell High Pull Snatch x 6
Barbell Behind the Head Squat Push Press x 6
Barbell Behind the Head Good Morning x 6
Barbell Bent Over Row x 6
You don't rest until you've done all 30 reps. Its obviously more aerobic and less heavy weight training, but im just looking to add something new.
Posted on 3/29/18 at 8:55 am to MrRandyWatson
Oh I see. I'll let one of the barbell/weight bros help you out. I don't think I'll be much help. Good luck!
Posted on 3/29/18 at 11:29 am to MrRandyWatson
Bear complex (7 of the below in sequence without dropping the barbell is 1 Bear Complex):
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press
You can combine two of the movements at most, for example you can do a squat clean in place of the power clean and front squat, or you can do a thruster instead of the front squat and push press combination.
This is a total body complex that can get tough. I like to do one of these, then run 400-800 meters, either for a period of time or for a set number of circuits.
Power Clean
Front Squat
Push Press
Back Squat
Behind the Neck Push Press
You can combine two of the movements at most, for example you can do a squat clean in place of the power clean and front squat, or you can do a thruster instead of the front squat and push press combination.
This is a total body complex that can get tough. I like to do one of these, then run 400-800 meters, either for a period of time or for a set number of circuits.
Posted on 3/29/18 at 12:34 pm to MrRandyWatson
Maybe maybe not is the short answer.
Should complexes be your only type of weight training? Hell no.
If your goal is body recomposition a program consisting of a 3 or 4 day a week of lifting in the following break down will do great thing for you
Lift portion-progressive overload on 1-3 key compound movements
Circuit/complex portion- 2-4 exercises, mostly compound, done in a quick sequential manner for 3-5 rounds with no rest
Interval/HiiT portion- 4-8 min of metabolic conditioning
This is the basis of the greyskull lci method. I will be dropping a long post in this sometime this weekend. About half way done, will cover the different options of the program, who the program is for and what kind of diet should be applied for certain goals.
Should complexes be your only type of weight training? Hell no.
If your goal is body recomposition a program consisting of a 3 or 4 day a week of lifting in the following break down will do great thing for you
Lift portion-progressive overload on 1-3 key compound movements
Circuit/complex portion- 2-4 exercises, mostly compound, done in a quick sequential manner for 3-5 rounds with no rest
Interval/HiiT portion- 4-8 min of metabolic conditioning
This is the basis of the greyskull lci method. I will be dropping a long post in this sometime this weekend. About half way done, will cover the different options of the program, who the program is for and what kind of diet should be applied for certain goals.
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