Yo!

Hope all is well out there in the world!

I wanna talk about some brutal type of training.

A type of training that can be used for all different types of adaptations.

This type of training can be used for muscle gain, power, endurance, and fat loss.

It’s not fro the faint of heart!

This type of training I speak of is complexes.

Complexes are awesome and freakin’ brutal!

There’s so many different ways to perform complexes.  The options are limitless!

I prefer barbell complexes but you’re definitely not limited to just the barbell.

You can use dumbbells, sandbags, kettlebells, medicine balls, and bodyweight to name a few.

Basically what a complex is, is when you string a bunch of different exercises all together into one huge brutal set.

So an example would be this:

Barbell clean x 5 reps

Barbell Over Head press x 5 reps

Barbell Front Squat x 5 reps

Barbell Bent Row x 5 reps

Barbell RDL x 5 reps

Keep in mind, you DO NOT let go of the bar the whole set – makes for great forearm burn and works the grip like non other!

And also, this is just ONE example, there are an infinite amount of combos, reps, and variations you can use!

Another thing to keep in mind is the rep scheme.

If you decrease the reps and focus on 3’s, you can increase the amount of weight used to shoot for a different effect such as strength.

If you use high reps like 8-10, you’ll be focusing on endurance and volume which will help with muscle growth.

Either way you look at it – complexes kick major ass!

Throw em into your program!  You can use them as conditioning at the end or as strength at the beginning.

Just know that its BRUTAL – make sure you’re ready for war!

Here’s a quick video of a complex I did at the end of my workout the other day!

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