“COMPLEXES TAKE THE VOLUME AND INTENSITY OF SUPERSETS AND COMBINE THEM WITH A MOVEMENTBASED APPROACH”

Utilise complex training to maximise muscle activation and fast-track fat loss every time you train, writes PT Steve Hoyles

The concept of complexes is actually fairly simple: you combine two or more movements into a single exercise, doubling the benefit in half the time. The movement can use the same muscle or a combination of muscles, depending on your training goals.

This approach takes the volume and intensity of the superset method from bodybuilding and combines it with a movement-based approach often seen in weightlifting and functional fitness programmes. Thanks to the huge amount of muscle trained in a single session, it ties in with recent research that shows frequency of muscle stimulation may be more effective for growth than the once-a-week split style.

It’s not a complete departure from bodybuilding methods, but it does take your training in another direction. It’s an evolution of effective methods: taking the superset approach we know works and combining the movements within a single exercise.

LESS RISK, MORE BALANCE

One of the problems regular lifters often experience is that their strength training isn’t balanced properly. They inadvertently repeat the same movement patterns over and over, which causes or exaggerates existing injuries.

If your workout looks like a combination of bench press, curls, overhead press and more curls, you’re essentially storing up shoulder problems for the near future. Likewise, if you batter your abs without more focus on rotation, lower back strength work and flexibility, chances are you’ll be welcoming back and hip problems very soon.

By training with complexes, you don’t over-rely on movement patterns within a workout; instead, you balance your training, reduce your injury risk and enjoy better results overall. You’ll reap the ‘new challenge’ rewards: you’re not used to this style of training, so the workouts will push you harder and the training effect will increase. Like any workout, you can manipulate all of the standard variables here. The weights you use, the sets, the reps and the rest periods are all adjustable to help you achieve your fitness goals. This training approach works equally well if you use higher reps for an intense volume session, or heavier weights with fewer reps to build serious strength.