Forget about the music and bust out your calculators....this is 205kg.... x 2.2....that's 451lbs that he's tossing around!!! Notice that this complex is done without dropping the bar or adjusting the grip in any unnecessary way. That's really what makes a complex a complex....It's a collection of movements that are performed in an unbroken fashion.
Now, for an important question....WHY?
What is the benefit of complexes? Besides the obvious fact that you are performing actual exercises designed to build strength.....one detail that is often forgotten is TIME UNDER TENSION. Simply put, you are under the load of whatever you're moving for an extended period of time, which is a great way to stress your system into moving faster, performing movements more aggressively and ultimately stressing your system into adapting to all of these factors by packing on muscle and building strength. All good things!
The only downside to complexes is that you must already possess solid technique of the movements you are including in the complex. If the technique is not there in one or more of your chosen movements, the entire outcome of the complex will suffer and the truly shitty nature (in a good way) of these will not become as apparent.
Other than that, complexes are truly potent tools that can be used to become better at ALL things. It's also an amazing way to pack in a lot of work into a small amount of time.....also a major plus!
Now, as I mentioned in the beginning of this whole thing.....complexes having seemingly become more popular. Again, this is awesome and all, but everyone that I've seen has been performed with a barbell. Now it's my turn to ask.....WHY?
As I've mentioned before in several blogs prior to this one, barbell are a convenient, neat way to move weight, but how many times in your life are things so neatly set up and presented to you as a loaded barbell? My guess would be that it's probably a rarity.
So, this is where I make my argument that you might consider utilizing the potent nature of complexes, but apply a certain amount of "real-life" to the situation by using odd objects.
Hopefully you can see that this would be a great way to build your strength and conditioning in a way that will better prepare you for what you might actually encounter in your day-to-day life.
Not to mention, the extra effort that odd objects require of an individual will surely add an extra dose of spiciness to an already spicy workout scenario -- Always a good thing, right?!
Now, because I'm such a big fan of complexes, I've decided to start a weekly series of COWs: Complex Of the Week. I will share whatever crazy combo I come up with for the week, and post it up right here on the blog so that you can give it shot wherever it is that you workout.
I think this will be fun, cool way to reach out and connect with some of you that may not have the chance to workout at TCS, and not to mention, a great way to introduce and implement an outstanding training tool into your program or routine.
I would really love it if those of you that decide to take on the COW would post your results and general thoughts and experiences in the comments section. I don't know.....I think this could be pretty damn cool!
In any case, this is COW #1. And as we've already covered, this one is without the use of the barbell, but rather some dumbbells. Before I turn you loose, the dumbbells definitely make things a little more difficult. If you need to, break this 15min workout into thirds and try to increase the load every 5 minutes. I think this would be the best course of action, but it's just my suggestion. Be smart and work hard! Simple as that. Enjoy!